Your Guide to Protein Powder
We all know that protein is crucial to optimal health and well-being and therefore necessary to have in the diet, but what about protein powder? Protein powders are often thought of and sold as nutritional supplements for athletes. While athletes do need more protein than most people, everybody needs to consume a minimum amount of protein every day for good health, and protein powders provide a way to boost protein in the diet to help you reach your needs.
In this blog post I’ll go over what protein is and how to calculate your personal protein needs. Then, when you know how much you need, you can see how much protein is found in different foods and then see whether or not you can benefit from protein powder. I’ll also go over how to choose from the vast array of protein powders available on the market (because holy cow, there are A LOT to choose from).
What is protein?
Protein is an essential nutrient that everyone needs every day. Protein, along with carbohydrates and fats, is considered to be a macronutrient because you need more of these every day than the micronutrients like vitamins and minerals. Plus, it’s these macronutrients that contribute to our daily need for energy/fuel/calories.
Protein itself is made from several building blocks called amino acids. There are over 20 different amino acids, 9 of which are considered to be essential and must be consumed daily. That’s because you don’t store excess protein and amino acids in your body, so you need a constant supply of them. Protein sources that contain all nine essential amino acids are called complete proteins, and those that may be low in one or two are called incomplete proteins.
Protein is so important for good health that your body naturally contains over 10,000 different proteins. Protein is critical for all parts of your body including your muscles, bones, skin, hair, enzymes, blood, hormones, etc. Protein helps with so many functions including promoting bone and muscle mass and strength, healing burns and wounds, and having a strong immune system. Therefore, if you don’t meet your protein requirements, your body can easily become out of balance and problems can start to arise. For example, if you are not getting enough protein it can increase your risk of higher body fat, muscle wasting, poor sleep, blood sugar imbalances, imbalanced mood, weak/broken hair, and more. Some studies also show that consuming enough protein each day can help you stay fuller longer and may help with managing weight.
How much protein do you need every day?
The RDA of protein for an average person is at least 0.8 grams of protein for every kg of body weight. This means that if you weigh 70 kg (154 lb), you need 56 grams of protein every day. If you weigh 90 kg (198 lb), then you need 72 grams of protein every day.
However, these are the minimum requirements for most people to avoid getting sick and they are not the amount needed for optimal health. Research shows several different benefits for eating more than the minimum amount, such as supporting bone mineral density and reducing the risk of fractures. There is also natural loss of muscle mass and strength as we age that is correlated to all-cause mortality and linked to the incidence of many chronic diseases like cardiovascular disease and stroke, hypertension, insulin resistance, and type 2 diabetes. These diseases also INCREASE protein degradation and REDUCE the ability to synthesize skeletal muscle, creating an even HIGHER demand for protein. Therefore, it’s especially important to eat more protein as we age. With this in mind, a more accurate recommendation for protein is anywhere between 1.2-1.6 grams per kilogram of body weight and up to 2.2 g/kg for older adults.
People who are pregnant or breastfeeding, and those who have difficulty gaining or keeping on weight, such as some older adults or those with HIV/AIDS, may benefit from additional protein as well.
If you are an athlete or are very physically active, or are looking to increase muscle mass, you need more nutrients for energy—including more protein for recovery. Research shows that eating high-quality protein within two hours after exercise can enhance muscle repair and growth. Athletes should aim for 1.2-2.2 grams of protein per kilogram of body weight every day. This means that a 70 kg (154 lb) athlete needs 84-154 grams of protein every day, while a 90 kg (198 lb) athlete needs 108-198 grams of protein every day.
How much protein is in food?
When thinking of protein-rich foods, you may think of meat, eggs, seafood, and dairy. These are some of the foods that contain the highest amounts of protein. But did you know that protein is also found in many plant foods including legumes, nuts, seeds, and grains—and there is even some protein in vegetables and fruit?
Here is a list of the amount of protein per serving in a few higher-protein foods:
33 g protein in 4 oz of sirloin steak
30 g protein in 4 oz of grilled sockeye salmon
28 g protein in 4 oz skinless chicken thigh
22 g protein in 4 oz ham
18 g protein in 1 cup of cooked lentils
8 g protein in 8 oz milk
6 g protein in 1 oz of dry roasted almonds
Animal sources of protein are considered to be complete proteins because they contain all 9 essential amino acids. Some plant-based proteins are also considered to be complete, like soy, quinoa, and chia seeds. However, in order to get complete protein from other plant sources that may lack one or more amino acids, simply mix up your diet by eating a variety of plant foods every day to get enough of all of your essential amino acids. Eating more plant-based foods have the added bonus of fiber, plant bioactives, and various phytonutrients.
Not everyone (in fact, many people don’t) gets the right amount of protein from food. Some who experience food insecurity, have certain dietary restrictions, or malnutrition often do not get enough protein. Others may get more than enough protein, especially if they eat a lot of animal-based foods. Many people can get enough protein by eating a variety of nutritious foods throughout the day. However, as with any nutrient, if you aren’t able to get enough from your diet, you may benefit from supplementation.
Your guide to choosing the right protein powder for you
Protein powders are convenient sources of protein and often have added vitamins, minerals, sweeteners, and other ingredients. Different protein powders may contain protein from several different sources, and the amount of protein per scoop can vary between products. In the U.S., nutritional supplements—including protein powders—are not regulated. Some protein powders have been found to contain contaminants like heavy metals. Many protein powders are packaged foods and contain a lot of junk, including unnecessary sugars and artificial sweeteners. These are the reasons why it’s important to read the nutrition labels and get a recommendation for a high-quality product from a healthcare professional that you trust before you change your supplementation regimen. The best protein powders are those that are made from whole food sources of protein, like raw and soaked nuts or seeds (i.e. hemp, chia, flax, pumpkin, or sunflower). Also, it’s important to look for protein powders that are low toxicity. One way of doing so is by finding a product that is third party certified stating that the product is low in heavy metals and toxic residue. Look for a GMP label on the product and follow the paper trails for purity and high quality standards used in the manufacturing process. Keep the protein powder pure and simple and buy a minimal ingredient (or even better, a single ingredient) protein powder. It’s best to avoid those with “natural flavor” as much as you can, but make sure the product DOES NOT CONTAIN high fructose corn syrup or artificial sweeteners like aspartame or sucralose.
Here is a brief overview of some of the most common types of protein powders.
Whey or casein protein powder
Whey and casein are made from milk and should be avoided if you are allergic, sensitive to, or otherwise avoiding dairy. These animal-based proteins contain all of the essential amino acids your body needs. The difference between them is that whey is water-soluble and is absorbed more quickly than casein. If you decide to look for a casein-based protein powder, look for one that contains the ancient beta A2 casein which is much easier for the body to digest and has a higher vitamin content. Looking for a whey protein from grass-fed cows will provide a higher-quality whey that is more nutrient packed and less inflammatory. Purchasing a whey protein produced using a cold filtering process can be easier for those with MSG sensitivities. Most whey protein is denatured and sweetened, and therefore biologically ineffective. If you don’t have a dairy sensitivity and are looking for a quality whey product, make sure to look for one that contains “whey protein concentrate” and avoid whey in its isolate form. A product that I’ve used in the past is Tera’s Whey Organic Grass-Fed whey protein. It is more expensive but is a high-quality product. Designs for health also carries a quality whey protein as well.
Collagen protein powder
Collagen is the most common protein naturally found in your body. It’s essential for the structure of your bones, skin, muscles, tendons, and cartilage. Collagen supplements, including protein powders, are animal-based. It’s important to be mindful and cautious about the quality of collagen as many products are tainted with mold as well as lead. One brand of collagen that tests for these two things is Whole Body Collagen by Designs for Health.
Soy protein powder
Soy is one of the plants that are high in protein and contain all of the essential amino acids (it’s a complete protein). Soy-based protein powders are a popular choice for people who avoid dairy. The issue with soy protein powder is that the quality of soy has changed over the years with genetic modification. Many people have issues and sensitivities with soy so it’s important to be cautious and find a HIGH-QUALITY soy protein powder if you choose to use this type.
Pea protein powder
Pea protein powders can be used by those who avoid dairy and soy. Pea protein comes from yellow split peas and is rich in eight of the nine essential amino acids, so it has low amounts of just one amino acid (methionine). Pea protein can be mixed with rice or animal-based proteins to provide a complete protein. Two higher quality pea proteins that I recommend include Vital Nutrients ProVeg Organic Pea Protein and Proteinxym by U.S. Enzymes. Another great blend that can often be found in stores is Truvani’s Unflavored and Unsweetened Protein Powder.
Hemp protein powder
Hemp protein is low in two essential amino acids (lysine and leucine), however it does contain some of the essential omega-3 fatty acids and it higher in fiber. One example of pharmaceutical-grade hemp protein powder is Metabolic Code’s Mega Hemp Protein.
Rice protein powder
This protein is considered a complete protein source because it contains all nine essential amino acids. Rice protein powder contains less lysine than whey protein, however its bioavailability is almost as much as beef. It’s important to remember that rice is a grain and can be inflammatory for some people.
Other types of protein powders:
Protein powder made from bone broth – a great protein powder for baked goods and recipes!
Seed-based protein powder – a better choice for those who need to avoid common allergens
Egg white – contains all of the body’s essential amino acids, but is not recommended if eggs are a problem for you
Final Thoughts
Protein is a key part of every nutritious, health-promoting diet and lifestyle. Meeting your personal protein needs is essential to optimal health. Protein is found in many foods—not only animal-based foods—and many people can meet their protein needs without supplementing, it just takes some meal planning.
However, there are some people who need more protein than others (e.g., athletes, those with autoimmune conditions or chronic conditions, acute illness, pregnancy, etc.). If you think you may need a professional nutrition assessment or to consider starting or changing your supplementation regimen, consult a Master’s level registered dietitian nutritionist who can help, like myself.
Looking for higher-protein recipes or meal plans? Want to ensure you’re getting enough quality protein to meet your health goals? Need an expert review of your nutrition or supplement regimens? Book an appointment with me today to see if my products/programs/services can help you! Click here to book now!
References
Casparo, A. (2020, July 20). Protein and the athlete — How much do you need? Eat Right. https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete
Cleveland Clinic. (2021, January 29). 13 of the best vegetarian and vegan protein sources. Health Essentials. https://health.clevelandclinic.org/13-of-the-best-vegetarian-and-vegan-protein-sources/
Harvard T. H. Chan School of Public Health. (n.d.). Collagen. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/collagen/
Harvard T. H. Chan School of Public Health. (n.d.). Protein. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Harvard T. H. Chan School of Public Health. (n.d.). Workout supplements. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/workout-supplements/
Hunnes, D. (n.d.). The case for plant based. UCLA Sustainability. https://www.sustain.ucla.edu/food-systems/the-case-for-plant-based/
Mayo Clinic. (2020, November 13). Whey protein. https://www.mayoclinic.org/drugs-supplements-whey-protein/art-20363344
Medical News Today. (2018, September 18). What are the benefits of protein powder? https://www.medicalnewstoday.com/articles/323093
Office of Dietary Supplements. (2022, June 2). Dietary supplements for exercise and athletic performance. National Institutes of Health. https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
