How To Find The Right Protein Powder For You

Vital Proteins Collagen Peptides

5 Tips for Choosing the Best Protein Powder for You

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This bovine collagen peptide protein powder is free of gluten and dairy and easy to digest and absorb.

In addition to being made with non-GMO ingredients, the powders collagen is sourced from grass-fed, pasture-raised cows.

This supplement may help support healthy collagen production, which can promote healthy muscles, bones, and joints.

While the chocolate flavor can be used in smoothies and desserts, Vital Protein Collagen Peptides unflavored powder is even more versatile, as you can also add it to savory foods like soups.

Note that while this product is an excellent option if youre limiting your intake of carbs or calories, its a bit more expensive than other varieties of protein powder and may not be ideal if youre on a tight budget.

Matching A Powder To Your Needs

Here are some general guidelines, based on the outcomesyoure looking for:

  • Build muscle For muscle growth, choose a protein powder with a high biological value . Whey protein and whey isolates are your best options.
  • Lose weight For weight loss, choose shakes with no added sugars or dextrins/maltodextrins . Dont choose those with added branched-chain amino acids , as they help promote muscle growth and weight gain.
  • Stay vegetarian or vegan If youre vegetarian or vegan, dont choose milk-based protein shakes instead use 100% plant proteins-soy, pea, hemp.
  • Go low-sugar with diabetes Patients who have diabetes should choose protein shakes without added sugar . Its also best to look for a shake thats low in carbohydrates .
  • Limit protein for kidney disease People with kidney disease cant tolerate a lot of protein at one time. Stick with powders that have a lower-range protein content .
  • Avoid gastrointestinal problems Patients with irritable bowel syndrome or lactose intolerance should choose powders that dont contain lactose sugars, artificial sweeteners or dextrins/maltodextrins. If you have a gluten allergy or sensitivity, dont choose powders that contain gluten.
  • Stick to your budget To save money, buy tubs of protein powder instead of ready-to-drink protein shakes, which are more expensive because theyre convenient.
  • Protein Types And Uses

    Whey protein isone of the most commonly used proteins and is best for day-to-day use. Itcontains all of the essential amino acids and is easily digested. It helpsboost energy and can reduce stress levels.

    Whey isolates and concentrates are best to use after aworkout.

    Soy protein isanother common choice. It helps reduce high cholesterol and can ease symptomsof menopause for some women. It can also help with osteoporosis by helpingbuild bone mass.

    Other types of protein include:

    • Eggprotein, released more slowly than whey, can be taken throughout the day.
    • Milkproteins help support immune function and enhance muscle growth.
    • Brown Riceprotein, which is 100% plant-based, is a good choice for vegetarians or forpeople who dont consume dairy products. Its also gluten-free.
    • Peaprotein is highly digestible, hypo-allergenic and economical.
    • Hempprotein is also 100% plant-based. Its a good source of omega-3 fattyacids.

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    When Is The Primary Time You Are Going To Take The Protein Powder

    First, think about when the primary time is that you are going to use this protein powder. Are you looking for a protein powder for immediately after your workout? Or are you looking for a powder to use halfway through the day when you’re pressed for time and don’t have a food snack on hand?

    Each of these situations will differ dramatically in terms of what you need. If you’re looking for a protein powder for immediately after a workout, you want something that is as rapidly digestible as possible.

    A whey isolate protein powder will be a great choice for this and is typically mixed with some form of carbohydrate to provide the glucose the muscles need.

    If you’re planning to use the protein powder as a meal throughout the day, then you want to go with a casein protein powder since it will take longer to digest and provide the body with a slow release of amino acids. These proteins will also help to keep hunger levels under control so you’ll be less likely to eat between meals.

    How To Choose The Best Protein Powder For You

    How To Determine What Type Of Protein Powder Is Right For ...

    Whether youre looking to add more protein to your diet or looking to build muscle mass, with so many different protein powders and supplements to choose from it can be a little overwhelming to know which is best for you.

    Thankfully, since there is so much choice, you can be sure that youll find one that suits your dietary needs and requirements.

    From vegan friendly to lactose-free, theres no easier way to boost your protein intake than by implementing a daily supplement into your diet.

    If your preference is vegan, you can head to the My Fitness Hub to see the full list of vegan proteins that have been simplified to help you decide what’s best for you.

    As such, heres a few tips on how to choose the best protein powder for you!

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    Best Casein Protein Powders

    Casein, the main protein in milk, is absorbed more slowly than whey, so its not quite as efficient at building muscle, McDaniel says. But it can leave you feeling fuller longer, which makes it a great addition to meal replacement shakes or your morning oatmeal, especially if youre trying to lose weight. Casein has also been found to enhance muscle building when blended with whey in a post-workout shake.

    Is Protein Powder Right For You

    Protein is very important for everybody. Especially when you are exercising or doing other physical activity, you will need the right intake of protein to help you get through the day. You can get protein by eating many kinds of food items, and it is also found in many special powders as well.

    Protein powder is a processed food, and consists of many different ingredients. In their most simple form, they originate from milk or egg, with whey as a by-product. Vegan and herbivore options also are available, consisting of pea, soy, hemp, and many more. Protein powders also may contain sugar, artificial sweeteners, vitamins, minerals, probiotics, and even stimulants like caffeine and creatine.

    Protein powder is not necessary, as you can easily get protein from food items like chicken, milk, eggs, nuts, cheese, and bread. Protein powder, however, is more convenient, and it is the protein source of choice for athletes. On average, athletes need around 1 to 2 grams of protein per kilogram of body weight every day.

    For instance, if you are a football player that weighs about 80 kilograms, you would need to consume in between 96 and 160 grams of protein each day. If you are busy though, you do not need to sacrifice a lot of time to prepare a Premier protein shake. However, downsize is that consuming too much protein will give you extra calories that your body does not need.

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    Science In Sport Whey Protein

    Best protein powder for competitive athletes

    Specifications
    Reasons to buy
    Reasons to avoid

    Anyone who competes in athletic events will know how important it is not to take any banned substances, either deliberately or inadvertently.

    Reviews are mostly positive, with no one star reviews on Amazon at all and a very respectable 4.7 star rating. The flavors are not to everyones taste and there are a few niggles over the price, but most people rate it as a reliable, straightforward choice. “I would recommend this shake to people who are looking for something simple for recovery purposes.”

    With this protein powder you can be confident that youll not breach any doping regulations. All SiS products are tested under the Informed Choice Certification program against the World Anti-Doping Agency list.

    Beyond that, its a fairly unremarkable product, with a reasonably standard amount of protein per serving and a low carbohydrate content. The flavors are reliable favorites – chocolate, strawberry and vanilla – though we found the taste and texture of the vanilla one somewhat cloying.

    How Much Do You Need

    How to Choose the Best Protein Powder for Your Body Type

    Generally speaking, the amount of protein you will need will vary from individual to individual.

    However, most recommendations would suggest that the optimum amount would be between 0.8g-1g per kg of bodyweight, so if you weigh 80kg then you would need to get around 64g-80g of protein from your diet each day.

    This guideline amount would need to be adjusted depending on your level of activity and whether or not you are receiving enough protein from your regular food intake.

    For example, a physically active person will need to increase their overall intake of protein to almost double the recommendation depending on their workout goals and plan.

    Since tissues are damaged during workouts, consuming protein stimulates a process called muscle protein synthesis where new muscle cells are created to repair ones damaged through training.

    As such, drinking protein shakes after exercise helps to promote this process immediately after training.

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    Not All Protein Powders Are Created Equal

    Some are definitely better than others.

    But with hundreds, maybe even thousands, of options out there, it can be hard to know the right protein powder for you .

    After all, each person has unique goals, physiology, and preferences. So theres no one single protein powder thats best for everyone.

    There may, however, be a best protein powder for you.

    And we can help you find it.

    In this complete guide to protein powder, youll learn:

    • Why protein matters so much in the first place
    • When it makes sense to include protein powder in your diet
    • What to look for in protein powder
    • How to choose the right protein powder for you

    If youre looking for a quick answer to a specific question, you can jump directly to any of the information below:

    How To Choose The Best Protein Powder

    As you scan labels, Jennifer McDaniel, M.S., R.D.N., a spokesperson for the Academy of Nutrition and Dietetics, recommends choosing options that include their specific type of protein as the first ingredient then, its best to go for ones that dont use artificial sweeteners, keep their ingredient lists short, and have neutral flavors like vanilla or unflavored. Now, its time to pick the right kind of protein for you.

    Know your diet. Theres a protein powder out there for every diet imaginable plant-based eaters can enjoy soy and pea protein, for example, while paleo adherents can reach for egg white protein. And if youre dairy-free, avoid whey or casein and reach for hemp or soy. Before you settle on one, make sure youre clear on your eating plan.

    Understand PDCAAS.One of the more recent, accepted ways to assess the protein quality and bioavailability is the Protein Digestibility Corrected Amino Acid Score , McDaniel explains. PDCAAS ranks proteins on a quality scale of zero to one. The closer to one, the better whey, casein, and egg white score 1.0, collagen scores 0.0, and plant-based options score in the middle.

    Ready to explore some new options or learn more about your favorite? These are the best protein powders to try, according to dietitians and reviewers.

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    Vegan Protein Sources: Soy Pea Rice And Flax

    One of the few vegetable-based sources of complete protein , soy protein is not digested quickly or slowly it’s right in the middle. It’s also lactose and gluten-free for those with intolerances or sensitivities. If you’re concerned about GMOs, opt for an organic or non-GMO soy protein powder option.

    Pea protein is another good source of the amino acid arginine and consumers can often find pea protein, rice protein and hemp protein in vegetarian or vegan protein supplements. Look for a blend of these or others including flaxseeds, quinoa, millet and lentils, which will provide a more complete profile of vitamins, fats and proteins as well as a boost of fiber.

    Bottom line: Soy is a complete protein that is easy to digest. Other plant sources from grains, beans and seeds also make a great choice for vegetarian and vegan athletes looking to boost their protein intake.

    When Is The Best Time To Take Protein Powder

    Everything You Need to Know to Find the Best Plant

    For your average person who may be trying to lose weight or maintain their muscle stores, taking protein powder any time of day is fine. In fact, its a good idea to spread your protein intake consistently throughout the day to maximize its filling effects.

    However, if your goal is muscle growth or exercise recovery, you may find that its best to consume protein within the 2 hours following exercise. This floods your body with the amino acids needed to promote muscle repair, which is how they grow.

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    Best Casein Protein Powder

    Casein is digested and absorbed slowly, which can help you feel full longer. As such, it may help reduce your appetite. The slower digestion and absorption rate may also help support muscle growth and recovery over longer periods (

    8 ).

    Its also produced in a facility thats certified by NSF International. According to the companys website, BulkSupplements products also undergo third-party testing, but the name of the third-party lab isnt disclosed.

    The powder is particularly a good choice for adding to smoothies or batters because it doesnt clump.

    However, its not ideal if you prefer a flavored or sweetened protein powder.

    Things To Consider About Protein Powder

    • Protein powders are a supplement, not a replacement for food. Protein powders have a ton of protein but not much of anything else. You will not get the micronutrients that you would get from eating protein-rich foods like fish.
    • If you are on medication, check with your doctor before you integrate protein powder into your lifestyle.

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    Types Of Protein Powders

    The first thing to consider is what the protein source in your shake is. Im not saying that one is necessarily better than the other, but it is important to know what you are putting into your body and to be making an informed decision. Certain varieties can be better for particular goals or health concerns.

    Whey Protein

    Taste: Whey protein is considered light and creamy. It is typically the preferred taste and texture.

    Whey protein comes from cows, so it is crucial to find a hormone free whey protein from grass-fed cows. Some whey proteins are full of hormones and antibiotics from the cows. If it is not hormone free, dont buy it! It will almost always say it on the label, but you can also check out the brands website to be sure.

    Remember, whey protein comes from cows, so those that are lactose intolerant will want to choose another protein source. Whey protein can cause gas, bloating and general GI discomfort for those lacking the enzymes to break down lactose.

    Pro Tip: Whey protein absorbs into the bloodstream very quickly, so its a great post-workout protein option.

    Plant Protein

    Taste: Pea protein has a relatively smooth mouthfeel and a lighter taste, making it a preferred plant protein source. Rice and hemp protein powders tend to be earthier.

    Soy Protein

    Taste: Soy protein is the creamiest of the vegetarian protein options.

    Factor #: Processing Method And Quality

    How To Pick The Best Protein Powder (CHOOSE WISELY!)

    Protein powders are created through various processing methods and come in several different forms, including concentrates, isolates, and hydrolysates.

    Lets look at each processing method in more depth.

    Concentrates: Protein is extracted from animal or plant-based foods by using high heat and acid or enzymes. Concentrates are the least processed and can be 35 to 80 percent protein by weight.21 A protein percentage of 70 to 80 percent is generally the most common .

    The remaining percentage is made up of carbohydrates and fats. So if you dont mind having some additional calories from non-protein sources, protein concentrate could be a good option for you.

    Isolates: Protein isolates go through an additional filtration process, which reduces the amount of fat and carbohydrates, leaving 90 percent or more protein by weight. This makes them slightly faster-digesting, though there isnt evidence that this results in improved recovery, muscle growth, or fat loss.

    Since isolates usually contain a bit less fat and carbohydrates than concentrates, they might be a slightly better choice for those who are carefully limiting their fat or carb intake, or who are willing to pay more just for potential extra benefit, even if not proven.

    Whey, casein, and milk protein isolates may also be slightly better for people with lactose intolerance, since more processing removes much of the lactose.

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    Protein From Whole Foods Is Ideal

    Why is protein from whole foods superior? Mainly, its because it comes packaged with other nutrients: vitamins, minerals, phytochemicals, zoonutrients, and so on, depending on the source.

    No supplement will be able to imitate those combinations exactly, nor their synergistic effects. And when foods are processed to create protein powder, certain nutrients may be stripped, and others may be added back inwhich can sometimes be beneficial, and sometimes not.

    Of course, protein powder does digest faster than whole foods. This would be an advantage if you were trying to quickly flood your muscles with protein after a workout.

    This is an approach called nutrient timingor eating certain nutrients at strategic timesand it was all the rage in the early 2000s. But as research advanced, the benefits of slamming a protein shake immediately after a workout proved less important than we once thought.

    Which Protein Powder Is Right For You

    Nowadays there are protein powders available that fit everyones different lifestyle and dietary needs.

    Powdered proteins for meat/dairy eaters and selective vegetarians:

    • Whey Isolate: Fast-digesting and great as a post-workout protein to rebuild and remodel muscle. Low in lactose for dairy sensitive people.
    • Whey Concentrate: Less expensive than isolate, but with more lactose. Still a great source of protein.
    • Casein: Slow-digesting release. Makes you feel full for a long time and great for muscle growth and repair over time.
    • Egg: No lactose and has a high biological value, so it is easy to digest.

    Powdered proteins for vegans and vegetarians:

    • Soy
    • Hemp
    • Brown rice and other grain proteins

    All the plant-based sources have different qualities, depending on your dietary needs. They vary in textures, flavors, and prices, so if you are going the plant-based route, be sure to try as many as you can to find one that best suits your needs.

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