What to look out for when choosing protein shakes?
Protein shakes are essential for many of us, especially when balancing the demands of life with fitness goals. If you're a busy professional trying to get back in shape, or just someone aiming to maintain a healthier lifestyle amidst a hectic schedule, choosing the right protein powder can play a pivotal role in your nutrition plan.
In this quick guide to protein powder, you’ll learn:
What to look for in protein powder ingredients
Understand Plant vs Animal Based Protein
Understand Protein Processing methods
How to make a choice based on your new understanding of protein
What to Look for in Protein Powder Ingredients
Understanding what goes into your protein powder can help you make healthier choices, especially if you have specific dietary needs or preferences.
Protein Source and Type
The primary ingredient in any protein powder should be the protein source itself, such as whey, casein, soy, or hemp, often specified along with the processing method like concentrate, isolate, or hydrolysate. In whole-food protein powders, you might find ingredients listed straightforwardly, such as "hemp seed powder."
Sweeteners
Sweeteners vary widely across protein powders:
Nutritive Sweeteners: These include natural sugars like honey and maple syrup. Opt for powders with less than 5 grams of sugar per serving to maintain lower sugar intake.
Non-Nutritive Sweeteners: These include artificial sweeteners such as sucralose and aspartame, and 'natural' non-nutritive sweeteners like stevia and monk fruit extract. These won't add to the sugar content but are worth noting for those avoiding artificial ingredients.
Sugar Alcohols: Such as erythritol and sorbitol, offer sweetness without the calories but may cause digestive issues for those sensitive to FODMAPs.
Flavorings
Flavorings can range from natural ingredients listed specifically to more vague terms like 'natural flavors' or 'artificial flavors'. If you have allergies, be cautious as specific allergens must be listed if they are part of the natural flavors.
Thickeners and Emulsifiers
These ingredients, such as xanthan gum or guar gum, enhance the texture of the shake. They are generally safe in small quantities, though some people prefer to avoid them due to personal sensitivities or dietary preferences.
Emulsifiers and Anti-Clumping Agents
Ingredients like lecithins and silicon dioxide help prevent clumping and improve the texture of protein shakes. While these are safe in regulated amounts, those seeking completely natural products might choose to avoid them.
Additional Supplements
Many protein powders boast of added supplements like BCAAs, omega fatty acids, or probiotics. While these might seem beneficial, they are often included in minimal amounts that might not be effective. It's generally better to take these supplements separately to ensure you're receiving adequate doses.
AMINO ACID SPIKING
Protein powders are sometimes tested for their nitrogen content as a proxy for protein levels because all amino acids, the building blocks of protein, contain nitrogen. However, this method can be misleading if manufacturers add cheap amino acids like glycine and taurine, or other nitrogen-rich compounds such as creatine and beta-alanine, to artificially boost nitrogen levels. These additives are less expensive and can deceive consumers into thinking they're getting more protein than they actually are. If a protein powder doesn't list the amino acid breakdown, the actual protein content, like whey, could be significantly lower than claimed.
PROTEIN RED FLAGS
Proprietary Blends: If a protein powder uses a proprietary blend, it means the manufacturer is not disclosing the amount of each ingredient. This lack of transparency can hide inferior quantities of essential components, particularly amino acids.
Leucine Content: Leucine is critical for muscle protein synthesis. A high-quality whey protein should contain about 2.7 grams of leucine per 25 grams of protein. If leucine isn't listed, check the BCAA content—approximately 25% of whey protein should be BCAAs, equating to about 6.25 grams per 25 grams of protein.
Cost Effectiveness: Be wary of protein powders that are much cheaper than average. Whey protein is a commodity with relatively stable market prices. Extremely low-priced products may be suspect, akin to buying "cheap gold bars." If the deal seems too good to be true, it likely is, indicating a compromise in quality.
Understanding Labels
When choosing a protein powder, the simplicity of the ingredient list can often indicate a purer product. However, this rule isn't absolute in protein powders due to the complexity and variety of ingredients used to enhance functionality and flavor.
Always check the ingredient list to ensure the product meets your specific dietary needs and avoid powders with unnecessary additives or those that might trigger dietary sensitivities.
Plant-Based vs. Animal Protein
Choosing between plant-based and animal protein powders depends largely on your dietary preferences, nutritional needs, and any specific health considerations like allergies or intolerances.
Milk-Based Protein Powders
Milk-based proteins are among the most popular and extensively researched in the fitness industry. They provide complete proteins, which means they contain all the essential amino acids your body needs.
Whey Protein: Recommended for its high quality and rapid digestion, whey is rich in branched-chain amino acids (BCAAs), making it ideal for post-workout recovery. It's available in various forms: concentrate, isolate, and hydrolysate.
Casein Protein: Known for its slow digestion, casein is often recommended before bedtime to help with muscle recovery through the night. It comes mainly in two forms: micellar casein, which digests slowly, and hydrolyzed casein, which digests more quickly.
Choosing between whey and casein largely comes down to personal preference and specific nutritional goals. For those with dairy allergies or sensitivities, these proteins might not be suitable.
Other Animal Protein Powders
For those avoiding dairy, other animal-derived proteins offer alternatives:
Egg White Protein: A favored option for those following an ovo-vegetarian diet, providing a complete protein source without dairy.
Collagen Peptides: Gaining popularity for their potential benefits for skin, joints, and gut health, though they do not offer a complete protein profile and should be paired with other protein sources.
Meat-Based Powders: Typically derived from beef, these powders often mimic the amino acid profile of collagen, making them incomplete proteins. Some research suggests they can be as effective as whey in building muscle, but more studies are needed.
Bone Broth Protein: Derived from cooked bones, tendons, and ligaments, this type of protein mainly consists of collagen and is not a complete protein source. It's generally more expensive and less studied than other protein supplements.
Plant-Based Protein Powders
Plant-based proteins are essential for those who follow a vegetarian or vegan diet and can also benefit those who prefer plant sources due to allergies or ethical reasons.
Soy Protein: A complete protein that supports muscle growth and is comparable in effects to whey protein for strength and lean mass gains.
Pea Protein: Rich in specific amino acids like lysine, arginine, and glutamine but low in methionine, making it incomplete on its own.
Rice Protein: Another hypoallergenic option that's affordable but low in lysine.
Hemp Protein: Offers a good profile of fiber and omega-3 fats but is low in lysine.
Blending different plant proteins, such as rice and pea, can provide a more balanced amino acid profile, similar to that of animal proteins.
understanding protein processing methods
Choosing the right protein powder isn't just about flavor; it's about understanding how they're made. Different processing methods can affect the protein content, how easy it is to digest, and even how it fits into your dietary needs.
Concentrates
Protein concentrates are your starting point. They're made by extracting protein using heat, enzymes, or acids from sources like milk, soy, or peas. This method keeps costs down but results in a lower protein concentration—around 35% to 80% by weight. The rest is mostly fats and carbs, making concentrates a good option if you're not too strict about these macronutrients.
Isolates
Taking it a step further, isolates are all about purity. They go through a more intense filtration process to strip away most fats and carbs, leaving behind a powder that's over 90% protein. This makes isolates a great choice for those cutting calories or with lactose intolerance, as the process significantly lowers lactose levels.
Hydrolysates
At the high end of protein processing are hydrolysates. These are essentially pre-digested proteins, created by adding enzymes or acids to break the protein down into shorter chains of amino acids. This means your body can absorb them faster, which is why they’re often recommended for post-workout recovery. However, the benefits of this quicker absorption aren’t dramatically better than what you get with isolates.
Things to Consider
One downside to hydrolysates is their taste—they can be bitter, which often means more sweeteners are added. Also, the special enzymes and processing mean hydrolysates usually come with a higher price tag.
Less processed options like concentrates retain more of the natural compounds that can benefit your gut health and overall well-being. So, if your stomach and wallet are sensitive, you might want to stick with concentrates or isolates.
Making Your Choice
Each type of protein powder has its place, depending on your health goals, dietary needs, and budget. Whether you go for a concentrate, isolate, or hydrolysate, make sure it aligns with your nutrition plan and helps you meet your fitness goals effectively.
When selecting a protein powder, the ingredients list is your best friend. Look out for the red flags and make a judgement/ask the right questions to know which is worth your money
