Protein powders are a quick way to make sure your body gets what it needs to be healthy and happy. People use them for a variety of reasons like to lose weight, get better at sports, build muscle, and improve their overall health.
But if you look around, there are a lot of protein powders to choose from. So how do you know which one is best for your health goals?
Kate Patton, MEd, RD, CSSD, LD, a registered dietitian, says it’s important to know the differences between protein powders and how they compare to protein from whole foods.
Protein powder vs. whole foods
Whether you drink shakes or only eat whole foods, you can meet your body’s daily protein needs. But they don’t give the same amount of nutrition.
You might be surprised to learn that shakes usually have less nutrition than whole foods. Because of this, shakes might help you lose weight, but whole foods will give you more nutrition.
Proteins and how they’re used
Whey protein is one of the most common proteins and is best for everyday use. It is easy to digest and has all of the essential amino acids. It gives you more energy and can make you feel less stressed.
After a workout is the best time to use whey isolates and concentrates.
Soy protein is another choice that is often made. It helps lower high cholesterol and can help some women feel better during menopause. It also helps build bone mass, which can help people with osteoporosis.
Some other kinds of protein are:
- Since egg protein is broken down more slowly than whey protein, it can be taken at any time of the day.
- Milk proteins help the immune system work well and help muscles grow.
- Brown rice protein is a good choice for vegetarians and people who don’t eat dairy because it comes from only plants. It’s also free of gluten.
- Pea protein is cheap, easy to digest, and doesn’t cause allergies.
- Hemp protein is also made from nothing but plants. There are a lot of omega-3 fatty acids in it.
Getting the right powder for you
Here are some general rules to follow, based on the results you want:
- Choose a protein powder with a high biological value if you want to build muscle (a value that measures how well the body can absorb and utilise a protein). You should choose whey protein or whey isolates.
- To lose weight, choose shakes that don’t have any added sugars or dextrins/maltodextrins (sweeteners made from starch). Don’t choose ones that have branched-chain amino acids (BCAAs) added because they help you build muscle and gain weight.
- Stay a vegetarian or vegan. If you’re a vegetarian or vegan, don’t choose protein shakes made with milk, like whey or milk proteins. Instead, choose shakes made with 100 per cent plant proteins, like soy, pea, or hemp.
- Go low sugar if you have diabetes. People with diabetes should choose protein shakes that don’t have added sugar. Don’t buy protein powders that have sugar as one of the first three ingredients. Also, it’s best to look for a shake that has few carbs ( 5-15 grammes per serving).
- If you have kidney disease, don’t eat too much protein at once. People with kidney disease can’t handle a lot of protein at once. Powders with a lower range of protein should be used (10 to 15 grammes per serving).
- Patients with irritable bowel syndrome or lactose intolerance should choose powders that don’t have lactose sugars, artificial sweeteners, or dextrins/maltodextrins. If you are allergic to or sensitive to gluten, don’t choose powders that have gluten in them.
- Stick to your budget. To save money, buy tubs of protein powder instead of ready-to-drink protein shakes, which are more expensive because they are easier to use.
Use your protein powder to its fullest.
Here are some things to keep in mind:
- Athletes and people who work out a lot should eat protein within 60 minutes of a workout to help their bodies recover. That’s when your muscles are most receptive to protein, which helps them grow and heal.
- To keep your weight in check, it’s best to eat a steady amount of protein at every meal and snack. This will help you feel full longer.
There is no magic number for how much protein to eat at once, but you should try to eat at least 3 ounces or 20 grammes of protein at each meal.
Make your shakes taste better.
Patton says, “Each protein powder has its own taste, which is based on the ingredients and protein source.” “Many companies use fillers or flavour enhancers made by food scientists to make flavours other than vanilla, chocolate, and strawberry.”
Mix your protein powder with milk or a milk substitute instead of water to make your protein shakes taste better and have a texture more like a milkshake.
Mix in a serving of fruit or even a tablespoon of peanut butter to make your own flavour enhancers.