How to pick your protein powder

For some people, consuming the necessary amount of protein on a daily basis in order to build & maintain muscle can be challenging.  That’s why having a good protein powder on hand can be so beneficial.

Your body uses protein to build and repair tissues, as well as to make enzymes, hormones, and other body chemicals.  Protein helps you manage your weight as it keeps you feeling fuller longer than the other macronutrients.  It can also help improve your mood, stabilize blood sugar levels, promote healthy brain functioning and learning, protect your heart health, and slow aging. ​

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Protein powders choice is really based on personal preference and dietary restrictions; however, there are some basic things to keep in mind when purchasing. So what should you look for when choosing a protein powder?

TYPES:

Whey based
Whey is the liquid remaining after milk has been curdled and strained. It is a byproduct of the manufacturing of cheese or casein and has several commercial uses. 
PROs:

• whey is a complete source of protein containing all 9 essential amino acids
• whey is higher is BCAAs (branched chain amino acids)

CONs:

• whey is derived from dairy and linked to some negative health outcomes
• whey is unsuitable for those who are lactose intolerant

If you are leaning in the direction of a whey protein powder, I suggest purchasing one that is grass-fed whey in order to ensure that it is NON GMO.

Plant Based 
There are so many possibilities when it comes to plant based protein: peas, hemp, goji berry, etc. Again, this comes down to personal preference. 

PROs:

• plant based proteins are well tolerated by the body and potentially easier for the body to digest 
• dairy free & vegan

CONs:

• some don’t enjoy the taste of plant based proteins
• plant based proteins tend to have lower levels of amino acids, which are essential for muscle building

Egg White Based
PROs:

• contains full spectrum of amino acids
• rich in vitamins & minerals
• lactose free

CONs:

• may not taste as good 
• may contain dangerous pathogens like salmonella 
• common allergen: eggs
• can contain traces of antibiotics, hormones & other pharmaceuticals depending on how its sourced

SWEETENERS:
Say NO to artificial sweeteners such as Sucralose, Aspartame, or Saccharin.

Stevia
Stevia is a natural sweetener made from an herbal plant.  Stevia extract is about 200 times sweeter than sugar, so a little goes a long way. Most people do well with stevia, but listen to your body because stevia is an herb and each person’s body may react differently to it. The benefits and possible side effects really depend upon what type stevia you choose to consume. The “best” kind of stevia is green leaf stevia.

I suggest opting for a protein powder with very little to no sweeteners because you can add your own sweetness and flavors by mixing it in with your homemade smoothie! :)

Other things to look for:

• NON GMO
• Hormone free
• Organic 
• Soy free

Although protein is an important part of your diet, you should maintain a healthy distribution between all of your macronutrients.  Studies have shown that there is no real benefit to consuming more than 1.6 grams of protein per 1 kg of bodyweight, and in fact, consuming too much protein can cause adverse health issues.
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I personally like to use Vital Proteins Collagen Peptide Protein Powder.

Author

Candice Canace Rulnick has been a NASM certified personal trainer since 2014.  She specializes in women's fitness, weight loss, and overall health and wellness. Candice offers personal training to women in Charlotte, NC and also provides home and gym workouts through her online training app.

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