Revital
The Best Protein Powders and How to Choose One
Wondering which protein powder to pick? Read on to discover the differences between them all, and the 6 essential questions that’ll help you find the best protein powder for you.
Table of contents
The number of people regularly using protein powders is growing, and we’re not just talking about bodybuilders who want to gain muscle mass or athletes who want to improve their performance. Protein powders can be used to support the body in many other ways - for weight loss and weight maintenance, for boosting your immunity, to help with recovery after a period of ill health, and your general wellbeing. You could even include a protein powder to help you get a better night’s sleep!
How do you find the best protein powder? Is it the formulation, quality, price or taste that helps you decide which is the best? These are all very important considerations - if you’re vegetarian or vegan it’s highly unlikely a whey protein powder would ever top your list. There are many to choose from, but once you know what to look for it’s easy to find the protein powder that will be best for your needs.
What does protein do?
Protein. Did you just think of working out, bulging muscles and increasing your strength? You’re probably not alone. But did you know that this essential macronutrient has many other actions in the body? Protein has a role in weight balance, the functioning of the immune system, cellular communication, the integrity of your skin, hair and connective tissue, blood pressure regulation and even your sleeping patterns. Once it enters your body, the protein from your diet is particularly versatile.This versatility comes from amino acids - these are the building blocks of proteins - the molecules that are released when it’s digested and broken down. These blocks can then be put together in a huge number of combinations. Can you imagine that from a pool of 22 amino acids you can produce 2 million different types of protein? Some of these amino acids are classed as essential. These are the ones that you have to get from your food as your body can’t make them from scratch. This is the main reason why you absolutely need to eat adequate amounts of protein - if you don’t, you may run low on some of these essential amino acids and not be able to make all the structural and functional proteins that you need for optimal health.
As you can imagine the amount of dietary protein you require depends on your stature and level of activity. If you’re small and quite inactive then your protein need will be much lower than that of someone who is very tall and dynamically active each day. But huge servings of protein won’t necessarily be better (remember your kidneys have to bear the load that comes from digesting protein). However, an appropriate increase in your protein can help you maintain or build muscle strength as you exercise, support the immune system and recovery if you’ve been unwell or balance out your diet to help you reach and maintain a healthy weight.
What are the benefits of protein powders?
Protein powders offer a convenient choice for those who want to increase their protein intake. Alternatively, if you’re pressed for time and skipping meals or have lost your appetite, they can help you maintain your regular nutrient intake.Any food can be processed to isolate its protein content. This protein can then be dried to form a powder which is rehydrated at a later date. Popular sources include whey protein (from cows) and plant proteins (from soy beans, peas, hemp seeds, fermented rice or faba beans).
But when you think of rice or peas or beans you don’t really think of them as being rich in protein. Foods like eggs, meat, fish and milk are a much richer source. This gives rise to one of the major differences between the protein powders. Some have a high protein content while others are very low. Let’s come back to this later on in the answers to the essential questions that will help you pick the best protein powder for your needs.
6 essential questions to choose the best protein powder
It used to be a case of ‘think protein – think big’. Luckily, there’s an alternative to the HUGE pots of protein powders targeted towards those who want to bulk up, add mass, or make serious gains. There are pots that fit in your cupboard and powders made from recognisable, natural ingredients. But what 6 essential questions should you ask to help you select the best?Question 1: Do you want a plant-based or animal protein powder?
The first decision to make is what type of protein do you want - a protein from an animal source or one that is plant-based? Back in the day, whey protein from cows used to be the most available option, but of course if you’re pescatarian, vegetarian or vegan, or your religious beliefs prevent you from eating any part of the cow then you’ll need another choice. Now there are plenty of plant-based protein powders available, ranging from the more standard soy, pea and hemp to proteins made from rice (great if you need a hypoallergenic option), faba beans and sunflower seeds.Question 2: Do you want a protein powder that is soy free?
After whey protein, soy protein is still a popular choice. It tastes quite neutral, mixes easily and has a high protein content. However, there are reasons why you might not want to use soy. Are you concerned if it’s GMO free? Do you have allergies to soy? Do you have an ongoing condition that is affected by eating soy? For instance, soy contains goitrogens - compounds which can inhibit your ability to use iodine and disrupt thyroid function. If your answer is ‘yes’ to any of the above, then soy protein isn’t for you.Question 3: Do you want a flavoured or unflavoured powder?
It’s worth considering the flavour of your powder because this will dictate how versatile it is. If you love a quick shake and simply add milk or water, then opt for a flavoured powder. If you love a smoothie or a bake and want to add protein, both flavoured and unflavoured would work well depending on how you want it to taste. However, if you prefer to switch it up and add your protein powder to soups, then an unflavoured product will work best.Question 4: Will you be mixing your protein powder with hot liquids?
At high temperatures protein molecules become denatured - their molecular structure is altered. This might change the texture of your protein powder. If chomping down on curdled soup or slurping lumpy coffee doesn’t sound appealing, then a choose a heat stable protein powder like faba bean.Question 5: Do you need a high percentage of protein per serving?
The protein content relates to the amount of protein that you’ll get per gram of powder. This can range from 100% (as in the case of whey) all the way down to 49% for hemp. It’s best to check the label to see the amount of protein in 100g of powder. If it’s very low, you may need to have a larger serving to get an adequate amount of protein.Question 6: Are you looking for a nude powder or one with complementary nutrients?
This final question is an important one as it’ll help you match your protein powder with your health goal and needs. Some powders are nude, 100% protein while others contain complementary nutrients that can give your protein powder some extra ‘oomph’.• There are simple protein powders that can help round out your diet and boost your protein intake. (Pulsin Faba Bean protein)
• Some combine medicinal mushrooms and adaptogens which are very calming for a stressed system. (Four Sigmatic Plant based protein with Superfoods)
• What about raw whole foods (for extra vitamins, minerals and fibre) and probiotics? They have alkalising qualities, give your total nutrient intake a boost and in the case of probiotics, contribute to the functioning of your immune system. (Garden of life Raw Organic All-in-one Shake)
• Ingredients like MCT oil, green tea and l-carnitine increase metabolic activity and how your body processes and stores fat, making them ideal additions for those looking for a protein powder to support a healthy weight. (Solgar Whey to Go; Tom Oliver Vegan protein powder).
• It’s also possible to support the whole body. A protein powder that includes seeds, turmeric, algae and hyaluronic acid (for their anti-inflammatory, detoxifying, energising, and joint lubricating effect) in addition to enzymes, probiotics, vitamins and minerals would suit those focused on head-to-toe health. (Revital Active Plant Based Protein).