A Primer on Protein Powders – Food Insight
Walk into any dietary supplement store and you’re likely to see a whole wall filled with nothing but protein powders. It seems like there are more varieties than the number of pounds that The Rock can bench press. While many people might grab a protein shake once in a while before or after a gym session, how much do we really know about them? How are they made? How does whey protein stack up against pea protein? And do we really need to use them at all?
WHAT’S A PROTEIN POWDER?
Protein powders are – you guessed it – powdered forms of protein made from animal foods like milk and eggs or plant sources like soy, peas, rice and hemp. They come in a few different forms: whole protein powders, concentrates, isolates and hydrolysates.
Let’s start with whole protein powders, of which whey is a popular example. In its original form, whey is the watery liquid part of milk that separates off during cheese or yogurt production. From this liquid, whey proteins are separated and purified to create whey protein powder. Whey protein in this form is a mixture of protein, the milk sugar lactose, vitamins, minerals and a small amount of milk fat. While whey protein powder in this form is used as an ingredient in many kinds of food products, you won’t often find plant-based proteins in anything other than the more processed versions we’re about to describe.
Protein concentrates are made by extracting protein from the starting material (such as liquid whey) through the use of heat or enzymes. This removes water, some of the lactose and minerals. Concentrates tend to have a lower percentage of protein as compared to isolates, because they still contain some carbohydrates and fat.
With protein concentrations of 90 percent or higher, isolates are the purest form of protein powders. To make a protein isolate, components like carbohydrates, fats and minerals are removed during processing. In other words, protein is isolated. If the starting material is whey then lactose is also removed, meaning that even those who are lactose intolerant can generally consume whey protein isolates without getting an upset stomach. Since carbohydrates are removed, plant-based protein powders labeled as “isolates” generally won’t have any dietary fiber unless it’s added after processing.
The protein in concentrates and isolates is composed of long chains of amino acids, which are the building blocks of protein . In order to absorb them into our bloodstream, enzymes in our digestive system have to break the bonds between amino acids to create smaller chains and individual amino acids. Protein hydrolysate powders have done much of this work for us, containing “pre-digested” proteins made by treating with heat, acid or enzymes to speed up absorption.
WHAT KINDS OF PROTEIN POWDERS ARE THERE?
Whey Protein
Milk contains two major forms of protein: whey and casein. As cheese and yogurt are made, these proteins separate into two layers. Whey collects in the watery liquid that’s strained out. The top, solid portion contains casein. Whey and other animal-based protein powders are widely used because they are fairly tasteless and contain all nine essential amino acids. Our bodies cannot make all amino acids. Therefore, it is important that we get them through complete protein sources, like whey. This is necessary for maintaining normal body functions like the ability to build and maintain muscle.
Unlike casein, whey protein is rapidly digested and is associated with greater feelings of fullness . This, along with its low fat and sugar content, can lead to reduced calorie intake – an added benefit for weight-conscious people.
Casein Protein
Casein accounts for most of the protein in milk-containing products. It is digested slower than whey and serves as an excellent complete protein and calcium source. Like whey, casein alone does not have a strong taste which makes it easy to offer in various flavors like vanilla, chocolate or cookies and cream.
Collagen Protein
Collagen naturally occurs in our bodies as a part of connective tissue. It aids in attaching muscle to bone, forms joints and is a structural component of skin. When taken as a supplement, collagen is digested into smaller chains of amino acids and is used according to our bodies’ needs . This means that sometimes the eight out of nine amino acids from collagen are used to promote healing, and other times they may encourage skin elasticity.
Egg White Protein
You may have seen athletes in old movies drinking raw eggs for additional protein (think Sylvester Stallone in Rocky). Today, we still use eggs to get protein, but with less risk of salmonella poisoning. Egg white protein powders are sold as an easily digestible , complete protein source. As the name suggests, these low-calorie supplements are made from dehydrated egg whites. During production, pasteurization (rapidly heating to high temperatures) is used to reduce bacteria content and inactivate avidin, a protein in egg whites that can lead to a deficiency in nutrients required for healthy hair, skin and nails.
Plant-based Proteins
Newer to the protein powder scene are several plant-based options. A number of protein-containing plants, including soy, pea, hemp and brown rice, have been used to diversify our choices in the protein powder aisle. Of these, soy is perhaps the most popular. Like animal proteins, soy contains all nine essential amino acids in adequate amounts and is considered a high-quality protein . Others, like brown rice protein, are incomplete and fairly new. They have not been extensively studied to make definitive recommendations regarding their nutritional quality.
DO I NEED PROTEIN POWDERS IN MY DIET?
Protein powders can be an option for people who need help increasing their protein intake in cases where eating whole, solid foods is difficult or inconvenient (I know I don’t like to exercise right after a full meal!). They have also been shown to improve physical performance and reduce recovery time after an intense workout. However, most of us aren’t bodybuilders or elite athletes, so having a protein shake before or after a workout might not be necessary. They could easily contain more calories than we burned during our gym session!
It may be helpful to consult with a registered dietitian before starting any new protein supplement. Dietary supplements are not regulated by the U.S. Food and Drug Administration, which means that what you see on the label may not always be what you get in the product.
Remember, there are plenty of whole foods that offer healthy doses of protein. Foods like legumes, eggs, dairy, fish and meat are great ways to include protein in a healthy eating pattern.
This blog was written by Casey Evans, 2018 Sylvia Rowe Fellow, with contributions for Allison Webster, PhD, RD.
A Girl’s Guide to Using Protein Powder
What's the first image that comes to mind when you think of protein powder? Probably a jacked guy making a post-workout shake, right? It's time we rehab protein powder's image.
“Women may actually benefit more from protein powder than men do,” says certified strength and conditioning specialist Marie Spano, R.D. “Men who are involved in a general fitness program typically have enough protein in their diet, whereas many women fall short. Protein powder can help fill in the gaps.”
After all, while the Centers for Disease Control and Prevention recommends that the average woman consume about 46 grams of protein per day, experts believe that women who are active or trying to lose weight may need even more to keep their muscles strong and their metabolisms revved. For instance, the Academy of Nutrition and Dietetics as well as the American College of Sports Medicine recommend that athletes consume between 1.2 to 1.7 grams of protein per kilogram body weight per day. For a 140-pound woman, that would be between 76 and 108 grams of protein per day.
When you’re strapped for time, eating on the run, or trying to cut down on your meat habit, getting that much protein can be challenging. That’s where protein powder comes in. Mixing it into a shake or smoothie can help you hit you protein goals wherever you go. Meanwhile, sprinkling some powder in your pancake batter or soups or putting some on top of your oatmeal can also help make every meal and snack into high-protein one.
“When cutting calories, a female actually needs more protein than if she is consuming enough calories to maintain her weight,” says Spano. “Weight loss includes fat, muscle, and a tiny bit of bone. Of course you want to lose more fat and less muscle. To do this, you’ll need to increase the amount of protein you consume to spare muscle-tissue losses.”
Plus, getting some of your daily protein in powder form can save you tons of calories. It turns out, protein powder is the lowest-cal way out there to get your protein. That’s because protein powders contain little if any grams of fat or carbohydrates, so all of their calories come from protein, says Fear. Expect to put away just four calories per gram. That’s something not even your super-lean chicken breast can claim.
Learn how to make a protein-packed snack:
Meanwhile, when you’re hitting it hard at the gym, protein powder is can take your results from “meh” to “wow.” Sipping on a protein smoothie after your workout scores you the mixture of protein, carbs, and vitamins you need to build lean muscle and become stronger, faster, and fitter, says board-certified sports dietitian Georgie Fear, R.D., author of .
SHAKE THIS WAY
One of the most common (and useful) ways to consume protein powder is to mix it into pre- and post-workout shakes and smoothies, says Fear. “For before training, protein powder in a shake can make for an easy-to-digest meal that won’t sit too heavy in the stomach. But you might want to keep the volume on the lower end since a 32-ounce blender full might be hard to keep down during burpees. For post-workout, combining whey protein with some potassium-rich fruit like bananas or strawberries in your smoothie helps with recovery.”
After a tough workout, Fear recommends consuming a mixture of carbs and protein—aim for at least 15 grams of protein. “If you’re hungrier, no harm in eating more protein," she says. "It will help with managing your post-exercise appetite."
Meanwhile, if your smoothie is a stand-in for a full-fledged meal, she advises shooting for getting between 25 to 30 grams of protein in your glass. “Most brands of whey protein, the most popular kind out there, come with a scoop that typically measures out an ounce of powder and provides 20 to 25 grams of protein. If you mix it with milk, kefir, or yogurt, you’ll get some additional protein there.” She notes that adding in some nuts, nut betters, flax, hemp, or chia seeds can add healthy fats to your meal to help keep you full for a full four to six hours, while mixing in some veggies and fruits (take it easy on the fruits or you could wind up OD-ing on sugar and calories), will help you hit your carbohydrate, vitamin, and mineral needs.
WHAT KIND OF PROTEIN DO YOU NEED?
Before you get sucked into the whole whey/casein/soy/pea/rice/hemp debate, don’t. “Whey, which comes from cow’s milk, has been shown to be more effective in stimulating muscle protein synthesis, it’s affordable, and in my opinion tastes the best," says Fear. "So I recommend whey protein unless a client has a reason not to use it."
The two possible reasons would be that you plan to use the protein powder as a meal replacement (and not before/after exercise) and that you’re vegan—in which case we recommend Essential Living Foods Organic Vegan Protein Supplement Powder ($39.95, or Sprout Living Organic Epic Protein Powder - Green Kingdom ($30, from our parent company's e-tail site. Casein, which also comes from cow’s milk and, like whey, contains all of the amino acids your body needs, is digested more slowly than is whey (meaning it can help keep you full longer), says Eileen Weinheimer-Haus, Ph.D., R.D., scientific affairs manager with Glanbia Performance Nutrition. Meanwhile, if you’re vegan, soy is a great post-workout option since it’s rapidly digested, getting amino acids where they need to be ASAP. Also, unlike other plant sources like rice, hemp, and pea, soy contains all of the essential amino acids.
If you’re lactose intolerant, simply opting for a whey protein isolate over whey protein concentrate will cut down on, if not eliminate, any stomach upset or gas, says Fear.
Whatever type of protein you choose, reading the back label is your most important move. Fear recommends looking for a protein powder that contains less than five grams of carbs and two grams of fat per serving. It should also list protein as the first ingredient, says Weinheimer-Haus. She advises avoiding any tubs that list “added amino acids” among their ingredients. “These amino acids can be much cheaper than a whole protein, such as whey, and may not offer the same benefits,” she says. Other fillers to avoid include wheat grass, apple fiber, maltodextrin, or cellulose. They generally are used as inexpensive bulking agents and just take away from the protein you really want, says Fear.
Ready to boost your protein intake to build more muscle and blast more fat? Start with these four awesome protein shakes.
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How to Use Protein Powder for Weight Loss
Now that the new year is underway, many people make it a goal to start a new exercise regimen and consume a healthier diet to help lose weight. For the best results, you need to practice a combination of nutritious eating and working out—and drinking protein shakes with the right protein powder can help with both of these goals.
There are tons of benefits to incorporating protein shakes into your diet, but you also must balance the rest of your daily meals by consuming the right foods to fuel your body and help your metabolism burn fat. The biggest concern when following a weight loss program is that you may begin burning lean muscle instead of fat. To avoid this problem, and begin your diet in the healthiest way possible, follow these tips on how to use protein powder for weight loss this year.
Why Is Protein Powder Good for Weight Loss?
As you probably realize, protein powders are very high in protein, which may have you wondering how it can help you drop those extra pounds. In order to lose weight, you must burn off more calories than you are consuming throughout the day, hence the importance of exercising. You want your diet to be comprised of food items that are high in nutrients but low in calories. Highly processed foods, like chips and white bread, often contain a lot of added sugars, which can cause health issues like increased risk of heart disease while also boost your calorie intake without providing any nutrients.
Protein powders are a great snack replacement because they are often low in calories but high in other nutrients your body requires, including protein, calcium, iron and magnesium, amongst others. When purchasing a protein powder, however, you want to carefully examine the ingredients to ensure that there are no artificial ingredients or added sugars. Some companies will mix in sugar to make the protein powder taste better, but it can greatly hurt your fitness goals.
When trying to cut calories, protein is one nutrient you need to make sure you’re receiving enough of or you’ll begin to suffer from uncomfortable and unhealthy side effects like fatigue and muscle weakness. Protein helps fuel your muscles and rebuild them after a workout, so without enough protein in your diet, your exercise routine will suffer as well. Some people choose to drink protein shakes first thing in the morning as a meal replacement for breakfast. Your body requires protein in the morning because it helps to kickstart your metabolism, which will aid in burning off calories and fat for the rest of the day.
Which Type of Protein Powder Is Best for Weight Loss?
Protein powders are available in several different forms—whey and casein being the most popular choices. However, if you follow a plant-based diet, you will want to use a different type of protein as both of these are derived from cows, making them dairy products. Try pea protein, hemp protein and soy protein.
Whey
If you’re okay with consuming dairy products, whey is the best and most widely used protein powder for weight loss. Whey is considered more beneficial than casein as a daytime supplement because it can be quickly digested by your body, allowing the benefits to act more quickly than the slower-released casein. Whey contains all the essential amino acids your body requires to rebuild your muscles. Typically, whey is consumed right before or after a workout because it is so vital in aiding your body by repairing tiny tears in your muscles caused by exercise. Drinking whey protein shakes is an excellent way to help build lean muscle while dropping excess fat.
Casein
As mentioned, casein protein is not digested as quickly as whey, making it less beneficial as a muscle recovery supplement. However, many people will drink a casein shake before bed because it can slowly digest throughout the night, which helps your body to rebuild muscle while you’re sleeping. It can also help decrease protein breakdown during the night. One study found that people who consumed casein protein over whey lost three times as much weight and gained twice as much muscle mass.
Plant-Based Protein Powders
For those who do not include dairy in their daily diet, you’ll want to select a plant-based protein that’s right for you. Some options are a mixture of plant-based proteins like hemp, chia, soy, pumpkin and pea. If you’re drinking protein shakes as part of a weight loss program, you should seek out a plant-based powder with the lowest calories but high in protein and void of added sugars and other ingredients.
Establish a Weight Loss Program with Goals
When using protein powder as part of your weight loss regimen, you should begin by creating a specific plan with goals for yourself. Determine how many calories you should be consuming each day and how many you need to burn. Then, determine a meal schedule. This plan doesn’t have to demonstrate every single thing you’ll eat every day, but it should be more of an outline or guideline for how to eat to lose weight. You can plan to drink protein shakes in the morning as a breakfast meal replacement or integrate them throughout the day as snacks.
Then, make a list of healthy dinner proteins that you can rotate throughout each night to give your diet variety while consuming foods packed with nutrients. Fatty fishes, like salmon, and chicken are two great sources of protein you can eat for dinner each night.
Once you’ve determined how to count your calories and which foods are good to integrate into your diet, you should come up with a realistic goal for how much weight you’d like to lose. You can start off small by setting a monthly weight loss goal or go big and decide how much weight you’d like to lose in three, six, or nine months.
Why You Need the Proper Amount of Protein
Protein is vital to leading a healthy lifestyle. Many people who begin a new diet think that eating less, in general, will help them to drop pounds, but as mentioned, you need to be careful about which types of foods you cut from your diet. Protein should never be something you limit when trying to lose weight because nearly everything in your body is composed of protein. Without nourishing your body with this essential nutrient, you’ll begin to suffer the side effects and put yourself at risk of health concerns like decreased immune system health. Protein also helps to satiate your hunger and reduce cravings throughout the day.
Developing a Workout Routine
While drinking protein shakes can certainly help you to meet your goals of losing weight, just incorporating shakes into your diet is not enough—exercise is key to losing weight. Because you must burn more calories than you consume in order to drop pounds, you may want to focus on high-intensity workouts. Cardio is one of the best ways to burn a lot of calories quickly. Running or cycling are popular cardio workouts that will help you to work up a sweat, burn calories and strengthen other parts of your body like your core and legs.
Most people who are trying to lose weight will focus on building up muscles in their core, but your initial goal should be to burn off excess fat before trying to build the lean muscle underneath. Swimming, rowing, using the elliptical and jumping rope are other great calorie-burning workouts. As you notice your weight beginning to drop, you can start to integrate more strength-building exercises into your routine.
High-intensity interval training, often referred to as HIIT, is a popular method for seeing quick workout results. This type of training encourages you to perform intense workouts for a period of time with very few, short breaks in between. HIIT is a great way to lose weight because it encourages your body to continue burning calories after you’ve stopped exercise. The intensity of these workouts heats your internal body temperature up quickly, which burns fats and continues to do so after you’ve finished because it takes your body longer to cool down than it does to heat up.
Avoid Protein Powders High in Calories and Added Ingredients
Protein shakes are so valuable when developing a weight loss routine because they are low in calories, but some protein powders with added ingredients may end up including more calories than you think. Carefully research and learn about different protein powders and read up on their ingredients to ensure that you’re not using one with high calories or unhealthy artificial ingredients.
When to Drink Protein Shakes for Weight Loss
There is much discussion around what is the best time of day to drink a protein shake, but this really depends on your daily routine and your fitness goals. For those trying to lose weight, you may benefit from drinking protein shakes in the morning when your body needs fuel. You can help your metabolism to work more quickly by consuming a morning meal packed with protein. Drinking a shake first thing in the morning will up your protein intake without adding too many calories.
Consuming a protein shake right before your regular exercise time is also said to help you reach your full potential during a workout, providing your body with plenty of energy. Many people also swear by a post-workout protein shake because it can be so beneficial in replacing the protein you’ve burned off while exercising and rebuild your muscles.
Other Foods to Integrate into Your Diet
Aside from protein shakes, there are many other foods that can help you lose weight and gain lean muscle for a more physically fit body. Fatty fish is one of the most important types of protein to integrate into your diet because of the high omega-3 content. The American Heart Association recommends eating a 3.5 ounce serving of fatty fish at least twice a week for optimal health benefits, including decreased risk of heart disease.
Chicken is another protein flush with health benefits that makes for the perfect main course at dinner or lunchtime, particularly because it is low in fat. Throughout the day, you should try to integrate healthy snacks over those void of nutritional value, like chips. Pita and hummus is an excellent snack, which is also rich in protein and low in fat. Nuts are one of the best snacks because they also contain protein along with minerals and vitamins that help support a healthy diet and reduce feelings of hunger.
Our Favorite Types of Protein Shakes for Weight Loss
Chocolate Coffee Protein Shake
Ingredients:
Handful of ice cubes
½ cup unsweetened almond milk
1 cup cold brew black coffee or room temperature coffee
1 scoop Chocolate Protein Powder
Dash of simple syrup or honey (optional)
Directions:
If you choose to use regular coffee over cold brew, you must first brew the coffee and let it cool to room temperature. Then, mix coffee with ice and almond milk in your Ice Shaker . Add protein powder and shake well. If you need some sweetener, add syrup or honey.
Chocolate Peanut Butter Protein Shake
Ingredients:
Handful of ice cubes
1 cup unsweetened almond milk
1 scoop Chocolate Protein Powder
1 scoop PBFit peanut butter powder
Directions:
Add ice and a bit of almond milk to your Ice Shaker first to prevent protein powder from sticking to the tumbler. Then, add in the rest of the milk and protein and peanut butter powder. Make sure the agitator is attached to the lid of the shaker and shake mixture well.
Vanilla Protein Shake
Ingredients:
Handful of ice cubes
1 cup unsweetened almond milk
1 scoop Vanilla Protein Powder
1 tsp. vanilla extract
Directions:
