Your Guide to Protein Powder

Protein powder: many people use this common nutritional supplement to help them gain muscle, lose weight, or add extra nutrition to their diets. However, the variety of available options can be overwhelming, and depending on your goals and needs, some types of protein powders may be better than others. In this article, we’ll explore the different types of protein powder, their uses and benefits, and what to look for when selecting a protein powder, as well as what to avoid. 

Benefits of Using Protein Powder

In the body, protein is one of three essential macronutrients, and is used to build and repair muscle, organ tissue, and other structural elements. It is also used to make hormones and enzymes that power important life processes including circulation, digestion, and cellular metabolism.

Many people use protein powder as a pre- or post-workout supplement in order to build muscle. Others may use it to increase feelings of satiety or for additional nutrition while losing weight. It can also be used as a nutritional supplement for individuals who may not get enough protein in their diets, especially those with vegetarian or vegan lifestyles.     

Benefits of Using Protein Powder include: 

• Muscle growth
• Weight management
• Post-exercise recovery
• Additional nutrition  

Types of Protein Powder

Ever since the first egg and soy-based powders hit the market in the 1950’s, protein supplements and shakes have been an increasingly popular addition to the American diet. As our understanding of nutrition becomes more advanced, the number and type of protein products grows. These are the most popular forms of protein powder:

Whey concentrate:

One of the most common and affordable types of protein supplement, whey concentrate is derived from whey, the watery substance left behind in the processing of milk into cheese and yogurt. Whey accounts for about 20% of the protein in milk. As a complete protein, whey and whey-derived supplements should contain all nine essential amino acids. 

Whey concentrate is a less processed form of whey-based protein that consists of about 80% protein by weight, with the other 20% coming from carbohydrates and fats. Because the body digests whey-based protein quickly, whey concentrate and whey isolate are considered some of the best options for building muscle.  

Our favorite? We recommend SP Complete from Standard Process. 

Whey isolate:

Lower in carbs and fats, and higher in protein than whey concentrate, whey isolate is often regarded as a higher-quality, slightly more expensive option. Per each 100 calorie serving, whey isolate contains about 23g protein, 1g carbohydrates, and 0g of fat, while whey concentrate contains 18g of protein, 3.5g carbohydrates, and 1.5g of fat.

Like whey concentrate, whey isolate is a fast-digesting protein that is rich in branched-chain amino acids (BCAAs). Whey isolate also contains very little lactose, making it easier to digest than whey concentrate. 

We recommend Standard Process Whey Pro Complete.

Casein:

This slow-digesting protein accounts for 80% of the protein found in milk and contains all nine essential amino acids. Because it digests more slowly than whey, casein protein is often considered the better option for preserving, rather than building, lean muscle mass. This makes it a great option for individuals looking to lose weight, as the slow rate of digestion can help you feel fuller, longer. Casein is also rich in glutamine, a protein believed to accelerate post-exercise muscle recovery. 

However, some individuals may have a sensitivity to casein, so approach with caution. 

Pea:

Another popular vegan protein option, pea protein is soy, dairy, and gluten-free. While whey offers the benefits of being a complete protein, most pea protein powders are formulated to contain similar levels of BCAA’s–the branched-chain amino acids that play a role in muscle growth. It’s also a good option for individuals who don’t like the taste or texture of other plant-based protein powders, which can be somewhat bitter in their unsweetened form.

Our top choice: SP Detox Balance

Protein Supplements - What to Avoid:

High in added sugars

Some protein powders may be high in added sugars. According to the American Heart Association, men should consume no more than 9 teaspoons (36g) of added sugar per day, while women should limit their consumption to 6 teaspoons (25g) or less. Our advice? Always check the Nutrition Facts label on the back before selecting a product. 

Additives and Preservatives

Low-quality protein powders can come packed with unhealthy additives and preservatives, as well as artificial flavors. Look for short ingredients lists with real food ingredients–not chemicals. 

High Calorie

Some protein powders are formulated for weight gain and may contain hundreds of unwanted calories. If you’re looking to lose weight, make sure you know how many calories are in each scoop. 

Protein Supplements - What to Look For: 

Natural ingredients

Look for proteins derived from natural, whole food ingredients with minimal additives and preservatives. 

No or Low Sugar

When possible, opt for unsweetened protein powders with minimal sugar, and protein powders over preformulated shakes and bars. This gives you more control over sugar content–and allows you to add sweetness from natural sources like fruit, honey, or, for a no-calorie alternative, monk fruit extract. 

Complete Proteins and Amino Acids

Looking to build muscle? Choose a protein powder with a complete protein and plenty of muscle-growing BCAA’s like leucine.