Protein Powders - How to Choose

Whether you're trying to gain muscle or lose weight, a protein shake can provide essential nutrients to helping you reach your goal. But with so many protein powders on the market, choosing the best one can be a bit confusing. There are a few simple things to take into consideration when choosing the best one for you. 

First, ask yourself what the goal of taking a protein shake is. 

If you're looking to build muscle, whey protein and whey isolates will be best for you. They have an ability to be absorbed by the body easily, and therefore work best for quick absorption following exercise when the goal is increasing muscle mass and strength. You might also look for a protein shake that contains BCAA's (branched chain amino acids) as they help limit muscle deterioration and promote muscle growth.

If you're looking to lose weight and seeking a protein powder to support your protein intake, look for one that does not contain added sugars or sweeteners made from starch (like maltodextrin). You can still have a whey protein powder that works for you, but make sure it's not a gainer. In order words, look at the total calories in one serving, as well as the amount of carbs present. If those numbers are high, it probably isn't the best suited for weight loss. 

Second, make sure the protein powder you choose doesn't upset your stomach. 

Whey proteins don't work for everyone, especially those who have dairy allergies or irritable bowel syndrome. There are lots of other protein sourced powders on the market to help with this issue. There are egg protein powders, which release slowly and can be consumed throughout the day, as well as pea, hemp, and rice protein protein powders that are great options for vegans and vegetarians that also provide gluten free options. 

Lastly, the cleaner the better.

Take a look at the ingredients near the bottom of the nutrition label on the powder. If the list is long and filled with a bunch of worshippers you can't pronounce - those are fillers. Protein powders have a bad reputation for putting random ingredients in their mixture to fill it out and give it a bigger volume. This helps the company sell the product for cheaper since what you're really paying for (protein) is actually often in small quantities, and helps keep the price of the product low. Sometimes the ingredients can even include things you really don't want to be consuming anyways.

The best thing you can do is pick a protein powder with as few ingredients as possible. This ensures that it's clean, straight forward, and you're getting exactly what you pay for.

I'm always happy to give my advice on my favorite powders that I've recommended to clients as best for their needs, so feel free to reach out!