Protein powders have become a staple in many health and fitness enthusiasts' diets. They offer a convenient way to boost protein intake, especially for those struggling to consume enough through whole foods alone. But with countless options available, it can be overwhelming to choose the right one. Let's break down the basics.
Why Protein Powder?
Protein is an essential macronutrient crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function. While whole foods like meat, fish, eggs, beans, and lentils are primary protein sources, protein powders can supplement your intake. The recommended daily intake of protein for people aged 19 years and over is around 46 g for women and 56 g for men ( around 0.8 grams per kilogram). While this the general recommendations for the population, in each individual case protein intake is calculated in relation to body weight, age and activity levels.
While many of us could get our recommended protein intake from food alone, having a quick and easy way to boost our protein intake can lead to positive results. According to a recent study on the effects of protein supplementation on resistance training “Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET (Resistance Exercise Training) in healthy adults.” Aside from the positive benefits of eating sufficient protein, there are negative effects when we do not meet our daily requirements. “Long-term studies have shown that failure to meet protein requirements can negatively impact nitrogen balance, muscle mass, immunity, and functional capacity,” says Antonio, J et al in the Journal of the International Society of Sports Nutrition.
In addition to its muscle-supporting role, having a higher protein diet could help manage weight, metabolism and hunger. Protein allows us to feel fuller for longer, it does this through the suppression of the hunger hormone ghrelin. By promoting feelings of fullness, protein helps curb appetite and reduce overall calorie intake. Simultaneously, it safeguards muscle mass, which is crucial for a healthy metabolism. Muscle tissue burns more calories at rest than fat, so preserving or enhancing it supports weight loss efforts.
This is confirmed by a study published in the National Library of Medicine, “Subjects taking Prolibra [a whey protein supplement] lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage.” While another study sums the concept up well, we saw a “Significant reduction in BMI, waist circumference, % body fat and increased % skeletal muscle mass in the treatment group was observed as compared to the placebo group.”
Moreover, protein's higher thermic effect of food means your body expends more energy digesting and metabolising it compared to other macronutrients. This subtle boost in calorie expenditure can contribute to weight management goals.
Here are some reasons to consider protein powder:
Convenience:
A quick and easy way to increase protein intake.
Muscle growth and repair:
Protein is essential for building muscle and repairing tissue.
Weight management: Protein can help control appetite and boost metabolism.
Recovery:
Aids in post-workout recovery.
Nutrient boost:
Some protein powders offer additional vitamins, minerals, and antioxidants.
Whey vs. Plant-Based Protein
Two primary categories dominate the protein powder market:
Whey protein: Whey is a complete protein, derived from milk containing all nine essential amino acids. It's rapidly absorbed by the body and often preferred by athletes for muscle building and recovery. Whey comes in different forms: concentrate, isolate, and hydrolysate, with varying protein content and lactose levels.
Plant-based protein: Sourced from plants like pea, soy, brown rice, and hemp, plant-based proteins are suitable for vegetarians, vegans, and those with lactose intolerance. While they might not be complete proteins individually, combining different plant-based sources can provide all essential amino acids. Pea protein is high in branched-chain amino acids, while brown rice protein is hypoallergenic. Plant-based proteins, generally have more fibre and less fat than animal-based protein powders. You can also rest assured that “with careful nutritional planning, plant-based protein sources can trigger favourable training outcomes,” according to a research paper in the Journal of the International Society of Sports Nutrition.
While whey protein often takes the spotlight, other protein sources also offer distinct benefits.
Casein, another milk-derived protein, digests more slowly than whey, providing a sustained release of amino acids. This makes it a popular choice for nighttime consumption to support muscle recovery and growth during sleep.
Collagen, derived from animal sources, has gained traction for its potential role in skin, hair, and nail health. It's rich in specific amino acids that contribute to these tissues' structure.
Egg protein, extracted from egg whites, is a complete protein option for those with dairy or soy sensitivities. It offers a high biological value and is easily digestible.
Hidden Nasties: What to Look For
While protein powders offer convenience, it's crucial to read labels carefully, because protein powders are considered supplements they are not governed by any authority such as the FDA. This means that many companies can include questionable ingredients in their products, some protein powders contain additives that can negate health benefits.
This is reiterated by a quote from a study on protein supplements, “When it comes to protein and amino acid supplements, these other components present in these products may induce adverse effects during long-term consumption.”
Artificial sweeteners: Can disrupt gut health and have potential negative side effects.
Added sugars: Contribute to weight gain, hormone imbalances and other health issues.
Artificial flavours and colours: Unnecessary additives impacting overall health.
Fillers: Reduce product quality and nutritional value.
The protein supplement-treated group reported better quality of life, improvement in general health and well-being, and improved energy levels throughout the day. - P. Ambulkar et al., Efficacy and safety assessment of protein supplement
Choosing the Right Protein Powder
Selecting the optimal protein powder requires consideration of several factors:
Essential Amino Acid Profile
A complete protein contains all nine essential amino acids your body cannot produce. Ensure your chosen powder provides a balanced amino acid profile to support muscle growth and repair.
Ingredients and Additives
Prioritise minimal processing and avoid artificial sweeteners, flavours, colourants, and fillers. Look for protein powders with clean ingredient lists.
Allergies and Sensitivities
If you have allergies or intolerances, carefully read the label and choose a protein powder accordingly. Common allergens include dairy, soy, gluten, and egg.
Digestibility
Some individuals experience digestive discomfort with certain protein powders. Factors like lactose intolerance or irritable bowel syndrome may influence your choice.
Certifications
Look for certifications like organic, non-GMO, or third-party tested to ensure product quality and safety.
Remember, the best protein powder is the one you'll consistently use. Experiment with different options to find what suits your taste and lifestyle.
NOTE: Protein powders are a supplement, not a meal replacement. Prioritise whole food sources. Consult a healthcare professional for personalised advice, especially if you have underlying health conditions.
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