How to Pick a Quality Protein Powder
With so many options for protein powder on the market today, how can you choose one that’s worth your money? All protein powders are not created equally. Some contain pure amino acids, while others contain a blend mixed with sweeteners, thickeners, and potentially contaminated with toxins or steroids. But how can you see past the keen marketing strategies used to determine the best product for you?
Parameters for a Quality Protein Powder
1) The first thing to identify is predominantly what type of protein the powder is derived from by looking at the ingredients list. This will be helpful in determining the digestibility and bioavailability of that type of protein — in other words, how well the body can break that protein down and how well it can utilize the amino acids after digestion and absorption. The combined measurement is called the Protein Digestibility Corrected Amino Acid Score (PDCAAS), and it’s been the standard for measuring a protein’s quality since 1989. Here are the ratings according to the PDCAAS, where 1.0 is the optimal digestibility and bioavailability score. The closer to 1, the more easily your body can digest and utilize the protein type.
2) Additionally, it’s important to recognize your goal for using protein powder. Is it to balance blood sugar? Increase overall protein intake after an injury or medical procedure? Aid muscle anabolism after resistance training? In this post, I will further discuss implications for choosing a protein powder for athletic purposes, specifically to improve muscle protein synthesis after resistance training because this purpose poses the most specific measured parameters for maximizing benefits.
According to the International Society of Sports Nutrition, “Rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS (muscle protein synthesis).”
Animal protein sources (i.e. beef, milk protein) are naturally complete proteins (or proteins that contain all of the essential amino acids in one serving, whereas plant based proteins must use combinations of different plant sources to compose a complete protein. Animal sources also naturally contain higher levels of leucine, a BCAA (branched chain amino acid) that is essential for building muscle. Below in this article we will discuss more about animal vs plant protein sources.
3) Third, I recommend for my clients to look for the NSF or Informed Choice for Sport labels on their protein powder. Although this testing is designed for pro athletes or athletes who are frequently drug tested, I still recommend it to everyone because this ensures the product has been third party tested and actually contains what it states is in the product. Protein powders/supplements without one of these two labels could be telling you the product has 2g of leucine and it’s a protein isolate when really it contains 50% protein and 0.5g of leucine, because these products are not regulated by the FDA. The other danger with picking a product that does not have this third party testing is that it could be contaminated with toxic metals or anabolic steroids that it does not label (because, quite frankly, they don’t have to!).
4) Lastly, it’s important to recognize unnecessary added ingredients in the protein powder. If your protein powder has a laundry list of ingredients, it’s safe to say you could pick a more optimal one. I recommend clients to pick a protein powder with < 1 g of added sugar per serving. If you’re able to digest stevia without GI upset, that’s not a bad alternative for use of a sweetener. Additionally, be cautious if a product states it contains “Natural Flavors,” as this can potentially be chemicals/added toxins that you could do without in your protein powder if it’s not third party tested.
Animal-Derived Protein Powders
You might’ve noticed whey protein ranks high on the PDCAAS list. Whey protein has been shown to be the most effective protein type in aiding muscle protein synthesis after resistance training because of it’s rapid digestibility and high quality. It also contains the highest leucine concentration among other types of protein.
It’s important to recognize there are two different types of whey protein sold; isolates and concentrates. Isolates undergo more processing to remove lactose and fat, whereas whey concentrates contain more of these byproducts and usually contain around 80% protein. I recommend a brand like Klean Athlete Whey Isolate, which contains 2g Leucine per serving and contains minimal ingredients. Other solid options could be Ascent Whey Protein, BiPro Elite, or Momentous Absolute Zero Whey. I always like buying the unflavored option to avoid poor tasting protein (and because I’m not a fan of the taste of stevia).
Plant-derived Protein Powders
Because plants do not contain a complete amino acid profile, meaning, they do not contain all of the essential amino acids in one serving, protein powders usually have a blend of plants to make up a complete protein. Plant-based protein powders that contain a blend of sources such as pea, soy, brown rice, or hemp will still provide adequate BCAAs and essential amino acids that are a smart choice for those avoiding dairy. Here is a more comprehensive breakdown of plant-based protein sources. Following the guidelines above, Garden of Life Sport Plant Based Protein contains a blend to make up a complete protein, it contains 2.5g of leucine per serving, and it is NSF certified. Other options with solid ingredient lists are Vega Sport, Now Sport, or Momentous Absolute Zero Plant Protein.
The next time you’re shopping for a new protein powder, consider these parameters in making a more informed choice to maximize the benefits of what you choose. If you have any more specific questions, feel free to shoot me a direct message!
