In the pursuit of optimal health (and fitness), protein powders have become a staple supplement for many and thus big business in the health and wellbeing space. With such variety, it has made selecting a high quality one incredibly challenging for the untrained eye. This guide simplifies the process, providing you with essential criteria and insights needed to find a protein powder that will heal, and not harm your health.
*Scroll to the end, to find tips for those who struggle with digestive issues when having protein powders.
Why Use A Protein Powder?
For a quick, pre or post-workout fuel option. An easy to digest protein source aids in muscle growth, enhances recovery, and prevents muscle breakdown.
To increase daily protein intake. Helpful for someone who doesn't get enough protein through whole foods. Whether they're not great ar meal planning, whether they struggle to digest animal proteins, have a low appetite or prefer easy options.
Someone with increased needs. Such as a body builder, athlete or someone who is unwell.
For vegan or vegetarian individuals. This can help if they feel limited by their wholefood protein options or if they're seeking a protein source that isn't high in carbohydrates, like many vegetarian sources are.
For convenience. People with busy lifestyles who value the ease of a shake or smoothie.
Are All Protein Powders Created Equally?
Hell, no.
Here is what tends to differentiate them that we can look out for.
The type/s of protein used (whey or plant-based)
The types of flavours and sweeteners used (artificial vs natural)
Additional ingredients used to enhance the product’s benefits
The Type/s of Protein Used
Protein powders generally fall into two main categories: whey-based and plant-based.
Whey Protein: Derived from milk, whey protein is a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair and growth. For the highest quality, look for grass-fed organic whey protein. Grass-fed cows produce milk that is richer in omega-3 fatty acids and contains no antibiotics or growth hormones. Organic certification ensures that the whey is free from synthetic pesticides and fertilizers.
If you have issues digesting dairy, a whey protein isolate (WPI) is your best bet over a whey protein concentrate (WPC) as it contains only small amounts of lactose; the sugar in whey that most dairy-intolerant individuals have an issue with.
Plant-Based Protein: Ideal for vegetarians, vegans, or those very sensitive to dairy, plant-based proteins are derived from sources like peas, hemp, and rice. These proteins are hypoallergenic and easily digestible. Avoid ALL soy-based proteins due to their potential to disrupt hormone levels and their common association with GMO crops. Instead, opt for a blend of rice, hemp, and pea proteins, which together provide a complete amino acid profile.
Rice proteins are hypo-allergenic, gluten-free and have a neutral taste. Pea proteins have no saturated fat or cholesterol, are hypo-allergenic and high in amino-acids lysine, arginine and glutamine. Some people do find pea difficult to digest. I recommend drinking very slowly. A protein powder with digestive enzymes can help with this.
Be wary of meal replacement protein powders. They're known for having a long list of poorly absorbed synthetic nutrients to fortify their products. This alone can cause digestive disturbance.
Flavours & Sweeteners
The flavours and sweeteners used in protein powders can greatly affect both their quality and taste.
Look For Natural Flavours and Sweeteners.
Only choose unflavored protein powders OR those flavoured with natural ingredients like vanilla bean or cacao. These provide a rich, authentic taste without the need for artificial additives. Sweeteners like stevia or monk fruit extract are preferable as they are natural, and don't impact insulin (contribute to spikes in blood sugar levels).
AVOID Artificial Sweeteners, Anti-Caking Agents, Additives & Preservatives.
Steer clear of protein powders that contain artificial sweeteners such as aspartame, sucralose, or acesulfame potassium. These can cause digestive issues and have been linked to various health concerns. Additionally, avoid artificial flavours and colours, which offer no nutritional value and may pose health risks.
Always choose products free from anti-caking agents, additives, and preservatives. These substances, like silicon dioxide or carrageenan, are often added to improve texture or shelf life but offer no health benefits and can sometimes cause adverse reactions, particularly in the gut.
Additional Ingredients
Some protein powders include beneficial extras such as digestive enzymes to aid protein absorption, or probiotics to support gut health. These can enhance the overall benefit of the protein powder without introducing unwanted chemicals.
Remember to always read the label. The general rule is that the simpler it is, the more likely it's a good choice. Whether you opt for grass-fed organic whey or a plant-based blend, choosing a product free from additives and artificial sweeteners should be a winner!
* Final Tips For Those With Digestive Issues *
Avoid frozen fruit, frozen vege or ice with your protein smoothie.
Use room temperature ingredients only.
Drink your shake extra slowly.
Add in warming ingredients like cinnamon, ginger or turmeric powder.
Rather than adding protein powder to a smoothie, try including it with your morning porridge or a warm chia pudding.
If you're after more advice for better nutrition or digestive health, take our free online assessment.
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