Picking a Protein Powder

If you read my last post on whether or not you should supplement with protein powder, you already know my opinion: it can’t hurt to boost your protein intake a little. That said, the market is absolutely saturated with protein powders and bars—what’s good and what’s crap?!

The most important factor in picking a protein powder

#1 - that you like it and it likes you. You’ll need to test drive a few options before you settle on a a protein powder that you like (in both taste and texture) and likes you back (meaning you can digest it well without uncomfortable bloating or… weird poops).

I’ll say up top, I don’t love protein bars. If you do, I see no issue with that. I just hate the sticky-ish texture and they tend to be a little too sweet. I get mad that I “wasted” a snack on them when I could have had a protein shake with a little oj (creamsicle!) and then some pretzels for likely more protein and the same, or less, net calories.

Varieties of protein powders

Not all powders are the same. Some come from dairy sources, some come from plant sources. Some are called “protein powder” but are actually more of a meal-replacer (more on that later).

Whey/dairy-based protein powders

• Whey concentrate

• Whey Isolate

• Casein

Whey Concentrate
Whey concentrate contains a bit of lactose and a bit of fat. Because there is less stripped out of it, there is usually a little more flavor and tends to be a little less expensive.

Whey Isolate
Whey isolate has had the carbs and fat stripped out, so it tends to be a bit higher in protein, but also generally a bit better tolerated if you have issues with dairy. You’ll see versions of whey isolate that have flavors, and maybe a little carb and fat, but they’re added back in versus being from the whey itself.

Casein
Casein is also derived from milk—its a protein found in dairy. The biggest difference is that casein is slower to digest and can be on the more expensive side of things.

Non-dairy-based protein powders (some contain animal products)

Soy
As the name suggests, soy protein powder is derived from… soy beans. It digests at a moderate rate and is actually a complete protein (if you haven’t read my post on protein supplementation, go back and read that for more insight on complete proteins).

Egg white
Mmmm… dehydrated egg whites. This is one I haven’t tried, mostly because I can’t suspend how weirded out I am long enough to purchase and consume. It digests moderately slowly and is a complete protein, but may not be as righteous of a warrior as whey sources when it comes to muscle building.

Pea
Pea protein isolate isn’t a complete protein on its own, but the bigger brands tend to create a blend to make up for the amino acid deficiencies in pea-only protein

Hemp
So… hemp protein powder isn’t going to be the worlds greatest source of protein. That said, it has a host of other benefits like being high in fiber and omega-3. And the reason why I’m so stoked on the omega-3 in particular, is that there are several versions of omega-3, and we mostly hear about EPA and DHA, and that’s what you’ll see at the back of your fish oil supplement. As a plant-based food source, it contains ALA which is not found in fish sources of omega-3. To be honest, I had kinda forgotten hemp existed, but I’m absolutely grabbing some at the store to mix into my yogurt or oatmeal! Don’t sleep on ALA my dude!

Meal replacers vs. protein powders

Its really easy to mix up the two and I’m going to give you a quick equation to figure out if the supplement in your cart is a meal replacer disguised as a protein supplement.

A meal replacer shake can boast of a high protein content, but that doesn’t inherently make it a protein supplement. Meal replacers also contain larger quantities of fat and carb, which skews the product away from being protein-focused.

The best way to tell if the protein supplement you’ve selected has a reasonable amount of protein is this:

• Look at the protein amount expressed in grams, multiply that times 4

• Look at the total calories per serving, and then divide the number we got from multiplying the protein by the total calories per serving

• You’ll end up with a decimal that we’ll need to move 2 spaces to get a percentage

• For a quality (in terms of protein quantity) protein supplement, we’re looking for a percentage at or above 80%

Example
Per serving: 110 calories / 24g protein
23 x 4 = 92
92 / 110 = .8363
84% protein 👍

Other considerations when picking a protein powder

• Is it third party tested? In the US supplements are not regulated by the FDA. This means that the government has not:
  (a) Tested the products for efficacy claims. Does the product does what it says it does?
  (b) Ingredient list accuracy. Is ingredient listed on the container actually present in the product? If it is present, is it there in the precise quantity stated on the label? Are there any additional ingredients present that are not listed on the label?

• Try using the NSF Supplement search to find products that have been third party tested for ingredient accuracy. This does not test for efficacy - so you’ll still be assuming some risk and placing some trust in the company that the supplements (in general that) do what they say they will.

• If you have a friend that already uses protein powders, ask to try theirs before you pick a brand to purchase. It can get pricey, so having someone give you a portion helps you narrow down what brand/flavor you may enjoy.

Conclusion: A quick protein supplement cheat sheet checklist:

• Does it have around/more than 80% of calories from protein?

• Does it have the NSF seal on the container? Or is it listed on their website?

• Do you like the flavor?

• Does it mix well?

• Do you notice any uncomfortable digestion a few hours later? Does it continue every time you take the protein (or was it possibly a one-off)?

• Is the price-point something you’re comfortable with?