So many protein powders… what to chose?

Google it and you’ll find loads of info to sort through, so here’s a quick Coles notes comparison for you:

 

Whey Protein:

• Source: Derived from milk during the cheese-making process.
• Protein Content: High protein content, typically around 20-25 grams per serving.
• Digestibility: Fast-digesting, quickly absorbed by the body making it great for supplementing around your workout.
• Best for: Post-workout recovery, as it promotes muscle protein synthesis (MPS) and rapid replenishment of amino acids; can also be used in baking.

NOTE: gold standard when it comes to whey protein is an isolate because it goes through an extra process of extracting or isolating a higher amount of the whey protein, resulting in a higher amount of the amino acid leucine, which is imperative to MPS.  Additionally, best choice is a New Zealand whey isolate because:

• NZ is known for its lush, green pastures, which allow cows to graze on nutrient-rich grasses year-round. Whey protein derived from grass-fed cows is believed to have a superior nutrient profile compared to cows fed a grain-based diet.
• NZ has strict regulations regarding the use of pesticides, herbicides, and other chemicals in agriculture. This results in a cleaner and more natural environment for the cows and, subsequently, the quality of the whey protein.
• NZ has rigorous quality control standards in place for its dairy industry. This includes monitoring for contaminants and ensuring the purity of the whey protein produced.

 

👆🏼 Diesel brand is our favorite protein powder, find it at many common stores.  If you’re in the Victoria BC area, visit Supplement King, 3680 Uptown Blvd #103, Victoria, BC for all your supplement needs!  Tell them BUILD Nutrition sent you and receive 15% off your order!

 

Casein Protein:

• Source: Also derived from milk, but digests more slowly than whey.
• Protein Content: High protein content, similar to whey.
• Digestibility: Slow-digesting, provides a sustained release of amino acids.
• Best for: Before bedtime or as a meal replacement, as it can help maintain a positive nitrogen balance (essential to MPS & recovery) during extended periods without food.

 

Plant-Based Protein (e.g., Pea, Rice, Hemp):

• Source: Derived from plants like peas, rice, hemp, or soy.
• Protein Content: Varies by type but generally lower than whey or casein, much lower in leucine.
• Digestibility: Varies; some plant proteins are easier to digest than others.
• Best for: Vegans, vegetarians, or individuals with lactose intolerance. Use as a protein source in smoothies or shakes. When using for baking, experiment with small batches first (https://buildnutrition.ca/frustration-of-baking-with-vegan-vs-whey-protein-powder/)

 

Egg White Protein:

• Source: Made from egg whites.
• Protein Content: High protein content, high leucine.
• Digestibility: Easily digestible with a good amino acid profile.
• Best for: Post workout, also for those looking for an alternative to dairy-based proteins. Suitable for baking or shakes.

 

Soy Protein:

• Source: Derived from soybeans.
• Protein Content: Moderate to high protein content, making it the best alternative to whey or egg white protein (when optimal MPS is priority).
• Digestibility: Good digestibility and amino acid profile.
• Best for: Vegetarians, vegans, or those looking for a complete protein source. Can be used in smoothies, shakes, or cooking.

 

Collagen Protein:

• Source: Derived from animal connective tissues (collagen).
• Protein Content: Lower protein content compared to other options.
• Digestibility: Easy to digest but lacks some essential amino acids.
• Best for: Supporting skin, hair, nails, and joint health. Not ideal for muscle recovery due to its amino acid profile.
• NOTE: also see our blog comparing whey to collagen for building muscle (https://buildnutrition.ca/is-whey-or-collagen-protein-better-for-building-muscle/)

 

Hydrolyzed Protein:

• Source: Typically derived from whey, casein, or collagen.
• Protein Content: Similar to the source protein.
• Digestibility: Pre-digested, making it easy on the stomach and quick to absorb.
• Best for: Individuals with digestive issues or sensitivities, as it’s gentle on the stomach. Can be used post-workout or as needed.
• NOTE: not as readily available in stores and often quite pricey.

 

What to look for when buying protein powder:

High-quality protein powders should provide you with the protein content you need while avoiding unnecessary additives and fillers.  Here’s what to look for:

1. Ingredient List:

   • Check the ingredient list to ensure it contains a minimal number of real, recognizable ingredients. Avoid products with long lists of artificial additives, sweeteners, and fillers.
   • Look for ingredients you can pronounce and understand.

2. Minimal Additives:

   • Avoid artificial sweeteners, flavors, and colors. Instead, opt for products sweetened with natural sweeteners like stevia, monk fruit, or coconut sugar.
   • Choose protein powders with minimal preservatives and additives.

3. No Fillers:

   • Steer clear of protein powders that contain unnecessary fillers, such as maltodextrin, cellulose, or other bulking agents.

4. Third-Party Testing:

   • Choose protein powders from reputable brands that undergo third-party testing for quality and purity. These tests can verify the accuracy of the ingredient list and ensure the absence of contaminants.
   • Look for something on the label that states it’s been third-parting testing.  NSF is a common stamp you’ll see.

5. Protein vs Carb Content:

   • Ensure the protein powder provides an adequate amount of protein per serving to meet your nutritional needs. This typically ranges from 15 to 30 grams of protein per serving.
   • If getting enough dietary protein with added carbs is your goal, check to ensure there is no more than 5 grams of carbs per serving in the protein powder.  A true protein powder should be lower in carbs, whereas a meal replacement shake formula will have both high protein and carbs.

 

Hope that helps!  If you’d like some personalized help in hitting your protein goals, get in touch – this is our jam!

 

Did you know?

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The science, the why, and all the how-to’s… every day so you can build the lifelong habits you need to build your best body, from the inside out.

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