It is apparent that not all protein powders are created to be the exact same. With this being said that means you will come across some protein powders that are made to be better than others. There are easily over hundreds of different protein powders on the market, and because of this it may make your decision in buying one harder because of the overwhelming amount of options.
Each person is different and unique in their own way and has different preferences and needs when it comes to purchasing their ideal protein powder. There is no protein powder that is universally perfect for everyone, but there is a protein powder out there that is perfect for you.
We at the Paseo Club feel that it is important to address this topic and go into thorough detail on it to answer any unanswered questions. Many people struggle to understand the importance of protein powder and why it’s essential and we are here to change that.
You may wonder, “how is the Paseo Club so knowledgeable about protein and protein powder?” That is primarily because of the many nutritionists and fitness instructors that work here, who share their love and knowledge for all things nutrition and health.
In this article we are going to do our best to inform you about the many protein powders there are, the purpose for protein powder and why it matters, what to look for in protein powder, and how to choose the right protein powder specifically for you.
Why use protein powder?
Ultimately, there are two main factors you might want to consider when adding protein or protein powder to your diet.
Reason #1: Convenience: Many individuals don’t have time to sit down and enjoy and eat a whole-food meal. This could occur when a person is:
- Very busy with work, taking care of loved ones, or other responsibilities
- Aiming for a very high protein intake and doesn’t have time to consume that much protein
- Switching to a plant-based diet and still figuring out their preferred protein sources
- Trying to meet personal protein goals while traveling or are overcome with limited food options
Reason #2: Appetite: Sometimes, people don’t feel hungry enough to eat the amount of protein they need. This could happen when a person is:
- Trying to gain weight and is having a difficult time increasing their intake
- Sick or ill and has lost the desire to eat or consume food
- Aiming to improve athletic performance and recovery, but isn’t feeling hungry enough to meet their personal nutrient needs
These reasons are all entirely legitimate. However, you don’t NEED protein powder to be healthy. It is considered to be a supplement, not an essential food group.
Protein isn’t a nutrition essential
Protein powder is not essential in your nutritional diet, however, it is a very useful and benefits your body in various ways.
If you feel that you are personally struggling to meet your protein goals, whether it is because of lack of convenience or loss of appetite, then protein powder may be exactly what you need.
It’s helpful to know that you may have to do some experimenting before you find the right one. When it comes to doing so, our advice would be to pick one and stick with it for two weeks, and treat this time period like an experiment.
During this experiment, really pay attention to how you feel, and note any changes. Do you feel more energetic than you did before? Are you experiencing any new and weird digestive issues? Are you feeling less hungry in the hours following your workout? You might want to consider how these changes might be getting you closer or further away from your personal goals.
If the changes are positive, then it is safe to say that you may have found your winner. If not, then consider trying a different flavor, brand, or type of protein.
What are the benefits of protein consumption?
The many benefits of protein consumption include...
- Appetite control: By consuming a high-protein diet it can improve and aid you in control, on the over consumption of food
- Weight and body composition management: Higher levels of protein intake are proven to help people eat less when they’re trying to lose fat, increase the number of calories burned during digestion, and retain muscle during fat loss.
- Muscle growth or maintenance: Keeping protein levels high along with frequent exercise helps people to gain muscle mass and keep it over time, especially as they age.
- Improved immune function: Proteins are the foundation of antibodies and serve many functions in the immune system. People who are protein-deficient are much more likely to get a viral or bacterial infection.
- Faster exercise recovery: It is proven that higher protein intake helps to repair tissue that was damaged during exercise, as well as after an injury.
How much protein should I consume?
It is extremely important that you understand why protein powder is essential before finding the one that is best for you. The main purpose as to why you should use protein powder is to hit your personal protein goals.
The bare minimum amount of protein that is required is approximately 0.36 grams per pound of your own body weight. With this being said, the minimum amount that a 180-pound person needs is 65 grams of protein daily to prevent protein deficiency.
To be completely honest this isn’t a huge concern for the majority of individuals when worrying about protein intake, because on average most people who eat a Western diet aren’t protein deficient. Those that are protein deficient, need to make sure they have a proper amount of protein daily, to avoid protein deficiency.
Without the proper amount of protein it can lead you to experience:
- lose muscle mass (which may cause your metabolism to decrease)
- skin, hair, and nail problems
- Body healing more slowly if you get cuts or bruises
- mood swings
- more likely to break bones
In order to prevent protein deficiency, this may leave you wondering what is a recommended source of protein? For reference, if you were to use your palm as portion control and measurement, it would be ideal to have 2-3 palms of protein daily. This could be 2-3 handfuls of chicken breast, Greek Yogurt, Legumes, or even tofu. If you accomplish this, you will steer clear of protein deficiency.
Now don’t cut corners because eating the bare minimum amount of protein is extremely different from eating an optimal amount of protein daily. Unless you have a medical reason or condition in which your recommended protein levels are lower than average, most people benefit from eating protein.
How much protein powder is too much?
If you choose to use protein powder, it is recommended to consume about 20-40 grams of protein per day. If you are using protein powder as your source of protein then you should only consume 1-2 scoops of protein powder daily. It is safe to say that 80 grams of protein per day or 3-4 scoops of protein powder is a good upper limit of supplemental protein intake.
Consuming over 80 grams of protein from protein powder can be too much for most people, as it displaces whole food sources that help to provide you with vitamins, minerals, and other nutrients. However, there are some exceptions, such as individuals who struggle to gain weight.
Protein from whole foods is ideal
You may be asking yourself, what makes the protein from whole foods more superior to other types of food? The main reason is that whole foods are packaged with other nutrients, such as vitamins, minerals, nutrients, and more. If you are unsure as to how whole foods attain a good source of protein, here’s a helpful guide to inform you.
There is no known supplement that is able to imitate those exact combinations of nutrients or their beneficial properties and effects. Due to the fact that when foods are processed to help create protein powder, some of the nutrients are stripped while others are added back in and this can be both beneficial and not beneficial.
When should I drink protein shakes?
When an individual wants to flood their body with protein or nutrients at a specific time, it is called “nutrient timing”. This particular approach was very popular in the early 2000s. However, as more research was conducted, it was said that the supposed benefits of slamming protein right after a workout, was proven to be less effective than we thought.
This does not mean that nutrient timing doesn’t work or isn’t effective at all. Because there’s certainly evidence that in some situations, protein, and carbohydrate timing matters.
Unless you’re an athlete or an individual who is trying to experience extreme loss of fat or extreme muscle gain, you don’t need to worry too much about when you get your protein on a daily basis.
It is recommended to drink a protein shake when it makes the most sense in the context of your daily life. For example, maybe you don’t have enough time for a good breakfast, and it’s going to be several hours before your next meal, or it’s simply the most convenient time.
For most individuals it is not a matter of when you drink a protein shake throughout the day, it is a matter of how consistently you intake protein throughout the day. With this being said, remember that consistency is key to maintaining proper protein intake.
How to choose a protein powder
If you feel that protein powder is right for you, then here are some factors you may want to consider, that’ll help you evaluate all your options and choose one that’s appropriate.
This is largely up to personal preference. Besides ethical considerations, such as whether you prefer a plant based protein or animal based source, you may also want to consider possible food intolerances and sensitivities you may have.
Factor #1: Protein quality
Protein powders are formed through various processing methods and can be found in different forms, including concentrates, isolates, and hydrolysates. For most individuals, the quality of the protein and how it is made is the highest priority, when picking the perfect protein powder.
Concentrates: Protein is extracted from both animal and plant-based foods by using high heat, acid, and enzymes. Concentrates are known to be the least processed and can be anywhere from 35% to 80% protein by weight. A protein percentage of 70% to 80% is the most common although this can be lower especially in plant proteins.
The remaining percentage can be made up of carbohydrates and fats. So, if you don’t mind having additional calories from non-protein sources, then protein concentrate might be for you.
Isolates: Protein isolates go through an additional filtration process, this specific process reduces the amount of fat and carbohydrates. This leaves about 90% or more protein by weight. This does make them slightly faster-digesting, however there is not enough evidence to prove that this has improved recovery, muscle growth, or fat loss.
Since isolates contain a little less fat and carbohydrates than concentrates, they might be a better choice for those who are wanting to carefully limit their fat or carb intake, or who are willing to pay more just for potential extra benefit.
Protein hydrolysates: To create this product, the protein undergoes an additional process with heat, enzymes, or acid, which further breaks apart the protein chains into shorter peptides.
The idea is that through this additional processing and the shorter chains, make protein hydrolysates even more easily digested and absorbed. With that being said they’re generally marketed to people who want to gain muscle and are drinking protein shakes around their workouts.
This process may make sense theoretically, however the evidence is far from clear that hydrolysates are better than isolates for this purpose. Due to the fact hydrolysates are essentially pre-digested due to their processing, there’s even less lactose in them and they can be easier on the GI tract for some individuals.
There are a couple of downsides to hydrolysates, though. First, they tend to taste somewhat bitter and that generally requires a significant amount of added sweeteners and/or sugar to mask that unpleasant taste.
Second, whey protein concentrates and “non-ionized” isolates contain bioactive micro fractions that help to improve digestion, your mood, and the function of your immune system. However whey hydrolysates and “ionized isolates” don’t contain these bioactive micro fractions. On top of this price may be a drawback of hydrolysates, depending on your budget. To put it plainly, the more processed a protein powder is, the more expensive it is.
How does Protein work in our body?
Proteins are made up of amino acids, which are sort of like puzzle pieces. They are put together in certain ways to serve different purposes to our bodies.
Your body uses 20 different amino acids. Seven of those amino acids are non-essential amino acids and that is because your body can create those amino acids on its own.
There are also four conditionally essential amino acids, which are ones your body can also make, but not all the time. For example, your body may have a harder time making enough of them when you are sick, or after an intense athletic training.
The other nine amino acids are known as essential amino acids commonly known as EAAs. Your body is unable to make these, so you have to get them through consumption of food. This is important because EAAs play key roles in building and repairing muscle tissue, hormones, enzymes, and neurotransmitters.
Branched-chain amino acids also known as BCAAs, which are a subcategory of EAAs, are important due to their role in muscle protein synthesis. Muscle protein synthesis is the process in which your body goes through in order to repair and build muscle after exercise.
The reason as to why we took the time to explain all of this is primarily because people sometimes worry they won’t get all their EAAs if they opt for plant-based protein sources. That’s because many plant proteins are low in or lack specific amino acids.
For example, pea protein is low in the EAA methionine, but you can still meet your overall protein needs as long as you eat a variety of other plant protein sources throughout the day. Some great food examples that are considered to be excellent sources of methionine are tofu, brazil nuts, and white beans.
In addition, some plant-based proteins like soy protein and a pea/rice blend offer EAA’s. Oftentimes, supplement companies create different blends containing plant-based proteins to ensure that all EAAs are included in optimal levels.
As you can see, animal proteins excluding collagen and bone broth protein tend to score higher than plant proteins do. Similar to choosing protein made from incomplete protein sources, just because a protein powder doesn’t have a PDCAAS of 1.0 or has a lower DIAAS doesn’t mean it’s a poor option. It can still be beneficial as long as you get a variety of protein sources throughout the day.
Factor #2: Protein Purity: is it “clean” and “safe”
After many laboratory tests were conducted some came back stating that there were remnants of heavy metals in some, which can be extremely dangerous. With this information it may have you asking yourself, are protein powders safe? Depending on where you live, supplements may or may not be regulated. So it’s extremely important to understand the supplement regulations in the country or region of which you live in.
For example, while regulations are more strict in Canada and Europe, in the U.S, The Food and Drug Administration known as the (FDA) doesn’t test the effectiveness, safety, or purity of nutritional supplements. This means that it could be very possible that what’s on the ingredient label doesn’t match up with what’s in the supplement.
Most supplement companies aren’t selling bogus supplements on purpose, however it does happen. The primary concern is that supplements could be contaminated with other harmful substances like heavy metals such as lead or in many cases harmful chemicals. The harsh reality is that no one would know, even including the companies producing them.
It’s beneficial for athletes who compete in sports to be aware as to what's exactly in their supplements, including protein powder, due to the fact it might contain a banned substance. No protein supplement is worth a disqualification in your match or game after months of hard work and consistent training. Due to the varying levels of regulation, it’s recommended to choose third-party tested supplements, especially if you live somewhere with less pre-market testing.
It is said that NSF International’s Certified for Sport does the most thorough third-party certification/testing of nutritional supplements for sports. In fact, we advise our clients to use supplements that have been NSF certified, even for those who aren’t competitive athletes.
USP is also a well known and reputable third-party tester. Another organization, known as LGC Group, also runs an independent drug surveillance laboratory providing high doping control and banned substance testing for supplements throughout Informed-Sport and Informed-Choice programs.
Products that have been tested by these organizations usually clearly state so on their websites and on their product packaging. These organizations are also known to have many databases of approved supplements to choose from.
Third-party tested protein powders may be more expensive, but that is primarily because the testing process itself is quite expensive. Investing in third-party testing demonstrates that a supplement company is committed to protecting the health of its customers.
If third-party tested options are outside of your price range, another option you may want to consider is visiting ConsumerLab or LabDoor. These websites are dedicated to reviewing purity and label claims for a variety of nutritional supplements on the market today.
Factor #3: Plant-based vs. animal protein
Animal based protein options can be divided into two different categories, milk-based and other animal protein sources. On the other hand plant-based proteins are their own separate category. Much like other foods and supplements, protein powders are often marketed with buzzwords like “organic” and “grass-fed.”
When choosing a protein supplement, it’s crucial to understand what these labels truly mean. It is your choice to decide whether or not they’re important to you. Most people prefer organic products to non-organic ones, due to the many concerns about pesticides, hormones, antibiotics, genetic engineering, and chemical fertilizers.
The most recent evidence suggests that there may be potential health benefits with the consumption of organic foods. So ultimately, whether or not you decide to consume organic foods or proteins comes down to a matter of your personal preference. If you decide you want to opt for an organic protein powder, be sure to look for the official organic seal of your country or region.
For specific types of protein, such as whey, casein, and beef isolate, being grass-fed is considered as a huge plus. Grass-fed cattle only consume grass and forage, with the exception of milk prior to weaning. Certified grass-fed animals are not allowed to be fed grain or any grain byproducts and must have continuous access to pasture.
Grass-fed meats are often known for their long list of health benefits, as they contain more omega-3 fatty acids than non-grass-fed meats, so the ratio of omega-6 to omega-3 fatty acids is superior. Due to the fact that there’s little to no fat in most protein powders, this benefit doesn’t necessarily translate from whole food to protein powder.
Also, grass-fed products could still be treated with growth hormone and antibiotics, so if that’s a concern, maybe a certified organic protein powder is a better option for you.
Finally, if the health, treatment, and well being, of the animals themselves are important to you, then choosing a product that comes from a certified humane producer is the best way to go. A product being marked grass-fed and/or antibiotic-free doesn’t automatically mean it was produced humanely.
Milk-based protein powders
The most popular and thoroughly studied protein powders are made from milk and are complete sources of protein. Whey is highly recommended to consume for post-workout shakes due to the fact it’s incredibly high-quality protein that is fast-digesting and rich in BCAAs.
You’ll frequently see whey protein in concentrate, isolate, and hydrolyzed formulas. Casein is known as being the best type of protein powder to have before bed since it digests more slowly.
Milk protein blends usually include both whey and casein and are marketed as the “best of both worlds.” Usually, you’ll see them on the label as milk protein concentrate or milk protein isolate. You may come across a label where they are listed separately, for instance: whey protein isolate and micellar casein.
It is mostly found in two forms: micellar casein (an isolate) and hydrolyzed casein. Since hydrolyzed casein is more processed and digests faster, it defeats the purpose of opting for a slow-digesting protein.
If you’re choosing between whey and casein, pick whichever one you prefer, or go for a blend of the two. Just remember that it’s your total protein intake across the day that matters most.
The differences of rates of digestion and absorption aren’t likely to be an important factor for most individuals. However if you’re allergic to dairy, these won’t be good options for you. If you’re sensitive or intolerant of specific dairy products, you may find that you can tolerate whey but not casein, or vice versa.
Other animal protein powders
For those who can’t or prefer not to use dairy products, there are many other types of animal-based protein powders on the market that may be for you.
Egg white protein is considered to be a good option for those who prefer a milk-free source of complete protein.
Collagen is very popular right now and used as a skin, joint, bone, and gut health supplement. Collagen peptides usually appear and come from bovine hide or fish. Some people also use collagen to boost their protein intake. There are very few collagen powders on the market that are specifically displayed as protein supplements.
It is proven that collagen may have some benefits, specifically, type II collagen may support joint health when taken with vitamin C. As a protein source this is not ideal, due to the fact that quality varies, and there are some concerns about potential heavy metal contamination. This is why we put such an emphasis as to why you should look for third party tested options.
Meat-based powders are often stem from beef, and usually have an amino acid profile similar to collagen. That means that they are generally incomplete and considered to be lower-quality proteins. On the other hand, research has proven that beef protein isolate is just as effective as whey protein powders and aids in increasing lean body mass.
Bone broth protein is made by cooking bones, tendons, and ligaments under high pressure to create a broth like substance. After this process is complete it is concentrated into a powder. Much of the protein in bone broth is from collagen and much like collagen peptides, it’s not a complete source of protein.
Bone broth powder may be helpful for increasing your protein intake in case you can’t have products like dairy and soy, however it’s not ideal for use as a protein powder. This can be proven true because bone broth protein tends to be expensive, and it hasn’t been thoroughly studied for use as a protein supplement.
Plant-based protein powders
Not all plant-based proteins are complete proteins, but as long as you eat a varied diet with a mix of different protein sources, you’ll easily get all the amino acids you need.
Soy protein is extremely effective in promoting muscle growth. Another plus side to soy is that it’s also a complete protein. Research has proven that soy protein supplementation is able to produce similar gains in both strength and lean body mass that whey protein does, due to the response to resistance training.
Due to much controversy surrounding the subject, soy foods and bioactive compounds found in soy have been proven to have no effect on testosterone in men. Evidence has also proven that soy doesn’t increase risk of breast cancer in women. It is apparent that more research is needed in this specific area, but as of now it seems that soy doesn’t have a harmful effect on thyroid health, either. Due to the fact that soy is a fairly common allergen, this may also factor into your decision process.
Pea protein is known to be highly digestible, hypo-allergenic, and in most cases inexpensive. A benefit of pea protein is that it’s rich in amino acids lysine, arginine, and glutamine. Since it’s low in EAA methionine, it’s not a complete protein.
Rice protein is also known for being a good hypo-allergenic protein choice, and tends to be fairly inexpensive. However it’s low in amino acid lysine, so it’s not a complete protein source.
Since ingredients are listed by weight, the protein source should be the first item displayed on a label. Most of the time, it includes the name of the protein source which could be milk, whey, casein, soy, and hemp. You will also come across the processing method such as concentrate, isolate, and hydrolysate. For whole-food protein powders, you may come across and see something like “hemp seed powder.”
Hemp protein powder is made by grinding up hemp seeds, making it a great whole-food choice. Because of this, it’s high in fiber and a source of omega-3 fats. But like rice protein, hemp is low in lysine, so it’s an incomplete protein.
Blends are common among plant-based protein powders and oftentimes are used to create a more robust amino acid profile, since different protein sources contain varying levels of each amino acid. For example, you will frequently come across blends of both rice and pea protein.
Factor #4: Intolerances and sensitivities
If you are aware of the fact that you have a food intolerance or sensitivity, you’ll want to avoid protein powders containing those ingredients. For example, if you’re intolerant to dairy, you’ll probably be better off with a plant-based protein powder.
If you’re prone to digestive issues, then more processed options, such as isolates and hydrolysates, are much easier on the stomach. It’s not uncommon to experience digestive upset after using a new protein powder and this can happen for a handful of reasons. You may want to consider using the below checklist to get to the bottom of this.
Ingredients: The protein powder you’ve chosen might contain ingredients you’re sensitive to, or be processed in a way that doesn’t agree with your body. For this specific reason, it’s a good idea to check out the ingredient label. It’s safe to say that you may need to try a few different options before finding the right protein powder for you.
Overall diet: Your body’s reaction to a protein powder may depend on what you’ve previously eaten that day. Many people can tolerate a certain amount of lactose, but once they get over their threshold, they experience symptoms, so if your protein powder contains lactose, it could be pushing your body over the edge.
Amount: It can also be an issue of quantity. Men are oftentimes told to use two scoops of protein powder instead of just one. So for some individuals, this may be too much at once for their digestive tract to handle. Individuals who are trying to gain weight might make 1500-calorie shakes in an effort to gain weight, however most people have a hard time digesting that. It may be beneficial to experiment with smaller amounts.
Speed: The rate at which you drink is exceptionally important to consider. Drinking too fast can cause you to swallow excess air, which will lead to an upset stomach. If you drink a shake that has a lot of different ingredients, your GI tract needs time to process them. When drinking your protein shake, remember to Slow down. You may find that it’s easier to digest this way.
Factor #5: Mixability and texture
When you come across the word “Mesh count'', it refers to how fine a protein powder is, which has an impact on how easily it will mix by hand in a shaker bottle. However you won’t come across this information on the label, but sometimes you can tell by looking at the powder's consistency or simply by touching it.
Plant-based protein powders tend to have a grittier and more chalky texture, which means they often taste better when blended using an electric blender. By blending with a creamier liquid, such as plant milk, or items like yogurt and nut butters to your shake it can also help to smooth out a chalky protein powder. However, highly-processed powders, such as isolates and hydrolysates, are much more likely to have a smoother texture.
Thickening agents
Protein powders often include substances that provide bulk, which makes for a thicker protein shake. These agents consist of psyllium husk, dextrins, xanthan gum/guar gum, and inulin.
These ingredients are safe in small amounts, even though people may prefer protein powders without them, coming across thickening agents on the ingredient label shouldn’t cause any concern.
Emulsifiers and anti-clumping ingredients
Whole food protein powders tend to clump more, this makes them less ideal for mixing by hand. That’s often because they lack many anti-clumping ingredients, such as carrageenan, lecithins, carboxymethylcellulose, and silicon dioxide. Similar to thickening agents, when consuming small amounts of these ingredients, it is proven to be safe.
To form a creamier texture you may want to consider adding vegetable oils to your mixture. As long as they aren’t hydrogenated or partially hydrogenated oils (aka trans fats) they are deemed to be safe.
It is beneficial to avoid trans fats as much as possible since they can have adverse health effects, such as increased low-density lipoprotein cholesterol and decreased high-density lipoprotein cholesterol. Certain thickeners and anti-clumping ingredients also double as preservatives to help protein powders stay shelf-stable.
Factor #6: Flavoring
You may want to consider how much taste matters to you, because it’s important to choose a protein powder that you’re likely to consume consistently. Enjoying the way your protein powder tastes is one way to help ensure that. However, you have to decide your personal protein powder favorite, because everyone's taste pallet is different.
Flavored protein powders that are flavoring agents, are usually listed as specific ingredients. More often than not, they’re presented more vaguely on the label as flavors, artificial flavors, or natural flavors. Artificial flavors are known as being safe when consumed at the optimal levels, such as the small amounts that can be found in protein powders.
If a natural flavor contains one or more of the eight major food allergens, it has to be listed in the ingredients. However if you have an allergy that isn’t one of the eight major allergens, it’s important to know that it does not have to be shown on the label.
Some people are sensitive to the taste of artificial flavors and non-nutritive sweeteners. If you are an individual who falls under that category then you may want to consider looking for a protein powder made with nutritive sweeteners and/or natural flavors.
Another option that may be good for you could be unflavored protein powder if you don’t prefer artificial flavors, or the flavor of whole foods. What is neat about unflavored protein is that you can use it in a variety of ways including:
- Blended in Super Shakes with other flavorful ingredients
- Baked into muffins, cookies, and even granola bars
- Stirred into oatmeal, pudding, soups, and pancake batter
Sweeteners
Flavored protein powders always include some type of sweetener. Most of the time you’ll see
nutritive sweeteners, like honey, maple syrup, brown rice syrup, coconut sugar, cane sugar, molasses, and agave.
You’ll be able to tell instantly if a product has nutritive or “natural” sweeteners by looking at the sugar content. Ideally, you want to choose a protein powder that has less than 5 grams of sugar per serving.
Non-nutritive / high-intensity sweeteners, like sucralose, aspartame, saccharin, and acesulfame potassium. These are known to be the same type of sweeteners that are found in diet soda, so you can’t tell if a protein powder contains them from looking at the sugar content, because you’ll have to check the ingredient label.
According to the FDA, “stevia and monk fruit extract are non-nutritive sweeteners, though they are sometimes listed and marketed as “natural” sweeteners. This can be frustrating for consumers, because supplement companies sometimes advertise that their products have “no artificial sweeteners,” yet they contain monk fruit extract or stevia. Since the FDA doesn’t regulate this term, it’s important to check the ingredients list if you prefer to avoid all non-nutritive sweeteners.
Sugar alcohols, like sorbitol, maltitol, and erythritol. These are another non-caloric option and are made up of sugar and alcohol molecules—although not the kind of alcohol that causes intoxication. Because sugar alcohols act like dietary fiber in the body, people who are sensitive to FODMAPs may find they cause digestive upset.
Refined sugars, like sucrose and high-fructose corn-syrup, are less common in protein powders. But if you’re watching your refined sugar intake, it may be worth checking to see if they’re on the ingredients list.
Factor #7: Be mindful of your goal
Here’s what you might want to consider depending on your goals, and what you’re hoping to get out of your protein shake.
Weight loss / fat loss: If you’re looking to lose fat, pay attention to the protein-to-calorie ratio of your protein powder. The best protein powder for weight loss will be higher in protein and lower in carbs and fat, since the latter two macronutrients will be more satisfying coming from whole foods.
Muscle gain: To put on muscle, look for a protein powder with a high protein-to-calorie ratio, as the main goal is to consume adequate overall protein. If you’re struggling to get adequate overall calories, a protein powder that’s also rich in carbohydrates can be helpful around workouts.
Weight gain: For those who are looking to gain any type of weight—most often this is due to illness that reduces appetite—consider powders that are high in protein, carbohydrates, and fat. Particularly if you won’t be getting much other nutrition, it’s important to get all three.
Meal replacement: If you plan to use your protein shake as a meal replacement, it’s important to get some other nutrients in there, too. While there are protein powders that come with additional nutrients built-in, we recommend making your own Super Shake instead by incorporating fruit, vegetables, a source of healthy fats, and possibly more. That way, you get all the whole-food benefits of these ingredients.
Recovery/athletic performance: There are a variety of suggested ratios of carbohydrate and protein intake post-exercise to maximize recovery, but there isn’t much evidence showing any particular ratio is optimal. A protein powder with a 2:1 or 3:1 carbohydrate-to-protein ratio might be beneficial, but ultimately your total macronutrient and calorie intake for the day is the most important determining factor in athletic recovery.
If you’re an athlete competing in multiple events in one day, consuming a beverage with 30 to 45 grams of carbs, 15 grams of protein, and electrolytes (sodium and potassium) in 600 mL (20 ounces) water for every hour of activity could help with recovery and performance.
We are here to help
Through this article, we hope that you have learned more than enough information about protein powder and how to pick the best one for you. Remember that here at the Paseo Club we have nutritionists and fitness instructors here to help you and guide you in your health and fitness journey.
We also offer many fitness programs such as Greatest Results, that focuses on your nutrition and health to help you become healthy. For any more comments, questions, and concerns, please feel free to reach out to any of our nutritionists here at the Paseo Club.
Below are my Protein Powder recommendations
- NTMcore Elite is a natural, hydrolyzed whey protein product created using a microbiological process of enzyme extraction. With a scoop, NTMcore Elite provides 25 grams of protein with 6.5 grams of BCAA that are directly involved in activating Muscle Protein Synthesis to ensure the best results from workouts. It also has 5.3 grams of Glutamine to boost recovery.
- NTMcore Elite is one of the most functional gut-friendly products on the market today as it contains 1000mg of EPA and DHA (Fish Oil), as well as Turmeric and tart cherry, to help mitigate inflammation in the body.
- 5 lbs of Dymatize ISO100 Gourmet Vanilla Protein Powder (76 Servings)
- 25 grams of protein, 5.5 grams of branched-chain amino acids (BCAAs), and 2.7 grams of Leucine per serving. 1 gram or less of sugar and fat per serving
- Scientifically formulated, fast-absorbing, hydrolyzed, 100% whey protein isolate. If your goal is gains in muscle size and strength, ISO100 is your perfect partner
- Easy on the stomach, gluten free with less than 0.5g of Lactose. Sweeteners like sucralose, steviol glycosides are present
- With 110-120 calories per serving, ISO100 can help support your keto diet, low carb diet or high protein diet. Add to your favorite recipe or high protein shakes!
- During the summer months products may arrive warm but Amazon stores and ships products in accordance with manufacturers' recommendations, when provided.
- Isopure Zero/Low Carb
- Pack in high-quality protein, without packing on the carbs
- 25 grams of 100% pure whey protein isolate per scoop and added vitamins and minerals
- A plant-based, vegan-certified blend made from sources like peas, pumpkin seeds, sunflower seeds and alfalfa
- 30 grams of protein per serving
- Formulated with tart cherry extract, an ingredient studied for its ability to speed up post-workout recovery
- Rough, chunky texture
- Excellent Source of Complete Protein from 22 RAW Organic Sprouts
- 22 Grams of Protein; 4 Grams of Branched Chain Amino Acids (BCAAs) per Serving
- Fat-Soluble Vitamins A, D, E and K
- Live Probiotics and Enzymes
- Nighttime Rest & Repair is designed to help you set yourself up for tomorrow's training. Drink before bed to help support muscle repair while you sleep.
- It’s widely used as a pre-sleep protein supplement because it’s a more slowly digested protein source, allowing increases in overnight muscle protein synthesis and preventing muscle degradation while you sleep
- Kaged Muscle Kasein Isolate Powder is also produced with microfiltration processing, this time using a cold-pressed filtration method that preserves casein’s integrity.
- It provides 24 grams of protein and 4.75 grams of BCAAs per serving.
The brand’s products are third-party tested for purity and potency, as well as banned-substance-free.
- As one of the most reputable, high quality supplement brands, Optimum Nutrition’s casein powder is one of the most recommended casein supplements.
- This casein powder provides 24 grams of protein per serving, along with 4.7 grams of branched-chain amino acids (BCAAs) — three amino acids that help increase the rate of muscle protein synthesis
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