A healthy, balanced diet is usually enough to get the protein you need for a healthy lifestyle. However, meeting higher protein requirements can be more challenging when it comes to building muscle. That’s where protein powder comes in, providing a simple and convenient solution to increase your protein intake and support your muscle-building goals.
Protein supplements provide a concentrated source of high-quality protein, which is essential for muscle repair and growth. After exercise, your muscles need adequate amino acids to recover and become stronger. Protein supplements deliver these amino acids quickly and efficiently, ensuring your muscles get the nutrients they need when they need them most. Additionally, protein supplements can help you reach your daily protein goals without burning extra calories and expending the energy of large amounts of whole foods, making it easier to maintain a balanced diet while focusing on your fitness goals.
The challenge with protein supplements is figuring out which one to choose. When searching for protein powder online, you’ll find a wide variety of options, making it difficult to decide which one is right for you. Different protein powders can help you achieve different goals, from weight loss and muscle building to post-workout recovery and meal replacement. Understanding the various types and their benefits can help you choose the best protein powder to meet your specific needs.
whey protein
Whey protein comes from milk and is a popular choice for protein supplements. Its rapid absorption and excellent amino acid profile have earned it a well-deserved reputation. Because whey protein contains each of the nine essential amino acids required by the body, it is considered a “complete” protein. Leucine is an essential amino acid required for muscle growth and repair and is especially abundant in whey protein.
Depending on how the whey is processed, proteins with different nutrient profiles are produced. The main types of whey protein include whey isolate, whey concentrate, and whey hydrolyzate.
whey isolate
Whey isolate is composed of up to 90% protein. It is further filtered and processed to reduce unwanted fats and carbohydrates. The result is a product with a higher protein content. However, the extra steps destroy the macro and micronutrients in whey isolate, so it lacks these naturally occurring benefits.
whey concentrate
Whey concentrate is less processed, which reduces cost and improves its nutritional content. It has naturally occurring macronutrients and micronutrients that are preserved during the production process. Plus, it’s the most calorically dense supplement. While isolate has a higher protein content, concentrate is healthier and its nutritional value helps improve muscle recovery.
Whey hydrolyzate
Whey hydrolyzate can be obtained from protein isolate or concentrate. When protein is heated, some of its amino acids and enzymes are destroyed, making it easier to be absorbed by the stomach. This means your muscles recover faster.
casein
Casein also comes from milk and is digested more slowly than whey protein. Due to its slow digestion, it is the best choice for sustained release of amino acids, especially during long periods of fasting (such as overnight). Taking casein before bed can help with muscle repair during the night.
plant protein
Plant-based protein powders are a great option if you follow a vegetarian or vegan lifestyle.
Pea protein
Pea protein is a complete protein source containing all essential amino acids. It is often a good choice for people with dietary restrictions because it is easily absorbed.
rice protein
Rice protein does not have a complete amino acid profile, so it is often blended with other plant sources. It may aid muscle growth and recovery.
hemp protein
Hemp is rich in nutrients and has a complete amino acid profile. While its flavor tends to be nutty, it’s elegant for sensitive stomachs.
Egg protein
Egg whites are made from egg whites and provide a complete source of protein. This is a great option for people who are allergic to dairy or are looking for a protein powder with fewer carbs.
I am protein
Soy protein, derived from soybeans, is a popular choice for vegetarians and vegans. It is a complete protein source containing all essential amino acids. Soy protein has been studied for possible health benefits, which may include lowering cholesterol and promoting heart health. Additionally, it is rich in calcium and iron from plant sources.
Rice and Pea Protein Blend
The complementary amino acid profiles created by combining rice and pea proteins are similar to animal protein sources. Many people find this combination well tolerated and provides a complete protein supply. This combination is a favorite among people looking for a plant-based protein source with added nutritional benefits, as it provides an optimal balance of key amino acids.
What else to look for?
Here are some other things you need to consider when buying protein powder online.
fewer ingredients
Fewer ingredients generally means a product is less likely to contain fillers, artificial additives, and unnecessary ingredients. This ensures you are getting a pure, high-quality source of protein. Simple formulas are also generally easier to digest and absorb. Complex formulas with many additives can sometimes cause digestive issues such as bloating, gas, or discomfort.
no added sugar
When using protein powder as part of a fitness regimen, added sugar can be counterproductive, providing quick energy rather than sustained, slow-release energy to support prolonged physical activity and recovery. Additionally, choosing a protein powder with no added sugar allows you to customize the sweetness and flavor by adding natural sweeteners and fruits.
Does not contain hydrogenated oils
Hydrogenated oils contain trans fats, which are known to increase LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels. This may lead to a higher risk of heart disease and stroke. Trans fats have also been linked to abdominal fat and overall weight gain, which can be harmful for those looking to maintain or achieve a healthy weight.
Higher protein per serving
Higher protein content per serving means you need less powder to meet your protein needs, making the product more cost-effective over time. We all know that protein is more satiating than carbohydrates and fats. Therefore, protein powders that are high in protein can help you feel fuller for longer, help control appetite and reduce the likelihood of overeating.
