The Ultimate Guide To Choose The Right Protein Powder
... Choose the right supplement to support YOUR goals
Written by: Dr. Marc Morris Ph.D CSCS
If you’ve been researching which protein powder is best for your fitness and health goals, you probably feel overwhelmed by all the options. Protein is a major component of successful muscle growth, weight loss, and recovery, so choosing the right protein supplement is important.
Believe it or not, not all protein is created equal, and you can choose from many different types of protein powders.
Today I am going to help you choose the right protein powder for any goal, whether it's weight loss, muscle gain, or just improving your general health.
Whey Protein
The most well-known type of protein powder is whey protein. Whey makes up around 20% of the protein in milk and it’s separated and made into powder. Whey protein is a good choice for anybody who’s trying to build muscle. It has all nine essential amino acids and a high biological value of 104, which is a little higher than eggs. The biological value tells you how easily your body can digest and absorb the protein. A higher number is better when it comes to this value, so whey protein powder is a great option for building and maintaining muscle.
There are some variations when it comes to whey protein. There are options like whey protein isolates and whey protein blends. They both are based around the generic whey protein concentrate, but they each have their own twist.
Whey Protein IsolateÂ
Whey isolate is a filtered form of whey protein. The isolate is made up of about 90 percent protein. Compared to regular whey it has less carbohydrates and fat because most of it is removed.
This gives you a protein powder that has a high protein-to-calorie ratio. This extra filtration also leads to lower amounts of lactose, so it could be an option for those who are lactose intolerant and still want to consume whey protein.
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Whey Protein Blends
Whey protein blends are formulations that combine different types of whey proteins. For example, they might have a mixture of whey concentrate and whey isolate, or it might even include other types of protein.
Protein blends will give you more variety because they are not just a single source of protein. Because of this, there is more substance along with the protein, including carbs, fat, and calories.Â
Casein Protein Powder
Another option for protein powders is casein protein. Like whey protein, casein is derived from milk. Casein protein is digested slower than whey, so it can keep you satiated for longer. Just like whey protein, casein contains essential amino acids so it will still support muscle protein synthesis.
The slow digestion and absorption of casein protein sets it apart from other protein sources. It provides a more gradual release of amino acids into the bloodstream which lasts for a longer period of time. This is why casein is a good option between meals or before fasting periods, like before bedtime.
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Plant-based
Finding a plant-based powder may be a good choice for those who have trouble digesting milk-based protein powders, or have other dietary needs or preferences, like vegans or vegetarians. Plant-based protein powders are typically made from peas, beans, lentils, or other plants that have high amounts of protein that can be made into a powdered form.
One thing to keep in mind about this type of protein powder is that some plants don’t contain all nine essential amino acids, so make sure to keep that in mind in your search. However, This isn’t a huge issue if you’re not consuming all of your protein from one source.
Quality
There are many protein and supplement brands out there, but not all of them use the best ingredients, or have the best formulations for certain goals. The first thing to look for is how much protein is in the product.
Aim for at least 20 grams of protein in each serving, ideally closer to 30 grams. Different sources of protein and brands will vary, but this is a good parameter to look for.
Next, you’ll want to look at the ingredients. As a rule of thumb, the fewer amount of ingredients the better, and watch out for protein powders that have a long list of sweeteners and other additives.
It’s common for a lot of powders to have different types of gums and artificial sweeteners, and some may even have added sugar which is best to avoid. Most are going to be sweetened with something, so it’s up to you how many added ingredients you’re okay with based on personal preference.
Nutrition goals
Choosing the right protein powder depends on your body and also your personal nutrition goals. Before picking out a protein powder you need to think about these 3 things:
1. What are you trying to accomplish?
2. Are you trying to build muscle or lose weight?
3. Preference (Lifestyle factors like plant-based, allergies, etc)
If you’re trying to put on muscle, it might be beneficial to choose a protein powder that is on the higher end as far as calories to make it easier to consume the calories needed to gain muscle This might mean that you go for a protein blend, but any type of whey protein is a good option for building muscle because it has a high biological value and can be absorbed and used well.
However, if you want to lose weight, you’ll want a protein powder that will help you stay in a calorie deficit. A whey protein isolate or a casein protein powder are good options since they are lower in calories, and with casein, will keep you fuller longer.
For people who have other conditions that affect your diet like digestion issues, sensitivities, or even diabetes, finding a protein with less sugar, carbohydrates, and other additives might be the best route for you. Whey protein isolate in particular is your best bet for those needs because it is filtered more and a lot of those other components are removed.
The most important thing is that you're consuming enough protein each day because that is the ultimate goal for everyone, but looking at your nutritional goals and your diet is a great way to make that process easier so that you can choose a protein powder that works for you. Hope this helps!
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