I am a big fan of Protein Supplements and making sure you get your daily requirements! But many people ask me - what one should I use ? How do you know which one is best. While there is no easy answer, sometimes it comes down to personal preference, lifestyle choices (gluten free/vegan etc.), and sometimes taste!
Flip through any exercise magazine and, judging by all the attention protein supplements get, it appears protein and fitness somehow go hand-in-hand. And it is true: Protein can help promote a healthy weight and can help muscles recover after a good workout. But what exactly is protein, and when it comes to supplements, which type of protein is best? Read on to learn about the different sources of protein powder and which ones stand apart from the rest.
Protein 101 — The Need-to-Know
Protein is a macronutrient found in many foods such as meats, dairy products, nuts, and beans, to name a few. It’s comprised of amino acids, the building blocks of lean body tissue that promote healthy skin, hair, bones, fingernails, as well as (drum roll, please) muscles.
While many experts suggest getting the bulk of our proteinom whole food sources, protein supplements can make it easier to get those aminos on-the-go. But not all protein supplements are created equal. Before dissecting the pros and cons of different protein sources it’s important to understand two ways protein supplements are often classified:
- Protein Concentrate vs. Isolate: Protein is derived from various food sources and is “concentrated” by removing the non-protein parts. The result: a powder that’s 70-85 percent pure protein (with the remain 15-30 percent consisting mostly of carbohydrates and fat). Taking the concentration process a step further, “isolation” removes a much higher percentage of non-protein content. The additional processing yields a premium protein that is up to 95 percent pure.
- Complete vs. Incomplete Protein: Amino acids that cannot be produced by the body are known as essential amino acids. “Complete proteins” contain all 10 essential amino acids, whereas “incomplete proteins” contain some, but not all, of the essential amino acids.
OK, now we are ready to dive into the fun stuff. Here is a detailed look at the most common protein powder supplements on the market, and what their pros and cons mean for you.
What’s Up With Supps? — Protein Comparison
Whey Protein
The most popular protein supplement on the market today, whey is a by-product in the process of turning milk into cheese (seriously, who knew it happened
like this?).
Pros: Whey protein has been shown to promote lean muscle growth and fat loss, as well as support cardiovascular health and a healthy metabolism
]. Whey is also
quickly absorbed by the body, making it useful for post-workout recovery. Bonus: This inexpensive source of
complete protein comes in a variety of flavors ranging from tried-and-true vanilla to decadent
chocolate-mint ice cream.
Cons: The sugar found in milk (aka;
lactose) is a common allergen that can make whey
indigestible for some. And while those tasty flavors make whey a yummy choice, they often (depending on the brand) come with a host of less-than-desirable
artificial sweeteners and chemicals.
Casein Protein
Got milk? Well here’s another protein powder that comes straight from the udder (
figuratively speaking of course!). Casein is produced using a separation process applied to liquid milk that can concentrate or isolate the milk protein from the carbs and fats.
Pros: Casein protein powder offers similar benefits to
whey protein, but with a different release process. Because casein digests over a long period of time, research has found it’s an optimal protein choice
before bed. (Yum — bedtime protein shake!) I sometimes have a casein shake before bed if I have had a particularly tough workout so I don't wake up at 3 a.m. hungry!
Cons: Casein is a by-product of milk, making it allergenic to some, much like whey. Also, it’s not ideal as a
post-workout supplement because it’s absorbed so slowly. After exercise the body craves nutrients to replenish and rebuild — which is
best left to whey or a combination of the two. Casein also more expensive than whey, and often contains many artificial ingredients to help make it more palatable.
Egg Protein
Egg protein comes from, well, eggs! It is a
complete protein made by separating out the yolks and dehydrating the
egg whites.
Pros: Aside from just protein, egg protein powders are rich in
vitamins and minerals that can contribute to a healthy diet.
Adding Liquid Egg Whites to smoothies is a great way to get that extra protein you need !
Cons: Allergies to eggs are common, similar to milk allergies, especially in children and young adults
[]. Egg protein is also one of the most expensive protein supplements available, which is likely why Rocky Balboa did it
this way.
Soy Protein
Soy beans are one of the few
plant protein sources that offer all of the essential amino acids. The protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour (which also makes for
delicious pancakes!).
Pros: Protein from the soy bean may help improve the body’s
immune function and promote bone health
[]. Soy may also help prevent cardiovascular disease and reduce the risk of certain cancers.
Cons: In recent years, soy has come under heavy scrutiny because it is often
genetically modified to produce greater crop yields. Some research has also singled out soy due to its effects on
hormone levels. Many foods are already full of soy due to its extremely low-cost protein. This has led some to question whether adding even more
dietary soy (via protein supplements) is a wise choice.
As well...be careful buying the Soy Milk sold in 2L containers - it CAN contain very high Sugar content !!! Read your labels !!
Rice Protein
News flash: There is
protein in rice! Although often thought of as a carbohydrate only, brown rice is becoming a standard source for vegetarian protein powder.
Pros: Protein aside, brown rice protein is considered a good
source of complex carbohydrates, vitamin B, and fiber. It’s also
hypoallergenic, meaning it’s easily digestible and therefore almost entirely used by the body, not relieved as waste.
Cons: Unlike soy, rice protein is a plant-based option that’s deficient in
some amino acids and therefore should not comprise the main source of dietary protein.
Hemp Protein
Hemp protein is derived from the seeds of the cannabis plant that’s gained
popularity in recent years. (And yes, we are talking strictly about hemp as a food source here!)
Pros: Often referred to as a “
superfood” due to its mix of
essential fatty acids, hemp has been shown to improve metabolism, brain function, and circulation, and can help treat a host of
medical conditions. Hemp also includes all 21 amino acids (making it a complete protein). The vegan-friendly supplement is also extremely hypoallergenic, high in fiber (read: excellent for digestion and filling), which makes it an excellent
weight-loss food.
Cons: Since hemp is
only harvested in mass quantities in
select countries due to its association with cannabis, it is often the most expensive protein powder available.
Pea Protein
Thought you’ve seen them all? Pea protein comes from the yellow split pea, making it a popular choice for vegetarians and vegans alike. Interestingly enough - I have tasted a new 'nut-free' Peanut Butter made from Brown Peas !!! It tasted great !!
Pros: As with most plant-based proteins, pea protein is hypoallergenic. It boasts a
98 percent digestion rate, meaning the body is able to process the vast majority of each serving. It is another highly
satiating protein, which may help promote
weight loss []. And with few additives or artificial ingredients, this one appeals to those looking for protein sources closest to the whole-food source. Don’t like peas? Don’t worry, the protein version doesn’t
taste like mush!
Cons: Isolated pea protein is often considered complete because it can contain the spectrum of essential amino acids. Even still, it remains deficient in
certain amino acids and should not be used as a primary source of dietary protein.
Weight Gainer
Looking to
bulk up? Weight gainer combines protein, often whey, with a mix of high-carbohydrate ingredients that makes it much more calorie-dense than typical protein powders. It is often used by bodybuilders who are looking to pack on the pounds, or by serious athletes who have difficulty consuming enough calories to offset the large amount they burn through intense training.
Pros: Jam-packed with calories, weight gainers allow people to consume
more calories than they could through food alone. They also help keep the grocery bill in check by delivering calories at a (slightly more) economical price.
Cons: Unsurprisingly,
weight gainers often contain many
additives, artificial sweeteners, and
fillersso that they can pack the calorie and protein punch their users are looking for. It’s also worth mentioning that the huge calorie count in these products doesn’t necessarily translate to more muscle. In fact, all those extra calories will be
stored as fat if not needed for recovery after intense exercise. I would NOT recommend unless you are a serious Body Builder.
To the Protein Aisle! — The Takeaway
When it comes to protein powders there really is something for everyone. Just keep in mind that when it comes to buying protein, as in life, “You get what you pay for.” Low-cost proteins often use inexpensive protein blends that may not be very digestible by the body.
It is also worth noting that the amount of protein required by the body depends on a person’s activity level, physical size, and gender. Testing various sources and quantities of protein can help determine a mix that works best. And just because it’s easy to chug a shake after a workout doesn’t mean protein powders should replace whole foods entirely. Protein powders are supplements, best used to supplement a healthy diet of nutritious whole foods.
"Peace, Love and Fitness"
