Choosing a protein powder can be very difficult because there are so many options on store shelves. Ingredients, flavor, and protein source all depend on how you choose a protein powder.
When you go to buy the right protein powder, start with some basic questions:
- Which flavor do you like? The most effective protein powder is one that you are happy to use. Choose flavors that you like so that drinking your daily protein shake doesn’t become a hassle for you.
- Do you have any dietary restrictions? Check the ingredients of protein powders to make sure they meet your dietary choices. The label should indicate if the product meets special requirements such as non-GMO, vegan or kosher.
- Do you need to monitor your sugar intake? If you keep a close eye on how much sugar you eat each day, look for a protein powder that has an appropriate amount of added sugar for you.
- Will it provide the right amount of protein? Take a look at the per-serving information to make sure the powder will give you the protein you want for your nutritional goals.
- Has it been tested for safety? Protein powder is considered a supplement, not a food product, so They are not regulated by the FDA,
“It’s best to choose a protein powder that has been third-party tested,” says registered dietitian Joanna Gregg, RD. “Third-party testing can help ensure the purity and safety of the product and verify that the ingredients listed on the label are actually in the product in the correct amounts.”
5 Protein Powder Types You Should Know
majority of Protein powders are made from by removing Protein from other food sources,
The extracted protein can be finely ground and mixed with artificial flavors or sweeteners. You can add the end result to protein shakes, smoothies, cereal, milk, or water.
The nutrition label will tell you the amount of protein per scoop and additional ingredients.
1. Whey Protein Powder
How Whey Protein is Made: Whey is the leftover liquid After the cheese is made, “the liquid that is extracted from the whey goes through a refining process to reduce the lactose and fat content, then it’s refined into a powder that is pure protein,” explains Gregg.
Benefits of Whey Protein: “Whey protein is sometimes It is considered as one of the best protein supplements Because it’s a complete protein and contains all the essential amino acids, including branched chain amino acids (BCAAs),” says Gregg. “BCAAs are essential for muscle synthesis and recovery.”
Who is whey protein suitable for: Whey is technically a dairy product and is suitable for most people, but it is not compatible with a vegan diet or if you have medical reasons to avoid dairy.
When to drink whey protein: Whey one easily digestible This is the best form of protein, so it’s a great choice for a post-workout protein shake.
Top Whey Protein Powder Recommendations:
Greg’s #1 Pick: Ascent Native Whey (Chocolate)
Runners-up:
2. Casein Protein Powder
How casein protein is made: Casein is a component of milk Which is responsible for emulsification. It can be extracted from milk and used in food products.
Benefits of Casein Protein: Casein-based powders are very filling, so if you’re looking for a protein source that will keep you satiated and prevent snacking, this is a good option.
Who is casein protein suitable for: Like whey, this is also a dairy product, so be sure to check the label. You should not choose casein protein powder if you need to stay away from dairy for some reason.
When to drink casein protein: Gregg said that casein is a Slow-digesting protein”Try taking casein powder before bedtime or at other times when a steady source of nutrients is the goal rather than immediate muscle repair or recovery,” she says.
Top Casein Protein Powder Recommendations:
Greg’s #1 Pick: Gold Standard 100% Casein (Chocolate Peanut Butter)
Runners-up:
Fun facts: Did you know that MyFitnessPal has the largest food database in the world, with over 19 million foods? Keep track of your protein powder And much more on the app!
3. Plant-Based Protein Powder
How plant-based protein is made: Plant-based protein powder Can be made from soy, rice, hemp and pea proteins.
Benefits of Plant-Based Protein: “Most plant proteins are missing at least 1 of the 9 essential amino acids, but they usually contain more Fiber and Antioxidants They’re better than whey-based proteins,” she says. “They’re also Environment friendly And lactose free,
Who is plant-based protein suitable for: Plant-based protein powders don’t contain animal products, so they may be more appealing to people following a vegan diet.
When to drink plant-based protein: The plant-based powder can be used to get energy after a workout or added to meals to increase protein intake.
Best Plant-Based Protein Powder Recommendations: Greg’s #1 Pick:
Vega (Creamy Vanilla)
Runners-up:
4. Egg-based protein powder
How to make egg-based protein: Egg protein powder is made by dehydrating egg whites and refining them into a powder.
Benefits of Egg-Based Protein: Eggs are an excellent source of protein in their whole form. Experts agree Eggs are easily digestible and are a source of essential amino acids. Eating eggs also provides long-term satiety, reducing your desire to snack later.
Who is egg-based protein suitable for: Egg-based protein is good for people who aren’t allergic to eggs but don’t want dairy protein.
When to drink egg-based protein: Eggs are a classic breakfast food, so egg-based proteins can be added to breakfast smoothies.
Best Egg-Based Protein Powder Recommendations:
Greg’s #1 Pick: Naked Egg (unflavored)
Runners-up:
5. Clear Protein Isolate Powder
How Clarified Whey Protein is Made: Clear whey protein is a more refined type of whey protein. It contains whey protein isolate that has been further processed, and is believed to contain less lactose, and is more water soluble.
Benefits of Clarified Whey Protein: Clear Whey protein powders are lighter in texture than traditional protein powders, so some online users describe them as less heavy. “This is a fairly new product,” says Gregg. “There has been very little research about its benefits compared to other protein powders.”
Who is Clarified Whey Protein suitable for: These powders are popular with people who want a lighter version of whey protein drinks.
When to drink clarified whey protein: When you mix it with water, it becomes more like a sports drink rather than a creamy shake, so it’s light and refreshing after a workout.
Top Explicit Whey Protein Powder Recommendations:
Greg’s #1 Pick: My Protein Clear Whey Isolate
Runners-up:
Frequently Asked Questions
Is it important to track protein intake?
Tracking carbohydrates and fats as well as proteins can be useful to make sure you are eating the right diet. Good balance Macronutrient intake, especially if you have specific weight goals.
Try tracking your macros for free myfitnesspal Application.
Can I rely on protein powder to meet all my protein needs?
Protein powder is an easy way to track protein intake because the serving information makes it clear how much protein you’re getting from each scoop.
“Don’t let protein powders replace other sources of macronutrients,” says Gregg. “Powders are great, but they are dietary supplements, not substitutes for a varied diet. Lean meats, beans, eggs, and dairy are also great sources of protein.”
How do I know how much protein I need each day?
As a general recommendation, you should get 10% to 35% of your daily calories From proteins. MyFitnessPal Macro Calculator To get a customized recommendation.
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