Protein Powders: Do You Need One? And If So… Which One?

Thought about having a protein powder, but have no clue if you need it, or what type? Keep reading…

The protein powder market is huge! There's everything from whey protein isolates to the weird, clean, lean, vegan, totally organic but awful tasting raw protein stuff!

Here's my total guide on deciding whether you need protein powders and choosing one that will be right for you...

Should you use a protein powder?

Well... it depends!

You might choose to use a protein powder if...

• You have high protein requirements or you're trying to build/maintain muscle.

• You struggle to eat enough protein through whole foods (e.g. vegetarian/vegan diets).

• You like the convenience.

• You enjoy the taste.

The cons of protein powders...

• They can be quite expensive.

• There's no added benefit over eating whole foods.

• They don't contain the variety of micronutrients you can get from whole foods.

Decided to use a protein powder? Here's some common types...

WPI (whey protein isolate)

• Most concentrated source of whey protein - derived from dairy milk.

• Usually more expensive.

• Low in carbs & fat.

• Low in lactose.

• Quickly absorbed by the body, making it ideal for post-training recovery & muscle growth.

WPC (whey protein concentrate)

• Also derived from dairy milk, however, protein concentration is lower than WPI.

• Usually more affordable.

• Higher in carbs & fat.

• Contains lactose.

Plant Proteins

• Usually a protein derived from brown rice or peas.

• Lactose free.

• Higher carb content.

• Can be more expensive.

• Suitable for vegans.

Soy Proteins

• Derived from soy beans.

• Lactose free.

• Low in carbs & fat.

• Can be moderately expensive.

Egg Proteins

• A pure egg white powder (sometimes called albumen powder).

• Lactose free.

• Low in carbs & fat.

• Alternative for those who don’t tolerate whey.

Collagen Protein

• Poor protein powder for optimising muscle growth.

• Poor source of leucine.

• Some benefits for tendon/ligament injuries, and skin, bone and joint health.

Casein

• A type of milk protein.

• Absorbed slowly by the body, making it not ideal for post-training recovery & muscle growth.

Reading the nutrition label

Try to aim for...

• >20g protein per 30g serve

• >2g leucine per serve - Leucine is an essential amino acid that activates a pathway responsible for muscle growth & repair.

• A short ingredients list

• Third-party batch tested - Essential for athletes subject to drug testing.

Other things to consider

• Marketing ploys - usually used to capture attention and increase appeal, but often it’s just marketing hype. E.g. ‘Superfood’ blends, gender-specific proteins, ‘lean’ proteins.

• Proprietary blends - Proprietary blends are mixtures of various ingredients where specific quantities are not displayed on the nutrition information label. This makes it hard to assess the quality and safety of a product.

• Sweeteners - Artificial sweeteners aren’t necessarily something to avoid , however some individuals (i.e. those with IBS) who consume certain sugar alcohols (e.g. sorbitol, erythritol, or xylitol) may experience gut upset.