Protein Powders Explained

Check out today's article on the different types of protein powder - the different compositions, their digestibility, sources, how to choose which protein powder is best for you, and how to determine whether a product is worth the hype.

What are the different types of protein powder?

• Concentrate – 70% protein composition (usable protein)

• Isolate – 90% protein composition, purest protein source

  • Whey – significant removal of lactose and fat (should be safe for lactose intolerance, not recommended if allergy)

  • Soy – contains no fiber, most refined soy protein

Sources of Protein Powder

Animal-Based Protein Powders

(All animal protein sources are complete proteins)

• Whey – Milk – helps boost muscle protein synthesis and the growth of lean muscle mass – fast absorbing

• Casein – Milk – slow absorbing, longer to digest, makes you feel fuller longer and prevents muscle breakdown – better at bedtime or as a meal replacement

  • "Casein protein supplementation may provide the greatest benefit for increases in protein synthesis for a prolonged duration." (1)

• Collagen – Meat – not as concentrated, may increase muscle mass, prevent bone loss, relieve joint pain, and improve skin health (2)

  
  

Plant-Based Protein Powders

• Soy – complete plant-based protein – most widely used, high concentration of BCAA’s (but lower than whey), reported benefits to health and performance. May increase LDL-cholesterol oxidation and reduce blood pressure. Moderate rate of digestion  (3)

• Pea – Incomplete protein source – highly digestible and affordable (4)

• Hemp – Complete protein source – lower protein, good source of fiber and omega-3 fatty acids

How to Choose the Best Protein Powder for you?

• Choose based on YOUR lifestyle and dietary needs

• Amino Acid profile – Is it a complete or incomplete protein source? (Does it have all 9 essential amino acids you need from the diet?) May need to pair with a protein food or another protein powder to make a complete protein

• Digestibility/Absorption – How quickly do you want to absorb/digest the protein?

• Additives and Allergens – Check label for your dietary restrictions

Labels to look out for:

Third party logos Indicate the product has thoroughly tested to ensure it has what it says it has. It is startling to learn that a product may not have what it says it has... but by ensuring your supplements have been third party tested is a good start to making sure you're getting what you need.

1. Banned Substance Control Group (BSCG) logo

2. United States Pharmacopeia (USP)

3. Informed Choice

4. National Sanitation Foundation (NSF) Sport Certified

Resources

1. Hoffman JR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294. https://pmc.ncbi.nlm.nih.gov/articles/PMC3905294/

2. Zdzieblik D, Jendricke P, Oesser S, Gollhofer A, König D. The Influence of Specific Bioactive Collagen Peptides on Body Composition and Muscle Strength in Middle-Aged, Untrained Men: A Randomized Controlled Trial. Int J Environ Res Public Health. 2021 Apr 30;18(9):4837. doi: 10.3390/ijerph18094837. PMID: 33946565; PMCID: PMC8125453. https://pubmed.ncbi.nlm.nih.gov/33946565/

3. Michelfelder AJ. Soy: a complete source of protein. Am Fam Physician. 2009 Jan 1;79(1):43-7. PMID: 19145965. https://pubmed.ncbi.nlm.nih.gov/19145965/

4. Shanthakumar P, Klepacka J, Bains A, Chawla P, Dhull SB, Najda A. The Current Situation of Pea Protein and Its Application in the Food Industry. Molecules. 2022 Aug 22;27(16):5354. doi: 10.3390/molecules27165354. PMID: 36014591; PMCID: PMC9412838. https://pmc.ncbi.nlm.nih.gov/articles/PMC9412838/