After a gym membership, the first thing you probably reached for when you made the decision to get serious about your training, was a protein powder. With so many choices on the shelves, it was most likely an overwhelming experience. You might have grabbed the cheapest option, the product with a label boasting the most promises, or the one your buddy uses. This Protein Powder Primer will give you ideas on what to look for when comparing protein powders and ensure you that you’re getting the best gains for your buck!
PROTEIN POWDER CHECKLIST
Please pinky promise that you will never ever purchase another protein powder based on cost alone. Cheaper powders can mean less protein per scoop, and sometimes more of the stuff you really don’t need. Quality matters. Judge a protein powder by these characteristics before comparing prices:
- Leucine content. The leucine threshold is discussed in our Rock It Nutrition Handbooks. Based on the leucine trigger theory, if you are aiming for gains you need at least 2000 mg of leucine for recovery and 3000 mg at each meal (this translates into 20 g and 30 g of protein respectively from a good quality protein powder like whey that is 10% leucine). Look at the nutrition facts when comparing leucine content. Be sure you adjust your serving size to get enough leucine.
- Check third-party testing for quality standards. A report by consumerlab.com posted in 2013 claimed that 31 percent of tested protein powders flunked quality audits. Some protein powders contained substances not listed on the label and some contained significantly less protein than stated (which was usually replaced with carbs or other fillers). This is not only a rip-off; it can be dangerous. Scan your product for a quality certification through an independent third-party agency like the National Science Foundation. If nothing appears on the label, call the company and ask if they have been tested and by who. The search tool at http://www.nsfsport.com/listings/certified_products.asp serves as an excellent starting point.
- Digestive enzymes. After you check for quality standards and know that the protein that is said to be in the product is actually in the product, there is one more hurdle: make sure the protein you ingest will actually be digested and used by your body. Protein powders dump a heavy load on the gastro-intestinal (GI) tract. Liquid shakes travel through the GI tract faster than solids, so fast that sometimes the protein doesn’t have time to be absorbed into the bloodstream. Digestive enzymes help digest your protein powder. Enzymes like proteases help the body breakdown proteins to absorb better and faster.
- Organic and non-GMO. Make the cleanest choice possible and opt for organic and non-GMO products.
PROTEIN POWDER TYPES
Your dietary needs and beliefs will dictate what type of protein powder will work best for you. If you have no preference, we recommend whey isolate or an isolate-concentrate combo. Whey protein is usually the most palatable. Here are a few things to consider when on the prowl for your perfect protein:
Paleo Protein
If you are a devout paleo follower, you will want to skip the protein powder. A true paleo diet promotes unprocessed, whole foods, which do not fit any protein powder’s profile. However, if you have chosen a personalized paleo plan, there are several options on the market. The paleo diet discourages rice, flax, quinoa, peas, casein, whey, and soy. That pretty much leaves you with hemp, egg, and beef protein. Due to hemp’s low leucine content, stick with a blend of hemp, egg, and beef proteins, or egg and beef protein.
Vegan Based Protein
Vegan powders contain no meat, eggs, or dairy. There is an abundance of such products on the market. Most contain a blend of protein sources including, but not limited to rice, flax, quinoa, peas, chia, and pumpkin seeds. We recommend limiting your intake of rice due to high arsenic levels, so you can cross rice protein powder off the list. If a protein powder containing rice claims to pass testing on heavy metal content, ask what the acceptable limit of heavy metal content allowed was (hint: some powders labeled as “tested” or “free” will still have a small amount).
Whey Isolate
Whey isolates are the purest forms of whey protein, meaning they have been processed in a way that separates them from carbs and fat. In some cases they are completely lactose free. Whey protein is easily digestible and has a high amount of leucine. It is a good option for those who are lactose intolerant or want to focus on building muscle. Most isolates contain at least 90 percent protein. Choosing a grass-fed product ups the ante as the product will contain healthier omega 3 fats. Whey proteins are usually one of the most palatable proteins.
Whey Concentrate
Whey concentrate is formed by separating the the liquid portion of the milk from the solid. Whey protein concentrate is made from the solids (isolate is further processed to separate the protein from the fat and carbs). Thus, whey protein concentrate does contain lactose, however, less processing means it still contains components like the antioxidant glutathione. Concentrate contains less protein than isolate (somewhere between 30 and 80 percent). Look for a product that contains around 80 percent protein, and again, grass-fed choices are a good option.
Soy Protein
You either search for it, or you actively avoid it. Soy protein is the most controversial protein, mostly because of its phytoestrogen content. Some people believe that phytoestrogen is an awesome thing, citing studies that it helps prevent bone loss in women, is good for the heart, and can help prevent some forms of cancer. Others believe phytoestrogens are detrimental to health because they turn on estrogen receptors and act as endocrine disrupters. I tend to agree with the latter. In addition, a soy allergy or sensitivity can be a concern.
Casein
Casein is the other protein found in milk (whey is the first). Casein is absorbed much more slowly than whey, but results in less post-exercise protein breakdown. Since whey increases protein synthesis and casein blocks protein from being broken down, a protein powder containing both can maximize gains.
RECOMMENDATIONS FOR EACH TYPE
We did a little leg work and found some good protein powder contenders. The following table provides a summary of each brand:
