How to Choose the Right Protein Powder
After years of being misunderstood, the benefits of using a high-quality protein powder have become universally accepted. Once only promoted by coaches for athletes looking to gain muscle, today health practitioners in every domain–including holistic healthcare, emphasize protein as the foundation for a variety of nutrition plans.
Based on years of research, health professionals advocate protein supplements have shown to be vital for health, fitness, and longevity. More importantly, because protein fuels the body’s natural healing powers, it can help correct many causes of disease, naturally. In this article, we’ll focus on protein powders, the most popular form of protein supplement. We’ll learn what to look for to ensure you’re getting a high-quality product free of hormones, unnecessary fillers, and additives.
Modern Day Protein Powders
Protein powders were originally designed for people who have trouble getting enough protein from food. However, early protein powders often came from non-fat dry milk. By today’s standards, this provided too much fat and carbohydrate to really qualify as a protein supplement. These were more of a meal supplement. Today, a variety of protein sources are available as protein supplements. This includes milk proteins (whey and casein), plants (pea, rice, and hemp), and bone broth which is a hydrolyzed (predigested) form of beef protein. The main benefit of protein powder is flexibility. They can be made into a creamy shake, added to a smoothie, morning coffee, stirred into oatmeal, or just mixed with water, milk, or milk substitute.
Choosing a Protein Powder
One of the main problems people face when picking a protein powder is the sheer quantity and variety of options. While this is a good thing when it comes to the forms of protein being offered, many of the ingredients and marketing terms used to describe these products can be misleading. These science-y sounding words and statements can be found on the labels of protein powders. You just need to know what to look for.
What to Avoid – When Reading Protein Powder Labels
Protein spiking with added amino acids
Most people think that having extra amino acids added to their protein powder is a good thing. In some instances, this may be ok, but too often this is a tactic to artificially inflate the amount of protein per serving declared on the products label. This is usually seen on bargain priced protein powders to reduce the cost of making the product. The problem is that added amino acids are incomplete proteins that fool the “nitrogen test.” This test is used to analyze the product for complete whole proteins (like those found in nature).
Whole proteins are vital to your health and can be used to build and repair everything from muscle, skin, hair to blood cells and immune function. On the other hand, incomplete proteins CANNOT be used the same way. This means protein powders with added amino acids simply do not contain the amount of protein stated on the label. If your protein powder lists BCAAs, glutamine, beta-alanine, betaine, and/or creatine, you might think it’s a great product. This is because, in addition to protein, you also get those key amino acids and amino-acid-derived nutrients.
However, even though you might be getting additional nutrients, you’re getting them at the expense of the protein, NOT in addition to the protein. These ingredients are nitrogen-containing compounds that count toward the total protein amount listed on the label. Thanks to these “bonus” ingredients, you might be getting up to 10 grams less protein per serving than listed on the label.
That’s one blatant health and fitness rip off that you can now avoid.
But there’s more…
Artificial sweeteners
Another type of ingredient that has no place in a high-quality protein powder are potentially harmful artificial sweeteners like sucralose, aspartame, or potassium acesulfame. The main reason these are still used today is that they cost much less than natural sweeteners and provide a super intense level of sweetness that mimics unhealthy processed foods. The good news is that several “better for you” products are now sweetened naturally with healthy alternatives such as Stevia.
Note, that if you suffer from health problems like migraines, depression, IBS, weight gain, etc., you should seriously consider cutting out artificial sugars from your diet, as those that do report noticeable improvement.
Maltodextrin
Many inferior products use the cheap bulking agent maltodextrin to increase the size of the package without adding any nutritive value. This means a 2 lb container of protein might contain only 1.8 lbs, because ten percent is maltodextrin as filler. What’s worse, maltodextrin is also high on the glycemic index (GI), meaning that it can cause a rapid spike in your blood sugar, which can wreak havoc on your health and wellbeing.
Vegetable oils
While vegetable sources of protein are very healthy, the unsaturated fats found in vegetable oils are not. This is because when they’re heated, vegetable oils tend to oxidize. In this form, they become dangerous to body tissues and can trigger inflammation, a known risk factor for many forms of disease. These oils are extremely harmful to your heart health because they’ve been shown to produce build-up (plaque) in your blood-vessels that can lead to a heart attack.
What to Look for in a Protein Powder
Grass-fed whey
Grass-fed whey protein that offers numerous health benefits. Cows that are grass fed are raised on a natural diet of grass, not on an unnatural diet of highly processed corn grown with dangerous pesticides. This type of corn is often produced in a way that makes it a Genetically Modified Organism (GMO). This process involves rearranging the building blocks of life in experimental ways that don’t happen in nature.
Protein peptides
Recent technological advancements have allowed manufacturers to deliver high concentrations of protein peptides, which are rapidly absorbed and used by the body. These beneficial proteins provide excellent digestibility, solubility, and absorption due to the manufacturing process that predigests them.
Digestive enzymes
Enzymes are an essential part of any natural chemical reaction that takes place in your body. Many biological reactions, such as digesting food, brain-activity, cellular energy, and the repair process of tissue, organs, and cells are regulated by enzymes. Products that contain natural enzymes such as papain, bromelain, protease, and lactase provide additional digestive support that helps break down the protein into peptides for maximum uptake. Research has shown that protein peptides support numerous biological processes and unlock the restorative power of protein.
Reinforce any nutrition plan with high-quality protein
Your body uses protein to make natural compounds in the body like blood cells, enzymes, and hormones, as well as build and repair bone, muscle, cartilage, and skin. You can find a variety of balanced nutrient-packed proteins including grass-fed whey protein, bone broth protein, and plant protein options here that will increase the protein content of your meals and support your nutrition goals.
About the Author
Zach Zovath graduated with a Bachelor’s degree in Exceptional Education from the University of Central Florida. He continued on to receive his Master’s degree from the College of Education and Human Performance at the University of Central Florida. He is a master level personal trainer, coach, and health consultant. In addition, his specializations include corrective exercise, performance enhancement, prenatal/postpartum core stability, and exercise therapy. As a result of his education and experience in the health and fitness industry, he has developed fast and effective exercise programs for health care facilities.
References
How to Choose the Best Protein Powder (and What to Avoid)
Protein supplements are popular among casual exercisers, serious bodybuilders, dieters and even non-exercisers for many reasons. Most people know that protein is an essential nutrient for overall health that helps promote fullness and also plays a role in muscle recovery and repair. Research has also shown that proper nutrition, including protein, is beneficial to athletic performance. Protein carries a connotation of being healthy, so many assume that drinking protein shakes or using protein supplements is a good step toward better health and fitness. But is this perception of health a fact or a fallacy?
Should You Use Supplements as a Shortcut to Protein?
Protein-rich foods (think dairy products, meats, beans and eggs) often require cooking, need to be refrigerated for safety and don't always transport well as on-the-go snacks or mini meals. In contrast, supplements make it easy! They're shelf-stable, easy to transport, great-tasting (if you can find one you like) and often need nothing more than water to mix up. And as drinks, they're easy to consume anywhere.
However, regardless of your fitness, health or nutrition goals, protein supplements are far from required eating. When considering a protein supplement, it's worth noting that:
There are many foods packed with protein that you can creatively fit into your meals and snacks to meet your needs without relying on a supplement.
Real, whole foods—as opposed to protein powders, which are highly processed—are more natural to include in the human diet, so many people aiming for a more organic diet might not find supplements as appealing.
Unprocessed, protein-rich foods also contain other vital nutrients needed by the body in their natural states, such as iron, zinc, calcium and vitamin B.
The protein-rich foods you can buy at the store (meat, milk, eggs, soy products and more) are cheaper than almost any protein supplement.
Foods—as opposed to supplements and protein drinks—are regulated for safety. Some Consumer Reports testing found that many of the most popular protein supplements were contaminated with heavy metals like lead, mercury and more. That, coupled with the lack of regulations surrounding supplements, means you are putting a lot of trust into the company making the product you're ingesting.
Despite all of these factors, many people simply enjoy protein shakes. They often taste great, they add extra nutrients and filling power to many dishes (like fruit smoothies), and they can be used in creative ways to boost daily protein intake. While consuming protein supplements is seldom necessary to meet your protein needs, they can provide a nice protein boost to your meal or snack. But remember: If you're already eating enough protein, consuming extra is just an additional source of calories, so plan wisely!
With so many different types of protein powders out there, how do you pick one that's right for you? Let's explore the main options (from dairy to soy to peas) so you can make an informed choice.
Animal-Based Protein Supplements
Dairy-Based Protein Supplements
These use cow’s milk as the protein source, but you won't typically see milk listed as the main ingredient. Rather, specific protein-rich components of milk (like whey, casein or sometimes a combination of both) are extracted from cow's milk during processing and used as the main ingredients. Both whey and casein are considered high-quality protein sources; their amino acid profile meets the needs of humans, is generally easy to digest (for those who have no lactose allergy or sensitivity) and easily utilized by the body. And like milk, these protein supplements contain all the essential amino acids needed by the human body and are considered a complete protein.
There are two types of dairy (milk)-based protein supplements:
1. Whey protein is the most common protein powder, and also the most researched. It is manufactured by drying pasteurized whey—the liquid byproduct of cheese-making. It has been shown to be easily digested and absorbed, and is effective in building and maintaining muscle mass. However, studies have found that it doesn't necessarily improve the physical effects of exercise in middle-aged overweight and obese adults. You can get whey protein in an isolate or concentrate form, and the label should list which form is used. There is a difference between the two, both in protein quantity and usually in price.
Whey protein isolate (WPI) contains a higher concentration of protein: 90 percent protein or 24 grams per ounce. This form is more easily absorbed than the concentrate form. It also tends to cost more.
Whey protein concentrate (WPC) will vary in its protein content, containing as little as 20 percent and up to 89 percent protein. Read the nutrition facts label to see how much protein a particular supplement like this really contains per ounce. If possible, select "WPC 80 percent," which is more highly concentrated.
2. Casein protein is manufactured by heating milk. The milk forms clumps (curds) and the liquid whey is removed. The water is then removed from the remaining clumps, which are processed into the appropriate particle size. Casein protein typically comes in isolate form, which, like whey protein isolate, is a high concentration of protein, at about 22 grams per ounce. Although easily utilized by the body, it does take longer to digest than whey protein, resulting in a more sustained amino acid release.
A blend of whey and casein protein is also available in supplement form. Some people purchase both supplements separately and blend them together, in the theory that they'll achieve better long-term muscle recovery by getting both fast-acting whey and slower-acting casein in a single supplement. While a professional or collegiate athlete might benefit from such a tactic, the average adult probably wouldn't see a major benefit.
People with milk or lactose allergies or sensitivities should avoid whey and casein protein supplements, although some low- and no-lactose options are available.
Egg-Based Protein Supplements
Egg protein powder is made from egg whites (albumin), and therefore contains no fat or cholesterol. While this supplement is nutritionally the same as pasteurized powdered egg whites, the particle size might be altered and additives used for a better shake consistency when the powder is mixed with water. It contains about 21 grams of protein per ounce and is easily absorbed (eggs rank equal with soy, whey and casein as the highest quality protein sources), and is also a complete protein source that contains all essential amino acids.
Egg-based protein supplements would not be appropriate for people with egg allergies or those who choose to avoid egg (such as vegans).
Plant-Based Protein Supplements
Soy-Based Protein Supplements
Surprisingly, the body can absorb and utilize soy protein powder at about an equal rate to that of whey or casein. That's why, as an alternative to dairy, soy protein can be a great choice for many people. The protein in these soy-based powders is derived from soy flour, which is made of finely ground soybeans. Rather than seeing soy flour on the label as one of the main ingredients, however, you'll see soy protein isolate or soy protein concentrate. (Only the protein-rich portion of soy flour is extracted and used to make the supplement.)
Like whey supplements, soy powders are also available in isolate and concentrate form; isolate is a higher concentration of protein, with most of the soy fat and carbohydrates removed. It has about 15 grams of protein per ounce and is more expensive than soy concentrate. The concentrate form can vary greatly in its protein content per ounce (and is therefore cheaper). Read the label closely to determine the protein content.
Compared to whey, soy protein is a bit lower in protein, but it is a high-quality complete protein source, and can be an affordable option. This supplement would not be appropriate for someone with a soy allergy or anyone who chooses to avoid soy for personal or medical reasons. Research has shown that supplementing with soy protein-rich foods won't necessarily aid in weight loss.
Other Plant-Based Protein Sources
More and more plant-based protein powders are becoming available, fulfilling the needs of people who have to (or choose to) avoid dairy, eggs and soy. Because they are plant-based, they do not include all of the essential amino acids and are considered lower quality and incomplete proteins. Many brands add synthetic (non-animal-derived) forms of the missing amino acids to make their protein powders complete, but not every brand meets that criteria. Compared to the supplements discussed above, powders made from rice (or brown rice) protein, pea protein or hemp protein tend to be the most expensive.
The most common plant-based powders you might find include:
Rice protein, made from the protein component in brown rice, which contains 18 grams of protein per ounce.
Pea protein, which isolates the protein found in the legume and contains about 20 grams of protein per ounce.
Hemp protein, which is made from hemp flour (ground hemp seeds). It contains 12 grams per ounce and is often touted as also being a source of healthy fats and fiber.
For individuals who already eat a varied diet that includes other protein-rich foods, these incomplete protein powders could be used safely. For those following a strict vegan diet, remember to include a greater variety of other plant-based protein foods to ensure that you're getting all essential amino acids.
Quick Comparison of Protein Contents
This is a general chart. Always read a product's nutrition facts label to determine the exact amount of protein contained in a single serving.
Type of Protein Protein Content per Ounce Whey Protein Isolate (WPI) 24 g Whey Protein Concentrate (WPC) Can vary greatly, so read the label—look for a product with 80 percent WPC Casein Protein Isolate 22 g Egg Protein 21 g Pea Protein 20 g Rice Protein 18 g Soy Protein Isolate 15 g Soy Protein Concentrate (SPC) Can vary greatly, so read the label—look for a product with 70 percent SPC Hemp Protein 12 g
What All Protein Powders Have in Common
Once you choose the type of protein you want to use, there are a few more things to consider. Only in rare cases will you find totally pure protein powders with no other ingredients added. More often than not, you'll see a variety of added supplements, sweeteners, flavorings and additives listed in the ingredients. So beyond choosing the base (dairy, soy, egg or plant), you'll have to read and compare labels to find out what else you are ingesting when choosing a particular supplement. Here are some things to look for.
Sweeteners. Most protein powders are bland, plain or naturally have a sour taste unless combined with sweeteners. You'll often see a variety of sweeteners used in these supplements. Some might use real (caloric) sweeteners, such as sugar or fructose. But most often you'll encounter artificial sweeteners or sugar alcohols, which are considered non-caloric sweeteners. "No sugar added" or "sugar-free" claims on the labels usually mean the powder contains artificial sweeteners.
Flavorings. These days, you can find just about any flavor of protein powder, from cake batter to red velvet to blueberry muffin—as well as the traditional vanilla, chocolate and unflavored versions. Check the ingredients listed to determine where this flavor comes from. The more interesting the flavor, the more likely that you'll find artificial ingredients and food colorings. When you do choose a plain, unsweetened variety, however, you'll have many more options (beyond shakes) for using those protein powders.
Additives. For that rich, creamy shake consistency, additives are a must. Soy lecithin is used to help prevent lumping and clumping when water is added to the protein powder. Ingredients such as xanthan gum, cellulose gum, sodium alginate and carrageenan (also gums) can be added to assure that the shake is creamy, smooth, thick and viscous. These also give more volume to the shake.
Additional vitamins, mnerals or supplemental ingredients. Many protein powders come with other additives, such as vitamins, minerals, herbs, creatine, growth peptides and glutamine. While it might seem like you are getting more bang for your buck out of these enhanced protein supplements, be wary. It is easy to overdose on certain nutrients when taking supplements. Additionally, many additives are not regulated by the Food and Drug Administration, and have not been tested for safety or effectiveness. Additionally, don't believe the claims that a protein powder can produce rapid weight loss, increased muscle mass or other miraculous results. Although it is true that protein aids in satiety and muscle-building, it is not the end-all answer to weight loss or muscle recovery. You can only build muscle by exercising properly and eating properly (and that goes way beyond protein intake alone), and no single food (or shake) will result in weight loss.
Concerns and Tips for Using Protein Powders
In an ideal world, we'd get all of our nutrients from wholesome, natural and unadulterated foods. But in the modern world, that can be difficult and, in some people's eyes, boring. Protein powders can fill a need and satisfy a craving—but be careful not to allow them to make up the bulk of your diet. As much as possible, try to meet your protein needs with food. And remember: All things in moderation. For optimal health, aim for a diet that's rich in variety—and the more unprocessed, the better!
Here are some additional tips and concerns relevant to using protein powders.
Safety and effectiveness: In the United States, protein supplements are not regulated by the Food and Drug Administration and are not tested for safety and effectiveness. Be wary of any claims made by a supplement. Look for third-party verification (research studies, independent testing groups or seals, etc.) that the supplement contains the nutrients and ingredients as listed (and in the amounts indicated).
Purity: In 2010, Consumer Reports found several protein supplements to be contaminated with heavy metals—arsenic, cadmium, lead and mercury. Any processed food could have hidden contaminants, but because supplements are not regulated or tested for purity, the risk is on the consumer. These were attributed to the manufacturing process, but were present in alarming amounts for some brands.
Excess consumption: Consuming too much protein powder can bring about nausea, thirst, bloating, cramps, headache and dehydration. (Any nutrient eaten in excess can have negative health effects.) However, when used in moderation to supplement the protein you already consume from a diet of real, whole foods, the occasional serving of protein powder is perfectly fine.
Creative ideas: While a plain protein powder can be used to make a sweet-tasting shake or smoothie, it can also be added to savory dishes such as dips, soups, casseroles, meatloaf, pudding, yogurt, oatmeal, mashed potatoes, muffins and quick breads. You can find countless protein powder recipes online, so don't be afraid to dabble in creative ways to boost the protein content of your usual recipes.
Be skeptical: You might have heard personal trainers or other fitness professionals say that consuming more protein will produce better results, both in fitness levels and aesthetic appearance. However, well-meaning personal trainers often overestimate protein needs by using calculations established for professional athletes instead of using calculations for average exercisers.
Additionally, it's worth noting that some seemingly credible trainers and nutrition professionals earn additional income by selling protein supplements. It is often in their financial interest to tell you that you need more protein, or a specific supplement that they happen to sell. This is an unethical practice and a conflict of interest. Do your own research to determine whether you really need more protein, or contact a registered dietitian to help you pinpoint your protein needs. Supplement choices should be based on scientific evidence and research, not necessarily what is endorsed by someone else.
This article was written using scientific guidelines for the overweight, yet medically healthy adult. Please contact your doctor or registered dietitian to determine protein needs and type of protein supplement to use for any medical condition, such as kidney (renal) disease, Crohn’s disease, ulcerative colitis, the healing of burns, pressure ulcers, wounds, sepsis and infections, AIDS, trauma and surgical wounds.
How Much Protein Powder Should You Take Per Day
Every gym rat, athlete, or weekend warrior knows that proteins are the building blocks of muscle tissue. Which means it is a non-negotiable part of effective post workout nutrition.
If you want to build muscle, or at the very least prevent muscle loss, then you need protein. But how much protein powder do we need, from protein supplements and from food, for weight loss and muscle growth?
The short answer is: “It depends.”
It depends on your height and weight, age, sex, and of course, activity level. We all have varying protein needs, but there is a standard recommendation to use as a baseline. For healthy adults, the current protein RDA is 0.8 grams per kilogram of bodyweight (That’s 0.36 grams per pound).
For athletes and healthy individuals doing serious resistance training or endurance sports, the recommendation goes up.
The RDA for that group is 1.2-1.7 grams per kilogram of bodyweight (that’s 0.5 to 0.8 grams per lb). In an attempt to gain mass, some men will eat up 2 grams of proteinper pound of bodyweight. This is ill advised, as the human body cannot physically use that much protein—no matter how hard you’re training.
Eating excessive calories in an attempt to gain more protein will result in a “dirty bulk,” or growing muscle with excessive fat gain. Although it is not recommended for the general population, it may be appropriate for bodybuilding and strongman competitions where calorie surpluses of 1,000-2,000 kcal per day is common. For hypertrophy (muscle growth) with minimal fat gain, only a modest calorie surplus, such as 300-600 calories, is required. People looking for muscle mass should be going for a “clean bulk,” or gaining muscle with minimal fat gain.
For these examples we will use a 5 ft 10 in, 175 lb, active male with an average to athletic body mass, who does 1 hour of strength training and/or cardio five times per week.
For weight maintenance, he would need to eat 2800 calories per day.
For aggressive weight loss of 2 lbs per week, he would need to eat 2200 calories per day.
For bulking, he would need to eat 2800-3500 calories per day, depending on his goals.
What Percentage of Calories are Coming from Protein?
For maintenance, based on the “0.8 grams per lb of bodyweight for athletic types” metric, that’s 140 grams of protein daily. Protein has 4 calories per gram, so that equates to 25% of our subject’s recommended caloric intake for maintaining weight. 25% of your total calories from protein is appropriate for gaining muscle.
The minimum RDA for protein intake 10% of total calories consumed, and the maximum RDA for protein is 35% calories.
Try to stay within this range. For muscle growth, 20%-30% is ideal. So the goal is to get plenty of protein in without going over on your calorie budget. How do we add more lean sources of protein into our diet? Here are a few tips to get plenty of protein without an excessive amount of calories:
1. Choose Low-Fat Protein Sources
Peanut butter, eggs with the yolk, full fat dairy, nuts and seeds, and fatty cuts of meat such as bacon, chicken wings, marbled, and beef all have plenty of protein, but they come with a whopping amount of fat calories as well.
A gram of fat contains 9 calories, and a gram of protein contains 4 calories.
So opting for primarily lean sources of protein is a good strategy to get more protein for your caloric buck. Fat calories are easy to come by, not the best at satisfying hunger, and an excessive amount of it can sabotage your gains by causing you to go over too far over your caloric budget.
2. Take a High Quality Protein Powder
Think of your daily protein shake as a nutritional cheat code or protein insurance policy. Most protein powders will have at least 20 grams per scoop. Protein shakes are great for post workout feeding, but they’re also great way to break a fast, or stave off hunger. Protein intake increases satiation when you’re dealing with hunger.
Both whey and plant protein powders are excellent sources of complete protein.
A high quality protein power will have a complete amino acid profile. Whey, pea, brown rice, water lentil, and hemp are all acceptable complete protein sources that come in powder form. If you're on a dairy free or plant-based diet, VEG PRO is a great option to reach your daily protien needs. It is a complete, 100% dairy free, vegan plant protein that contains 20 grams of protein per serving with a variety of delicious flavors like peanut butter, hot cocoa, and cookies and cream.
3. Carbs Have Protein Too
Sometimes we think of foods like bread, pasta, rice, oats, and other grains as only providing two macronutrients—carbs and fiber. The reality is, hearty, unprocessed whole grains are excellent sources of carbohydrates, fiber, and protein.
Whole grains are actually protein-rich foods.
Opt for a hearty sprouted grain bread instead of white bread. Buy whole grain pasta. Cook with steel cut oats and brown rice. This will help boost your protein intake without going crazy on the excess fat calories in meat and dairy.
How Much Protein is Too Much?
Studies suggest that 25 grams of protein in one sitting (1.5-2 hours) is about how much the average human body can use at a time to synthesize muscle protein. Protein synthesis is maximized in young adults around this point. For larger and older people, 30-40 grams of protein may be appropriate. For this reason, small frequent meals and protein-rich foods is generally considered the best way to go if you’re trying to reach the upper protein intake threshold with a high-protein diet. 5 servings of 30 grams of protein gets your to 150 grams of daily protein, which is an appropriate amount for a healthy, average sized male.
Whey Protein or Plant Protein?
The quality of a protein can be assessed by the amino acid profile. You want to use protein supplements that are high in branch chain amino acids (BCAAs). The BCAA’s are leucine, isoleucine, and valine.
Leucine is the most important of the amino acids when it comes to muscle protein synthesis (MPS).
You can find substantial amounts of leucine in both whey, and pea protein powders, the two dominant sources of protein powders on the market. Whey, brown rice, and pea protein powders will help you achieve your gains.
It’s a myth that you can’t get protein from plants.
The best protein supplement is one that you can take regularly with little side effects such as stomach issues, and one that you enjoy the taste of and look forward to taking.
Check out this vegan bodybuilder who has never eaten meat in his life:
What is a Complete Protein?
Essential amino acids are the one that your body cannot produce, so a complete protein is one that contains all 9 of the essential amino acids.
These include:
Lysine
Valine
Leucine
Iso-leucine
Histidine
Methionine
Phenylalanine
Tryptophan
Threonine
If a protein source is lacking one of these amino acids, it is not considered a complete protein. For protein powders, it’s best to make sure yours is made from complete sources of protein like pea, whey, and brown rice. Does an amino acid profile need to come from the same ingredient source to be absorbed and utilized properly by the body? No, it does not!
Your body is smart enough to combine and use amino acids from different foods, thereby creating a complete amino acid profile!
Rice and beans is a common example. Rice is low in lysine but high in methionine. Beans are high in lysine, but low in methionine. The key is to diversify your protein portfolio and refrain from putting all of your amino acid eggs in one basket.
When to Take Protein Powder
Pre and post workout protein shakes are both considered effective times for protein supplementation.It is important to note that only a limited amount of protein can be used by the body at a time. For lean muscle growth, and smooth digestion, it is best to eat small, frequent protein rich foods, even beyond your initial post workout meal.
How to Use Protein Powder
Shakes: The most common and obvious way to take protein powder is to make a shake out of it. Most gym goers and fitness enthusiasts have more blender bottles than they need. If you have a good brand of flavored protein powder, it should taste good and blend well with just water. Plant-based alternatives such as almond milk, pea milk, and oat milk add a creamy consistency to protein shakes.
Smoothies: If you like making smoothies, a great protein powder can turn any smoothie into a tasty, gains inducing treat. Mild flavors like vanilla tend to pair well with a variety of fruits. If you hate tasting even the slightest bit of chalkiness or residual powder in your shakes, then you might want to consider smoothies.
Recipes: You can turn oatmeal and other cereals into protein rich, flavorful masterpieces with this kitchen hack. Try adding ½ serving of protein powder to every serving of oats. If you’re doing overnight oats, just pour a protein shake over the oats and let it sit in the fridge over night.
Who Shouldn’t Take Protein Powder?
High protein consumption is generally regarded as safe, except for populations with kidney disorders and diseases. People with kidney issues should be especially cautious before taking a protein powder.
Those with food allergies and sensitivities should also be cautious when deciding on a protein powder.
If you have a lactose intolerance, either a plant protein or a whey isolate, will do. Whey concentrations contain casein, a slow digesting, yet effective milk protein. Casein protein is not tolerated by everyone, therefore, whey isolates are becoming common.
Don’t Forget the Carbs
It’s clear that protein is important for muscle growth, but it isn’t the only thing. Carbohydrates are important for muscle growth because they are “protein sparing,” meaning that your body will choose carbohydrates as energy before breaking down proteins and thus, muscle tissue. Your muscles also hold a certain amount of glycogen, or, what carbs turn into in your body.
If you eat carbs, you will be able to do more with a lower daily protein intake.
Low carb and ketogenic diets are not the optimal macronutrient distributions for muscle growth.
Carbohydrates also help fuel your workout. Your muscles can’t perform their best without them, which is why HYPERADE is a great choice to fuel your intense training sessions. HYPERADE is a fast-digesting carb, electrolyte and liquid amino replacement for advanced glycogen support designed to replace delpeted muscle glycoge stores lost during grueling training sessions.
Protein Powders are a Tool for Success
Protein powders are a valuable tool in your arsenal. As the most satiating macronutrient, protein plays a key role in helping us feel full. Replacing simple carbs or high fat snacks with high protein alternatives can be a great strategy for curbing your appetite.
While it’s not recommended to consume excessive amounts of protein shakes, raw eggs and meat, it can be helpful to have up to 2 servings a of protein powder a day.
For hypertrophy and “clean bulking,” a slight calorie surplus with a substantial amount of protein, 0.8 grams per kg of bodyweight, is appropriate. Protein supplements are a covenient way to sneak larger amounts of protein into your diet without having to consume excessive amounts of meat.
For those who are on calorie controlled diets, the caloric efficiency of this protein source is unbeaten and the metabolic advantages of regular protein powder supplementation should be enough to make protein powder a staple in your pantry.
