When I give meals plans or recipes to my community or make suggestions and recommendations for my clients’ diets, protein powder is usually one of the ingredients on their list.
The question that always follows is “What type of protein powder should I buy?”
I get it! You walk into a health food store and immediately overwhelmed with options, with not a clue of what to look for in a good quality protein powder. Thankfully, many health food stores, like Healthy Planet, have an in-store holistic nutritionist, who can help you figure out which protein powder is most suitable with your goals and lifestyle.
The same protein powder isn't right for everyone, just like the same foods don't work for everyone. People have different goals, health requirements, preferences, and lifestyles. It's a good idea to experiment and try different protein powders to see which ones you like the most and makes you feel great. There are some protein powder companies that provide individual samples or smaller-sized containers, which is a good way to try it first without having to invest in a huge container of protein powder. Check with your health food store to see if they have sample sizes available, or check online with amazon.ca, well.ca, other online wellness retailers, or directly through the supplier.
As with any food that you eat, it's a good idea to rotate your protein powders (maybe having at least two varieties available in your cupboard) so that if you're using it everyday, you don't develop a food sensitivity or tolerance to it and ensure you're receiving a variety of nutrients.
Without some guidance, choosing a good protein powder can be confusing, which is why I hope this guide will help you when choosing the best protein powder that's right for you.
THINGS THAT SHOULD NOT BE IN A PROTEIN POWDER:
Gluten
Food sensitivities to gluten can elevate inflammation in some people. It can cause health issues like hormonal imbalances, skin conditions, fatigue, and headaches (and really not necessary in a protein powder).
Dextrins/Maltodextrin
These are fillers used in packaged food and drink products. Most are made with genetically modified “GMO” corn, and long-term consumption can cause gastrointestinal issues in some people. Also, our bodies don't recognize a lot of these filler ingredients, making it difficult to digest and break down for energy, causing it to store as fat cells.
Artificial Sweeteners
Common artificial sweeteners used are sucralose, aspartame, saccharin with brand names like Splenda, Equal, or NutraSweet. They can have negative side effects, including headaches, migraines, weight gain, and alter gut bacteria. It’s best to avoid artificial sweeteners altogether but especially in a protein powder if you're consuming it daily.
Sugar
Excess processed sugar intake can lead to an entire host of health issues, and not necessary in a protein powder. Look for protein powders that instead use green leaf stevia.
Milk Solids / Powders (unless it’s a dairy-based protein powder) – Milk powders are oftentimes used as a bulking and filler ingredient because it’s cheap and low in quality.
Soy Protein
As with corn, most soy proteins come from GMO sources and sprayed with pesticides. They contain chemical compounds which may cause hormonal imbalances in some people, particularly because it can increase estrogen levels. Many studies about soy are conflicting but I'd recommend avoiding it in a protein powder, powder, especially if you’re consuming it every day. If you are consuming soy on an occasional basis in recipes, ensure you're buying organic, non-GMO soy.
Vegetable Oils
Vegetables oils are extremely processed (extracting the oil, using chemical solvents during processing, and adding hydrogen back into the oils which alters the structure) and contains trans fats. Vegetable oil ingredients are often added to protein powders to make them taste creamy and richer.
Added Fibres
Fibre is great! We need fibre in our diet but added fibres (like inulin or psyllium) in protein powders are often included as a filler to increase fullness, which isn't something we're looking for in a protein powder.
GUIDE TO PROTEIN POWDERS
Whey
Whey protein has been the most popular and renowned protein powder to use in fitness regimens until more recent years, when other types of plant-based protein powders became more widely available. Whey protein powders are okay, as long as the individual can tolerate dairy. If dairy causes bloating or other digestive issues, then it’s best to use a different source of protein powder. Choose a good quality whey protein powder like whey protein isolate (purer form that has no lactose) and from grass-fed cows (natural diet of eating grass, not being fed GMO foods, less incidence of disease/hormones/antibiotics). One of my favourite brands is Kaizen Naturals Whey Protein Isolate. Here’s some of the benefits of whey protein powder:
- It has a fast absorption rate into the body, meaning it works faster.
- Whey protein is a milk-derived protein and the second most abundant protein found in cow's milk after casein.
- It contains a balanced ratio of all the essential amino acids, making it a "complete" protein.
- It’s a high source of branched-chain amino acids (BCAA’s), which are a type of amino acid that cannot be made by your body and must be acquired through your diet. They are a good building block for protein and muscle.
- It helps your appetite feel more satiated.
- It contains immunoglobulins, which helps immune system produce antibodies against infection.
- One scoop will yield 25-35g of protein per serving, depending on the brand.
Collagen
Collagen has gained popularity in recent years for its healthy (and beauty) benefits, and is also a source of protein. It contains amino acids but it is not a complete protein, so it’s not the best option for the intention of having a protein powder. It is great to add collagen to your recipes but I recommend that you also continue to use a protein powder. One of my favourite brands is Organika Original Enhanced Collagen. Here’s some of the benefits of collagen:
- It forms the connective tissues that make up our tendons, ligaments, muscles, and skin. It gives those things structure, strength, and elasticity.
- It can help to improve nail and hair strength, improving skin’s appearance and elasticity, prevent bone loss, support gut health and cardiovascular health, and reduce joint pain.
- Two tablespoons will yield about 9g of protein per serving.
Pea Protein
Pea protein was one of the first plant-based proteins to emerge on the scene when plant-based protein powders became trendy. It's a good alternative for those that can’t consume dairy due to allergies or dietary restrictions. Here’s the scoop about pea protein:
- Pea protein is extracted from yellow peas and has a neutral taste.
- It’s high in iron.
- Pea protein is one of the highest plant-based sources of L-Arginine, which is an amino acid that helps enhance blood flow and circulation.
- It contains all the essential amino acids but is low in methionine, therefore there is conflicting information on whether it’s a complete or incomplete protein source, as the amount of one essential amino acid is low.
- Pea protein has a fast absorption rate, similar to whey protein. It can be digested easily and make you feel fuller for longer.
- One scoop will yield around 15-22g of protein, depending on the brand.
Hemp Seed Protein
Hemp seed protein powder is popular, however it does have a strong, earthy taste. I love hemp hearts as a whole food, which have an amazing nutritional profile, and known for their anti-inflammatory properties, and being high in protein and healthy fats. On a personal note, I couldn’t use hemp seed protein powder on its own, unless it’s in a blend with other plant-based proteins because I found the taste too earthy and overpowering in my smoothies. But if you're interested in trying hemp seed protein, here's the scoop:
- It is a complete protein, however it is low in lysine, which is an 'essential' amino acids acquired through foods.
- Hemp protein is easy to digest.
- Hemp seeds have an amazing nutritional profile and are a good source of fibre, magnesium, and iron.
- One scoop will yield about 15g of protein, depending on the brand.
Brown Rice Protein
Brown rice protein is another popular choice, after pea protein. It’s a good alternative for those that have a food sensitivity to peas. Here’s the scoop about brown rice protein:
- It has a mild rice-like taste but it’s not noticeable if being used in smoothies.
- It contains all the essential amino acids but is low in lysine, therefore it is considered an incomplete protein.
- Brown rice protein has a fast absorption rate, similar to that of whey protein.
- According to this study, brown rice protein contains peptides that may protect against liver damage.
- One scoop will yield around 15-25g of protein, depending on the brand.
Pumpkin Seed Protein
Pumpkin seed protein is a good plant-based option! By no surprise, it does taste like pumpkin seeds. Here are the benefits of pumpkin seed protein:
- Pumpkin seeds are very rich in vitamins such as vitamins A, B, E, and K, and rich in minerals like magnesium, manganese, zinc, phosphorus, iron and copper.
- It’s easily digestible.
- One scoop will yield around 8-10g of protein, depending on the brand, so the protein content is not as high compared to the other types of proteins on this list but it is a good source of nutrients.
Fermented Plant-Based Protein Blend
This type of protein powder combines different sources of plant-based protein, to give you a variety of nutritional profiles. In my opinion, the only downside I find with vegan protein powder is that the texture can be a bit chalky (depending on the brand), in comparison with whey protein powder. Along with a good quality whey protein isolate, a fermented vegan protein powder blend are my favourites to use. A good option is Genuine Health Fermented Vegan Protein.
Fermented foods contain beneficial bacteria for your digestive tract, and helps to maintain gut health. Fermented foods also have digestive enzymes that help us break food down and better absorb the nutrients, so it helps with digestion. Here are the benefits of a fermented vegan protein powder:
- Increased digestibility due to the fermentation process, which allows the amino acids to be easily digested.
- No bloating.
- Supports the gut microbiome. Gut health is extremely important, as 80% of our immune system is in our gut.
- One scoop will yield 15-20g of protein, depending on the brand.
So there you have it! I hope you learned more about which type of protein powders to avoid and which to try and buy, as well as how they can help you support your health goals.
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Wishing you great health and love,
Jasmin💕