If you walk down the protein powder aisle at the grocery store you’ll be amazed at the extent of options to choose from. You’ll see different types of protein, different flavors, and different prices. No wonder it can be overwhelming! You want the best quality option, but how do you choose the best option for you?
Protein powder is a convenient way for many people to retain muscle and get in their daily protein needs. While protein powder should not be the main source of daily protein intake, it can supplement a balanced diet and be a very useful tool in reaching health goals.
People use protein powder for a variety of reasons whether that is to build muscle mass, lose weight, or aid in their diet. Your needs will be individual to you and your personal health goals. A protein powder that works for one person may not be the best fit for someone else!
Protein Types
Whey protein is one of the most popular proteins and particularly beneficial for muscle building. Why protein, derived from dairy, contains all nine essential amino acids. It is easily digested and absorbed quickly in the body which makes it a great choice post-workout.
Soy protein is made from soybeans that have been defatted. It is a complete plant-based protein source that is digested in the body at a moderate rate. Soy protein is good for lowering cholesterol levels.
Pea protein is a highly digestible protein which makes it a great option for people who are looking to eat more plant based or who follow vegetarian and vegan diets. Additionally, this protein is usually easy on the stomach. However, it is not a complete protein because it is low in certain amino acids like methionine. If this is an area of concern, you can pair this protein with another type of plant-based protein to make it complete. Methionine can be found in plant-based food items such as oats, sunflower seeds, hemp seeds, and quinoa.
Hemp protein, derived from hemp seeds, is a good source of fiber and omega-3 fatty acids. It is important to note that a serving of hemp protein is typically lower in protein than a scoop of whey so it may be a better option for overall nutritional wellness rather than muscle building. Pair hemp protein with another plant-based protein to make it fully complete.
Picking out your protein powder
With all the protein powders on the market, some are definitely better options for you than others. You should take into consideration your allergies, health goals, and health conditions when selecting the best option for you. After all, protein powder is not cheap!
- Read the label
Have you ever read through a nutrition label and been shocked to see how many ingredients you had never heard of before? Protein powders may contain artificial sweeteners, allergens, fillers, or other damaging ingredients. If you are choosing a flavored protein powder, pay particularly close attention to the label as it is more likely there may be artificial sweeteners or additives. Additionally, you want your protein powder to be high in protein. It is called protein powder for a reason! This may seem obvious, but sometimes the percentage of protein in the nutrition facts may be on the low end. Try to aim for 20 grams of protein per 100 calorie serving.
- Evaluate the versatility
Think through how you are going to use your protein powder on a typical basis. Protein powder is incredibly versatile but different flavors and forms lend better to certain recipes. Maybe you plan on using protein powders purely for protein shakes and want a more specific flavor. Or maybe you are looking for a more neutral protein powder to add it to recipes like pancakes, oats, and yogurt. You can also buy unflavored protein powders which are great to use for more savory recipes.
Ultimately, there is no universal “right” protein powder. The type of protein powder you choose should be tailored towards your custom nutrition goals and needs. Right now, I’m loving this plant-based protein powder. You can also use code NOURISHEDROUTES for $$ off too!
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** This article was written by Ava Stover, nutrition intern. Fact checked by Allison Tallman RD.