By Melissa Schuster MS RDN CDN IFNCP, owner of Schuster Nutrition, PLLC
As a registered dietitian working with busy professionals, I often get asked about protein powders – what are the differences, when to use them, and how to choose the right one. There are so many brands on the market that it can feel overwhelming, so I’d love to dive into my favorite tips for selecting the right protein powder to fit your needs.
What is Protein Powder?
Protein powder is made by isolating protein from whey, peas, rice or hemp, and turning it into a powder that can be mixed into foods like smoothies, baked goods, oatmeal or yogurt.
Protein is an essential macronutrient needed for muscle repair, hormone regulation, enzyme production and immune function. It also plays an important role in weight management, helping to keep you full and balance blood sugar. While I recommend approaching protein using food first (such as meat, fish, dairy, legumes and nuts), protein powders can be helpful in meeting protein needs and for convenience.
Types of Protein Powder
Protein powders are made from either milk or plants, and your body may respond differently depending on the type.
- Whey Protein
Whey protein comes from milk and contains all nine essential amino acids, making it a complete protein source. Whey is quickly digested and absorbed, so it’s often the first choice for post-workout recovery. It’s also highly bioavailable, which means your body can use it efficiently for muscle repair and growth.
However, since whey comes from milk, it may not be appropriate if you are sensitive to dairy. In that case, a whey protein isolate, which contains minimal lactose, may be a better option.
- Plant-Based Proteins
Plant-based proteins are usually made from peas, rice, hemp, soy, or a combination of plant sources. Unlike whey protein, some plant-based proteins may not be complete proteins as they can lack one of more of the essential amino acids. They also may be more difficult to digest, so it’s important to try different options to see what works best for you.
Some of the more common plant-based protein sources include:
- Pea Protein: High in protein and generally well-tolerated; this is great option if you have a soy or gluten sensitivity
- Hemp Protein: Contains a good balance of omega-3 fatty acids, but can have a grittier texture
- Brown Rice Protein: A hypoallergenic option, but can be lower in essential amino acids like lysine
- Collagen Protein
Collagen comes from animal skin, bones, and connective tissues. Collagen is missing an essential amino acid, tryptophan, and is therefore not used for building muscle. However, it’s highly digestible and easily absorbed, so many choose to use it for skin, joint, and gut health benefits.
Why Use Protein Powder?
You might want to use protein powder to help build muscle mass, recover after workouts, meet daily protein needs, or promote weight loss. If you’re doing regular strength training or endurance exercise, you may need extra protein to support muscle recovery and gain lean muscle mass. Eating protein right after a workout can help minimize muscle breakdown – this can be through a protein powder or through whole food.
Protein powder is also convenient. It is a fast, portable way to increase protein intake. If you are working towards increasing your protein intake and are short on time, protein powder is a good option for meeting your protein goals.
I encourage you to speak with your healthcare provider or registered dietitian to determine your exact protein needs, and whether a protein supplement is needed given your specific health goals and current diet.
How to Choose the Right Protein Powder
- No (or Minimal) Added Sugars or Artificial Sweeteners
I recommend choosing a protein powder that is either unsweetened or sweetened with natural alternatives like stevia or monk fruit, which are less likely to cause digestive issues.
- Easy to Digest
Protein powders can sometimes be hard on the digestive system. Whey protein isolate (which has less lactose) or plant-based protein powders that contain digestive enzymes or probiotics can help aid with digestion.
3. “Clean” Ingredients
Choose a powder with high-quality ingredients, and one that doesn’t contain unnecessary fillers, preservatives, or artificial colors.
- Consider Your Flavor Preferences
While I encourage you to choose a flavor that will be enjoyable to you, keep in mind that an unsweetened powder will have fewer additives, and you can always mix it into something flavorful like a smoothie.
Some brands I like, with no affiliation or sponsorship, and in no particular order:
- Whey: Naked Whey, Natural Force, Thorne Whey Protein Isolate
- Plant-based: Norcal Organic, Now Sports Pea Protein, Truvani, Ora Organic, Nutiva
- Collagen: Vital Proteins, Further Food, Primal Kitchen
Conclusion
While protein powder can be a convenient and effective way to increase your protein intake, it’s important to choose one in line with your personal health goals and nutrition needs. Remember, protein powder should supplement—not replace—a well-rounded diet. If you’re unsure which protein powder is right for you, consult with your healthcare provider or dietitian.
If you’re seeking even more personalized nutrition coaching, such as how much protein you need, which supplements to use, and how to incorporate these tips into your lifestyle, schedule a free consult call with Melissa Schuster, RDN and learn more about the 6-Week 1:1 Concierge Nutrition Bootcamp Program.
DISCLAIMER: The information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.
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