The 411 on Protein Powders
Protein, Protein, the Magical Fru…THING everyone should be getting lots and lots of every day (:
Protein helps us build muscle, carry a good body composition, keeps us feeling satiated and full between meals, and is SO important for our health and overall wellbeing. Getting enough protein per can also help us more easily manage our weight, recover faster from injuries, and support a healthy immune system.
In an ideal world, we’d get most of our daily protein from meat, plants, and/or other real whole food sources.
But supplements like protein shakes and protein bars are also a great way to bridge the gap if we’re finding ourselves falling short (or maybe we’re traveling, life is busy, we’re limited on time to cook, etc).
The downside is that the supplement industry can be the Wild Wild Wild, and scouring nutrition labels or spending more money on something doesn’t necessarily guarantee a better or superior product.
This goal of this guide is to help you understand all the different options available so you can be better armed to decide what (if any) to include in your routine. Keep reading!
Why You Might Want a Protein Powder
Current research still supports that active individuals looking to gain muscle should aim for something like ~0.7-1.0 grams of protein per pound of bodyweight.
This means a 150 lb person would aim for 105-150 grams protein per day.
If trying to eat that solely in meat, that might mean eating upwards of 20-30 oz of meat in a day! When you look it that way, protein shakes (or bars) suddenly start sounding a little more appealing – am I right?
Consider something like a 80-90% approach where the majority of your protein intake is coming from things like meat, fish, dairy, eggs, or plant-based proteins like tofu, beans, lentils, etc.
And the remaining 10-20% could come from whey protein, casein protein, pea protein, protein bars, etc.
Types of Protein Powders
Whey Protein
Whey protein is derived from cow’s milk and is the most common type of protein powder you’ll probably see when looking at different protein shakes on the market.
It’s a great source of protein because it’s quickly and easily absorbed in the body, and has a great amino acid profile (it includes all 9 essential amino acids). Whey protein is also a great option if you’re interested in building muscle because it’s high in leucine.
If you’re going to buy whey protein, we’d suggest buying a whey protein isolate. When looking at the nutrition label, you’ll see it’s mostly protein, without tons of added carbohydrates or added fats.
Whey Protein will work well in post-workout shakes, hot coffee, smoothies, you can add it to things like oatmeal, or even include it when baking things like cookies to get a little more protein.
Casein Protein
Casein is also derived from cow’s milk, but is slower-digesting compared to whey protein. Casein protein is not necessarily better or worse than whey, they just kinda serve different purposes and there are some trade-offs.
Whey is a great choice post-workout because it absorbs quickly in the body. While casein might be better when used as a mid-morning or mid-evening snack, a meal replacement, or as a protein boost before bed since it’s slower digesting.
Also worth mentioning that casein doesn’t always dissolve well in cold liquids, so it may do better in stuff like hot cocoa or coffee. It can also be a great option when baking!
Pea Protein
Pea protein is derived from… you guessed it, peas.
There’s a lot of people who can’t or don’t tolerate dairy well, so pea protein can be a solid swap for those who need it.
Like whey protein, pea protein has a complete amino acid profile, which is great (though it does have a slightly lower leucine content). Compared to other plant-based alternatives, pea protein for sure has the best amino acid profile however.
Do keep in mind the pea protein is often high in iron and fiber, so pea protein powders may have more carbs than other protein powder options out there.
I will note that pea protein can have a bit of a strong / district flavor. So you may need to get creative with “hiding” the flavor or shop around if buying protein bars (it’s usually a 50/50 shot and they’re either ok or taste like garbage).
Like whey protein, you can use pea protein powder for a post-workout shake, add it to a smoothie, or use it in baking.
Egg White Protein
Egg protein is another solid alternative to whey protein. It does however contain less leucine (aka has less muscle-building efficiency) compared to other options out there.
Egg protein can a great option for anyone with allergies or food sensitivities. Plus, it’s usually a little faster digesting than plant-based alternatives because it doesn’t contain the additional fiber. If possible, try to find one with as a little to no extra additives if possible.
Like pea protein, you may need to get creative on hiding or masking the flavor. Egg white protein also works great in baking!
Collagen Protein
The great debate you’ve been waiting for – is collagen protein actually a complete protein? Should you count it in your protein intake for the day? Yes and Yes. Here’s why.
Collagen plays an important role in the structure, support, and strength of your skin, muscles, bones, and connective tissues. However, it has an incomplete amino acid profile (8 of 9 essential amino acids), which is why it’s so controversial in the fitness industry.
At the end of the day, it’s likely a helpful supplement for your body. It’s just not enough when we’re talking about building and supporting lean muscle mass.
Remember when we said that protein supplements are great when we’re only including them for about 20% of our total intake for the day? It’s because we need to ensure we’re getting all the essential amino acids. Just because collagen doesn’t have everything doesn’t mean we can’t use it. It just means we have to eat lots of protein too!
There are actually many types of collagen. We suggest taking peptides as well as Type II collagen for joint support. You can take the peptides in the form of a powder and the Type II in pill form. You can also search for more natural forms of collagen. This would include bone broth, fish with the skin still on, and chicken (you want to be eating from the whole chicken).
While collagen definitely isn’t essential for muscle growth, it may support your skin, hair, tendons, joints, and bones.
We personally don’t recommend this supplement much just because there’s so many other better ways to get the job done when it comes to protein supplementation (and collagen can be $$$), but your mileage may vary (:
Protein Bars
If you’re not into drinking your added protein, you can always add a protein bar into the mix.
Bars can serve as a great snack or even a meal replacement depending on the brand you choose. Protein bars are also a great convenience option when you’re on the go, traveling, or short on time.
Whether you can tolerate dairy or not, thankfully the protein bar market is pretty saturated, so it shouldn’t be a problem to find something that tastes good, fits your needs, and doesn’t cause GI distress.
When you’re shopping for protein bars, do keep an eye on nutrition labels and ingredients. You’ll find bars in the protein aisle that will have measly protein amounts like 5-8 grams, or egregious amounts of carbs, fats, and/or calories.
So shop labels carefully, and also keep tabs on how much artificial ingredients and “stuff” are listed in the nutrition facts. Having an ingredient list that’s on the shorter side that’s made up of mostly “real whole foods” will likely digest better and potentially cause less tummy issues, but your mileage may vary.
Do keep an eye on fiber, as sometimes protein bars can be crazy high and you’ll see something like 14-15 grams of fiber in a bar. If you get digestive issues after eating, check and see if it had sugar alcohols (erythritol, maltitol, sorbitol), artificial sugars, or added fiber (like inulin, chicory root).
Note: it might be best to limit to just 1 protein bar per day.
Summary
- Protein shakes and bars can be a great way to supplement your protein intake and help you reach your daily protein goals
- Whey protein is the most common on the market and a great option if you can tolerate milk/dairy
- Casein protein is a great option when dieting as it digests more slowly, but know it’s a common source for digestive issues in some people
- Pea and egg protein powder are great alternatives for those who can’t tolerate dairy
- Protein bars are a great way to boost your protein intake, but do look at the nutrition labels and ingredients carefully
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