Choosing the Best Protein: In an ideal world, we count our macros carefully and eat three balanced meals daily. But the reality is that many of us live time-poor lifestyles that require us to eat on the go, making it difficult to get enough nutrients. A case in point is protein.
Protein, a building block, is important for the growth and restoration of tissues such as muscles, skin, hair, and organs. But it does more than that. Protein also plays a vibrant role in regulating hormones, immune function, energy production, and maintaining a healthy metabolism. In short, having the right amount of protein in your diet will help you feel and look better. But what constitutes the right amount varies from person to person.
“The normal adult needs at least 0.8 grams of protein per kilogram (2.2 pounds) of body weight per day,” says Naudia Jones Bell, RD, a registered dietitian in New York City, age, pregnancy, and breastfeeding status. – all this. Can significantly increase your protein needs, says Jones Bell.
The fastest and easiest way to increase your intake is with protein powder. One scoop mixed into your morning oatmeal or smoothie can give you 20 to 25 grams of protein in an easily consumable form. But how do you choose the best protein powder for you? Below is a deep dive into protein sources and how to use them for best results.
What Are the Sources of Protein Powder?
Protein powder can be divided into two types – plant and animal. Each type of protein has its characteristics, absorption rate, and amino acid profile. Choose a protein powder that suits your alimentary preferences, allergies, or sensitivities, and consider protein availability or how easily your body absorbs and uses it.
Plant protein
Here are some of the different types of plant protein that people often use to make protein powder. Many of these types are common and easy to find.
- Soy protein-powder: Soy protein is one of the most widely used plant protein powders made from soybeans, filtered and washed to remove sugar and fiber. It contains all nine essential amino acids.
- Hemp Protein Powder: Hemp protein, made by extracting hemp seed oil and grinding hemp into a fine powder, is rich in fiber, omega-3 and omega-6 fats.
- Bean Protein Powder: Bean protein is made from yellow kidney beans that are dried and ground into flour. The flour is extracted to extract the starch and fiber, leaving behind a paste of protein, vitamins, and minerals, and then dried into powder.
- Rice powder made from brown rice: Brown rice protein is produced by treating brown rice with selected enzymes that cause the rice’s breakdown of proteins and carbohydrates. The protein is then isolated and turned into powder.
- Blended Plant Protein Powder: A combination of plant protein springs such as beans, lentils, nuts, and grains are combined to enhance the nutritional value of the powder. The goal is to create a plant-based powder with a complete amino acid profile.
Animal protein
For those without dietary restrictions, animal protein is an option, especially since some types are easily digestible. Here’s what you need to know about animal protein.
- Whey Protein Powder: Whey is the protein in animal milk. It is often referred to as the water component of milk and is rich in lactose. It is obtained from the remaining liquid after milk is curdled and strained during cheese-making. The protein is then isolated and turned into powder.
- Casein Protein Powder: Casein is also found in animal milk and, like whey, is extracted during cheese-making. However, it is found in skim milk solids. It is then hydrated with casein powder.
- Beef Protein Powder: Beef protein is made by boiling beef to remove the protein/amino acid compounds. It is dried and turned into powder.
- Egg white protein powder: Egg white protein is obtained by drying egg whites and then turning them into powder.
What Is the Ideal Protein Content in Protein Powder?
According to Jones Bell, a high-quality protein powder should contain 20 grams or more of protein per serving. But again, the best protein depends on your needs and goals.
For example, suppose you’re looking to build muscle and support post-workout recovery. In that case, you may prefer protein powders that are high in protein and have fast-absorbing protein sources like whey protein isolate, which is about 25 grams per serving.
If you’re less active and want a protein supplement to support your overall health, the plant-based option, containing 20 grams per serving, will do the job well.
What Should You Look for in Protein Powder Sources?
If you choose a plant-based protein, choose a “complete protein,” meaning the source contains all nine essential amino acids. Soy is a complete protein and one of the best options for vegans, but it is also a common allergen. As an alternative, Jones Bell suggests choosing a plant-based protein powder to ensure you’re getting complete protein.
She also emphasized the importance of choosing a protein powder from a trustworthy brand that has been tested for purity, quality, and safety. Protein powder is not measured by the Food and Drug Administration (FDA). So it is recommended to look for certifications such as NSF Sports Certified, Sports Transfered, or third-party testing to ensure the product meets industry standards and is free of contaminants.
What Should Not Be Included in Protein Powder?
There are a lot of fillers and additives in the world of dietary supplements, so pay close attention to labels. Generally, the quicker the ingredient list, the better. Jones Bell suggests avoiding protein powders with artificial sweeteners or flavors, sugar alcohols, and fillers such as maltodextrin (a type of plant starch) and corn.
“Although these ingredients are not labeled as harmful, they may cause digestive problems with long-term use or worsen existing digestive problems,” she explained.
Heavy metallic elements such as arsenic, lead, mercury, and cadmium have also been reported in protein powder products. However, you will not find such stains on the label.
“Testing protein powders for heavy metals through independent consumer testing organizations like the Clean Label Project can help point you in the right direction,” suggests Jones Bell.
Is It Better To Use Protein Powder Before Or After A Workout?
Do you prefer a smoothie before or after a workout? There is no hard and fast rule for when you should consume protein to get the best results from your workout.
“It used to be that taking protein 30 minutes before exercise was the best way to improve protein absorption,” says Jones Bell. “However, some studies suggest that the window is too long, meaning you have more flexibility when making protein shakes.”
Eating enough protein and calories throughout the day is more effective during exercise than sticking to a specific time interval.
Bottom Line
There are many factors to consider when choosing the best protein powder, including your activity level, age,
dietary restrictions, allergies, and pregnancy status. If you prefer plant-based protein,
select a powder that contains all nine essential amino acids, such as soy or plant-based protein.
But if you enjoy eating animal products and are lactose intolerant, whey and casein are two sources of good quality, highly digestible proteins that support muscle growth. Also, check the ingredient list to ensure you get the best product.
