Let’s Talk Protein Powder

Do I need to use a protein powder? 

I’ll cut to the chase.
The short answer? No.
If you are meeting your daily protein requirements from food alone (which is the best-case scenario), then a protein supplement is unnecessary.

However, there can be multiple reasons why a protein powder supplement is a helpful addition to a healthy diet.
These reasons can include, but not limited to: 

·      You struggle to meet daily protein requirements through food alone.

·      You are training and require above maintenance amounts (which can be challenging through diet alone).

·      You are currently unwell and unable to consume normal meals/meet daily protein requirements.

·      You are replenishing a deficiency.

·      You have a smoothie for breakfast and require a protein source.

·      Your diet is currently highly restricted.

·      You are time poor and/or tend to skip meals.

·      You are transitioning to a plant-based diet.

·      Your food availability/options are limited.

Supplements, like protein powder, can play a valuable role, however, as popularity and interest increased, availability and options did too, and it is here where we begin to see shifts in quality and health standards.

What do I look for in a protein powder?

The ingredients list:
This is the first thing I look at. The ingredients list should be short and simple. Protein, possibly a flavour (vanilla, cacao etc.) and maybe some stevia.
That’s it.
You can get protein powders which also have added benefits like mushroom blends, probiotic and prebiotic blends etc. which I am not against, however, the longer the ingredients list, the less actual protein you are getting, so be mindful of this.

You should be able to understand what every ingredient is on the list. If it sounds like a science experiment, put it back.
A high-quality protein powder ingredients label shouldn’t be a paragraph long with words you can’t pronounce and ingredients you couldn’t buy in a supermarket or health food store.

Complete amino acid profile:
There are 20 amino acids that make up the proteins found in the human body, 11 of these amino acids the body can make on its own and 9 the body cannot, meaning we must consume them through diet.
A protein powder needs to contain all 9 essential amino acids to be considered a ‘complete’ protein source.  
Whey proteins naturally contains all essential amino acids, however, plant-based proteins don’t always. It is important when shopping for a plant-based protein, that the label states it contains a complete profile to ensure all essential amino acids are included.
Having an incomplete amino acid profile isn’t necessarily an issue in a protein powder, it just requires you (especially if you eat a full plant-based diet), to consume complete protein sources throughout the day to ensure you are meeting your full nutritional requirements.

Amount of protein per serving:
Protein powders typically should have around 20-30g protein per serving.

 What type or protein powder should I take?
There are so many powders on the market now—here is a run-down on the most common:

Whey—
Whey protein is derived from milk. It is the liquid that separates from the curds when making cheese that is high in protein and contains lactose.
For this reason, people with lactose intolerance or any dairy sensitivity may not tolerate a whey protein.

Whey Isolate:
Whey isolate has the least amount of lactose in it out of other whey variations, yet it does still contain it. It offers a quick release, beneficial for muscle fuel and recovery and an ideal blend for weight loss due to its higher protein contents, compared to carbohydrates and fats.

Whey Concentrate:
Whey concentrate has a lower amount of protein compared to isolate, yet a higher quantity of fats and carbohydrates due to the filtering process. This offers a slower release time in the body and is typically suitable for meal replacements, supporting satiety and as a method for potential weight gain.
Whey concentrate can contain anywhere from 30-80% pure protein, so in order to purchase the best value for your money, you need to ensure it is around 80% protein.
Concentrate contains the same number of amino acids compared to an isolate.

Whey Casein:
Casein is another protein found in milk yet is digested and absorbed much more slowly.
When casein hits your stomach and combines with stomach acid, it forms a gel-like consistency which results in slowed stomach emptying and thus a delayed absorption of amino acids into the bloodstream, typically around 5-7 hours.
For this very reason, some people like to use casein at night-time, before bed, so that you’re receiving a “trickle” of amino acids during a usual time of fast.
This is usually handy for someone who wakes in the middle of the night due to hunger or is struggling to meet protein requirements daily due to increased training.
People with sensitive digestion typically struggle with casein.

Plant Protein—
Plant proteins offer a wonderful alternative to whey proteins to support those who can’t digest lactose effectively or choose to consume a more plant-based diet.
Plant-based proteins are derived from various plants, most commonly pea, brown rice, soy and hemp or a blend of multiple.
Plant-based proteins typically contain similar amounts of protein compared to animal-based, however, it is important you ensure the label states it includes all of the essential amino acids. You will find most good brands do.

Pea Protein:
Pea protein is made from yellow split peas which is a higher fibre legume. They start by grinding the peas into a powder, then removing the starch and fibre which leaves a highly concentrated pea protein isolate.
This protein variation is hypoallergenic which is a great option for those that are sensitive or allergic to gluten, dairy or soy.
Studies have also shown it may be beneficial is supporting heart health, kidney function, increase muscle thickness after resistance training, balance blood sugar levels, enhance physical performance and supply a good source of iron.
It contains all essential amino acids and is relatively high in branch chain amino acids (BCAAs).

Hemp Protein:
Hemp protein is growing in popularity, offering another plant-protein option for dairy-free individuals.
Hemp is rich in omega-3 fatty acids and several essential amino acids, meaning, this is a protein source that requires blending to become complete.

Brown Rice Protein:
Brown rice protein contains all essential amino acids; however, it isn’t considered complete due to the low levels of lysine. Therefore, this blend, like hemp, requires blending in order to become complete.

What are some protein powder brands I would recommend?

Whey—

·      Bulk Nutrients (whey or concentrate)

·      Eagle Nutrition (whey or concentrate)

·      Keep It Cleaner

·      Happy Way

Plant-based—

·      Raw

·      Prana On

·      Botanika Blends

·      Nutra Organics

·      Veego

·      Evolution Botanicals (my current favourite)