What You Need To Know About Protein Powder

Protein powder is a quick way to help ensure that your body is nourished and satisfied. You may use it for a variety of reasons — to lose weight, improve sports performance, build muscle mass and for overall wellness.

But look around, and the protein powder options are endless. How do you know what type is best for your personal health goals?

Registered dietitian Kate Patton, MEd, RD, CSSD, LD, gives us some advice.

Is protein powder good for you?

The answer isn’t so straightforward. While protein powder can be a good tool to help with your health and wellness goals, there are some factors you should consider.

Pros and cons of using protein powder

So, what’s the upside of using protein powder?

• It can help you meet your body’s daily protein requirements. Although there’s no magic number for how much protein to consume at one time, it’s best to aim for at least 3 ounces or 20 grams of protein per meal.
• It can aid in weight loss. Protein helps you feel fuller for longer. That means you may eat smaller portions and snack less in between meals. Over time, this can help you lose weight.
• It can help build muscle mass. Protein is full of amino acids that can help repair and rebuild muscles after a workout.
• It can be a good on-the-go option. Protein powder is a quick, convenient way to up your protein intake when you don’t have time for a full meal.

Cons include:

• It doesn’t offer equal nutrition compared to whole foods. What you may find surprising is that protein shakes generally contain fewer nutrients than whole foods. For that reason, shakes may help you lose weight, but whole foods can offer a bigger nutritional punch.
• It may cause gastrointestinal side effects. People with irritable bowel syndrome (IBS) or lactose intolerance should choose powders that don’t contain lactose sugars, artificial sweeteners or dextrins/maltodextrins (sweeteners made from starch). If you have a gluten allergy or sensitivity, don’t choose powders that contain gluten.
• It’s considered a supplement. The U.S. Food and Drug Administration (FDA) doesn’t regulate supplements. That means that there can be inconsistencies with ingredients. Patton recommends looking for products that have been verified by third-party testing.

Additionally, you’ll need to limit protein if you have kidney disease. People with kidney disease can’t tolerate a lot of protein at one time. Stick with powders that have a lower range of protein content (10 to 15 grams per serving). But it’s always a good idea to check in with your healthcare provider first.

And if you have diabetes, you should choose protein shakes without added sugar (pro tip: Don’t choose protein powders with sugar listed as one of the first three ingredients). It’s also best to look for a shake that’s low in carbohydrates (about 5 to 15 grams per serving).

When should you use protein powder?

It all depends on what you’re using protein powder for:

• To recover after exercise: An athlete or avid exerciser should consume protein within 60 minutes of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process.
• To control your weight: It’s best to consume a steady supply of protein at each meal and snack to help keep you full. You can use protein powder as a meal replacement.

Choosing the right protein powder

So, how do you choose a protein powder among the endless options? Consider your goals.

• For muscle growth: Whey protein and whey isolates are your best options.
• For weight loss: Choose powders with no added sugars or dextrins/maltodextrins. Don’t choose those with added branched-chain amino acids (BCAAs), as they help promote muscle growth and weight gain.

Types of protein powders

There’s a variety of protein powders to choose from, including:

• Whey protein: One of the most commonly used proteins, it’s best for day-to-day use. It contains all of the essential amino acids and is easily digested. It helps boost energy and can reduce stress levels.
• Soy protein: This is another common choice. It helps reduce high cholesterol and can ease symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass.
• Egg protein: This type is released more slowly than whey and can be taken throughout the day.
• Milk protein: Using this kind helps support immune function and enhance muscle growth.
• Brown rice protein: This is 100% plant-based and is a good choice for vegetarians or for people who don’t consume dairy products. It’s also gluten-free.
• Pea protein: This 100% plant-based type is highly digestible, hypoallergenic and economical.
• Hemp protein: Another good 100% plant-based option. It’s a good source of omega-3 fatty acids.

“Each protein powder has a unique taste, depending on the ingredients and protein source,” notes Patton. “A lot of companies use fillers or flavor enhancers designed by food scientists to create flavors beyond the standard vanilla, chocolate and strawberry.”

To improve the taste of the protein shakes, mix your protein powders with milk or a milk alternative (as opposed to water) to produce a creamier milkshake-like texture.

And you can create your own flavor enhancers by mixing in one serving of fruit or even a tablespoon of peanut butter.

Just remember that protein powder does expire. Most brands are good for about a year or two if it’s stored in a cool, dry place. Make sure you follow the “best by” date on a product’s packaging.

Key takeaways

From whey protein to hemp protein, it’s important to know the difference between available protein powders so you can make the best decision for you and your lifestyle.

“Protein powder can be a good option to help you reach your daily protein goals,” says Patton. “To save money, buy tubs of protein powder instead of ready-to-drink protein shakes, which are more expensive because they’re convenient.”