Protein Powders: What?s the deal and do you need them?

Protein Powders:  What’s the deal and do you need them?

Rebecca Youngs, MS, RD, LD

Fit For Life Physical Therapy

Do you need protein powder to be successful?

No!  Many people rely on protein powders for their convenience and ease, but you absolutely do not need to use protein powder to be successful or fuel well.  In fact, it is better to get real, natural protein from the source itself (dairy, meat, soy, nuts, eggs) before it is processed into a powder.  But since this is not always feasible, protein powder can be a cost effective, efficient, and easy option on-the-go or post workout.  For runners, it is important to consume at least 20 grams of protein, 30-60 grams of carbs, and at least 16 ounces of fluid post workout or run, so for some, adding a protein powder to water or milk is the quickest way to start the recovery process!

Types?

The most popular protein powder is whey protein powder which comes from dairy. It is highly digestible and contains all essential amino acids making is a great option for a protein powder.  Since it comes from dairy products, eating Greek yogurt, cottage cheese, or drinking milk will give an individual all the same benefits as whey-based protein powder.  Similarly, plant-based proteins found in soy, nuts, and legumes can be consumed via plant-based protein powder. One of the most important things in an animal-based protein powder to look for is the leucine content. Leucine is an amino acid that is responsible for stimulating muscle protein synthesis (MPS).  Whey protein and other animal-based protein sources contain leucine.

What else?

Many protein powders, animal and plant based, may contain many unnecessary ingredients like sweeteners, stabilizers, or sugar alcohols.  In general, this isn’t something to worry about, but if stomach sensitivity, bloating, or GI distress is a concern, pay close attention!  The use of sugar alcohols is how many companies add sweetness to products without adding calories.  Sugar alcohols are indigestible, so instead of being broken down and absorbed, they travel through the intestines pulling in water and causing GI distress.  For some, this may cause an upset stomach or extreme bloating.  Common sugar alcohols are sorbitol, xylitol, an erythritol. Other common irritants in protein powders include carrageenan and guar gum.  These ingredients aren’t harmful, but something to consider if GI issues are a common issue. 

Safety

The testing and safety of a protein powder may be more concerning for some athletes more than others.  Athletes who compete in organizations where they are drug tested like the NCAA or World Athletics should look for third party tested protein powders with the USP or NSF seal.  Since protein powders are not regulated by the FDA, these seals ensure that the protein powders don’t contain any banned substances and are what they say they are.  Even if an athlete is not competing in an organization where they are drug tested, using a protein powder that is tested to confirm ingredient content and amount is ideal to ensure other ingredients that may interact with medications, or may cause allergic reactions aren’t ingested. Think of it this way, why would you want to ingest something that may not be what the label says it is?  Unsure if the protein powder you use is tested?  Go to the NSF Sport website and type in the brand to get the scoop!

What to look for in a protein powder:

• At least 20 grams of protein per serving
• Minimal added sugar
• At least 2 gm leucine per serving (animal based/whey protein powders)
• Whey isolate > Whey concentrate
• Wide variety of plant-based protein sources (soy, pea, brown rice)
• Third party tested
• Limited in artificial sweeteners/GI distressing ingredients (gums, carrageenan, sugar alcohols, etc.)

Whey isolate vs Whey concentrate

Whey isolate is >90% protein with little sugar and fat, while whey concentrate is 35-88% protein with the remainder being fat or lactose.  Whey protein is easily digestible, contains all amino acids, and is high in leucine, the amino acid needed to stimulate muscle protein synthesis. Since whey isolate is low in lactose, it may be well tolerated by those who are lactose intolerant. Whey concentrate is usually cheaper than whey isolate.

Whey Based Protein Powders to consider:

• Garden of Life Sport
• Momentous Grass Fed Whey
• Klean Athlete
• Thorne
• Vega Sport
• biPro Elite
• Kion

*Non-exclusive list

Plant Based

For plant-based protein powders, look for a powder made from a variety of plant proteins such as pea, hemp, rice, chickpea, brown rice, or soy to get a wide amino acid profile.  Athletes who only consume plant-based sources of protein may need to consume more plant-based protein, either from foods or powders, to achieve the same amount of amino acid intake as an individual who consumes animal-based proteins.

Plant Based Protein Powders to consider:

• Garden of Life Sport
• Momentous Plant Based
• BioSteel
• Ritual 18+
• Owyn Plant Based
• Orgain

*Non-exclusive list