A protein powder can be a convenient way to add a little extra protein to your diet. Does it matter which one you use?
A protein powder can be a convenient way to add a little extra protein to your diet. Does it matter which one you use?
Mentioned in this episode:
New ways to use whey protein powder
Hello and welcome to the Nutrition Diva podcast, a show where I unpack the latest nutrition news and headlines, and answer your food and nutrition questions, so that you can make more informed choices about what to eat. One question that I’m frequently asked is whether I think protein powders are a good idea and, if so, what type I think is best.
If you’re a long-time listener then you probably know that, in general, I’m not a big fan of supplements. I believe that you’re better off getting your nutrition from actual whole foods instead of processed pills and powders. And the truth is that most of us are already getting more than enough protein to meet our basic nutritional needs.
On the other hand, I’ve also spoken at length about the advantages of diets that are a little higher in protein—more than the amount needed just to meet basic nutritional needs. Eating more protein can help curb your appetite, which can be helpful for weight management. It also helps support the growth and repair of muscle tissue, which can help you get more out of exercise.
But the role of protein in muscle protein synthesis is not just relevant for body builders. People who are actively losing weight, or recovering from surgery or illness, or just getting a bit older are at increased risk of muscle loss. And for people in any of those categories, a higher protein diet can help to stem those losses.
Rather than shooting for the recommended daily allowance of 45-50 grams of protein per day, which is enough to meet our basic nutrition needs, many experts suggest that 60-80 grams may be more appropriate for those at risk of accelerated muscle loss. And here, I need to remind you that protein alone does not build muscles. In addition to providing the building blocks for muscle synthesis, you also need to use and challenge your muscles, in order to trigger that muscle-building activity.
Now, obviously, you can get more protein simply by adding more protein-rich foods to your diet: foods like eggs, cottage cheese, fish, meat, tofu, or legumes. But for those who find it challenging to get enough protein from these foods, protein powders offer another convenient alternative.
For example, a lot of traditional breakfast foods are relatively high in carbs and not that high in protein—particularly the ones that you can grab in a hurry. Adding a scoop of protein powder to a smoothie or bowl of hot cereal is a really quick and convenient way to get more protein into that first meal of the day.
You’ll find protein powders made out of all kinds of things, including rice, hemp, and peas, but the most common sources are soy, egg whites, and whey. No matter what they are made from, however, protein powders would all be considered ultra-processed foods. And with all the talk about these UPFs lately, several of you have asked whether protein powders are just too processed to be considered healthy. So let’s tackle that question next.
Virtually everything we eat is processed to some degree. If it’s been washed, peeled, frozen, steamed, baked, or pureed, it’s been processed. So perhaps it’s helpful more to think of processing on a spectrum. A grape still on the vine would be at one end and a grape-flavored jelly bean on the other. Somewhere in between those extremes would be raisins, grape juice, and grape jelly.
In my view, the goal is not to completely eliminate processed foods (which wouldn’t even be possible). It’s more realistic to think about choosing foods that are closer to the less processed end of the spectrum as often as we can.
But it’s also worth considering what the purpose of the processing is. Is it to concentrate the sugar, increase the intensity of the flavor, or otherwise create a product that hyper-stimulates the reward centers of the brain? Is it to increase the profit margin of a cheap ingredient?
Or does it serve to extend shelf life, increase the nutritional value of a food, improve its digestibility, or make a nutritious food safer or more convenient to prepare?
Obviously, the processing required to turn peas or whey into protein powder serves a different purpose than the processing required to turn an ear of corn into a bag of Cool Ranch Doritos.
For myself, I think that the benefit of the additional protein justifies the use of a processed ingredient like protein powder. Your answer might depend on how easy it is for you to meet your protein needs from other foods in your diet.
So, if you feel like a protein powder would be a useful addition to your diet, the next question is which one you should choose.
Obviously, if you are allergic or otherwise intolerant of soy, eggs, or dairy, you’ll want to avoid protein powders made from those. And vegans won’t want to use powders made from eggs or dairy. But beyond that, is one better than the others?
If you Google the search phrase “what protein powder is best,” you’ll come across all kinds of stuff talking about glutamine-this and branched-chain-amino-acid-that and biological-value-whatever—mostly directed at competitive body builders and those trying to look like competitive body builders. For those of us who merely aspire to visible abs or to look decent in a sleeveless top, the differences between various protein sources are not that significant. All of them can help to keep a lid on your appetite and all provide a good array of amino acids—the basic building blocks that your body uses for growth and muscle repair.
That said, let’s take a closer look at some of the pros and cons of the most common options, starting with the animal based proteins.
Egg whites are a source of high-quality, complete protein that’s very efficiently used in the body. However, protein powders made from egg whites tend to be rather expensive and not the best tasting stuff in the world.
Whey is a more economical source for high quality protein. Whey, of course, is a by-product of cheese production…and because we eat a lot of cheese, there’s an abundant supply. Liquid whey is dried, purified, and concentrated into a high-quality protein powder. It’s nice to think that all that whey can be put to good use! Whey protein may contain small amounts of lactose so if a completely lactose-free option is a priority, you may want to go with whey protein isolate, which is a purer (but also more expensive) version.
Collagen protein mixes easily into liquids without adding much taste or texture, making it a versatile option, but it tends to be on the pricey side.. Because it is derived from animal sources, it might not be suitable for vegetarians and vegans. Collagen is somewhat unusual among animal protein sources in that it is not a complete protein. For that reason, =it’s not the best choice for muscle building, but many people take it for its supposed benefits for skin elasticity and joint health.
And finally, if you’re game, insect protein (such as cricket powder) is an emerging and highly sustainable option, providing a complete amino acid profile with very good digestibility. Cricket protein tends to have a mild, nutty flavor, which is easier to mask than some plant-based proteins. However, the biggest barrier is consumer acceptance—many people are still squeamish about eating insects. (Go figure!) Insect protein is also relatively expensive compared to traditional protein powders due to limited production scale.
Let’s look now at the plant-based options.
Among vegan protein powders, soy will give you the highest quality protein and has the added benefit of isoflavones—compounds that appear to help regulate cholesterol and reduce the risk of heart disease, as well as offering some protection against breast and prostate cancer.
Pea protein is an increasingly popular plant-based option, offering a good amount of protein per serving and a decent amino acid profile—though it is not a complete protein. It can cause bloating and gassiness in some people due to its fiber content and it sometimes has a somewhat gritty texture. On the plus side, it’s one of the more affordable plant-based proteins.
Rice protein is hypoallergenic and easy to digest, making it a good choice for those with food sensitivities. However, it is also not a complete protein so it’s not as effective for muscle protein synthesis. For this reason, it’s sometimes combined with pea protein to create a more balanced amino acid profile. Rice protein is generally affordable and has a relatively mild taste but can be a bit chalky in texture.
Hemp protein is another plant-based option that contains all essential amino acids, though it is somewhat lower in both lysine and leucine, making it less optimal for muscle synthesis on its own. One of its biggest advantages is that it is minimally processed and also provides fiber, healthy fats (including omega-3s), and minerals like magnesium and iron. Hemp protein has a distinct nutty flavor that some enjoy but others may find overpowering. It is usually more expensive than pea or rice protein but appeals to those looking for a less processed, whole-food-based option.
And, finally, protein powders made from algae are a newer, sustainable option. Algae protein contains all the essential amino acids–but levels of certain amino acids, such as lysine, tend to be lower. So it is not quite as efficient a source of protein as soy. On the plus side, algae-based proteins often provide additional nutrients, such as plant-based omega-3s and antioxidants. However, they can have a strong, fishy flavor that can be tough to mask. Cost is another downside, as algae proteins are still relatively expensive compared to more established sources like whey or soy.
As you can see, each has pros and cons. But any of these would be a convenient way to add additional protein to your diet. Whatever type of protein powder you choose, I suggest looking for a product with a minimum of bells and whistles. You’ll pay a lot more for those fancy formulas with all the added herbs and extracts–but there’s no clear evidence that they add benefit. Remember the goal is to add protein to your diet; you don’t need a powder that will also do your taxes for you.
If you’re looking for a protein powder that you can simply mix up with water, such as after a workout or on the road, you’ll probably need one that has some flavoring. But if you’re going to add it to a smoothie, cereal, soup, muffins, or dips, I suggest avoiding the added flavors and sweeteners. If you’re looking for more ideas on how to use protein powder, I’ve included a link in the show notes to a blog post with lots of creative ideas for using protein powder to bump up the protein in foods you are already eating.
Finally, even though adding more protein to your diet may have some advantages, protein still contains calories–and excess calories can lead to weight gain. So, unless you’re trying to gain weight, when you add protein you’ll need to subtract something else. In this case, I think it makes the most sense to subtract some of the starches in your diet to make room for that extra protein. For example, you might want to add a scoop of protein powder to your smoothie, but skip the toast.
If you have a question you'd like me to answer, you can email me at nutrition@quickanddirtytips.com
If you’d like to find out about having me speak at your next live or virtual event, you can learn more at wellnessworkshere.com
Nutrition Diva is a Quick and Dirty Tips podcast. Steve Riekeberg is our audio engineer, Brannan Goetschius provides script editing. Holly Hutchings is the Digital Operations Specialist and Morgan Christianson heads up Podcast Operations & Advertising. Davina Tomlin heads up Marketing and Publicity and we alsowe get also get indispensable support from Nat Hoopes. Thanks to all of them and thanks to you for listening!