As a Dietitian, a question I frequently get asked is, “Should I be using a protein powder?”
Before we discuss the various types of protein powders on the market, first ask yourself the following questions:
1. What are my daily protein requirements?
2. Am I able to meet them with real food?
3. If not, what high protein foods can I incorporate into my diet to increase my protein intake?
4. Lastly, if I can’t get in enough with real foods, which type of protein supplements would best meet my needs?
Protein powders can be expensive not to mention, you can never buy just a small amount to see if you like it. They only come in these giant containers so if you don’t like the taste, you are stuck with finding ways to use it. There are so many different kinds on the market, let’s discuss the gold standard, whey, compared to 4 of the top plant-based protein powders: soy, rice, pea and hemp. Lastly, I will end by discussing ways to find a quality protein powder supplement.
What are my daily protein requirements?
The Recommended Dietary Allowance for protein needs to prevent deficiency in an average, sedentary adult is .8 g/kg body weight (1 kg=2.2 pounds). This is a baseline, and I don’t typically recommend this low of a protein intake unless there is decreased kidney function.
Factors which increase protein needs include:
-wounds: can increase protein needs depending on size and severity of wounds up to 2 g/kg body weight
-age: after age 40, loss of muscle mass increases so protein needs increase to >1 g/kg body weight)
-cancer: increases needs to 1.3-1.5 g/kg or more depending on therapies used and type of cancer
-pregnancy/lactation: slightly increases protein requirements
-acute illness/infection: can increase protein needs up to 2 g/kg body weight depending on the illness
-exercising: on a regular basis (>150 minutes per week) increases needs to 1.1-1.5 g/kg body weight
-strength training or weightlifting: increases needs to 1.2-1.7 g/kg body weight
*If you would like a personalized nutritional assessment by a Kim Duffy, who is a registered dietitian to determine your specific macronutrient (calories, protein, carbohydrate and fat) needs to meet your wellness goals, click here to learn more and get registered.
Excessive Protein intake would be considered >2 g/kg body weight. Remember that consuming excess calories in any form whether it is carbohydrates, fat or protein will be stored as fat. Protein does require more calories to digest called the thermic effect of food, but this is a whole different discussion we will save for later.
Am I Meeting My Protein Needs with Food?
If you eat a varied diet which incorporates meat, eggs, dairy, beans/legumes and/or nuts/seeds, the answer is probably yes. If you are a vegetarian or vegan, it can be more challenging to meet protein needs. However, it is not impossible with a little focus and understanding of which plant foods contain protein.
If you calculated your protein needs to be 80 g per day, here is a sample meal plan which equals >86 g of protein:
Breakfast
2 eggs (7 g protein each)
whole grain English muffin (4 g protein)
2 Tablespoons natural peanut butter (7 g protein)
Am Snack
6 oz of plain Greek yogurt (18 g protein)
1 cup blueberries
Lunch
2.6 oz of tuna (17 g protein)
1 tablespoon olive oil mayo
High fiber tortilla (5 g protein)
Lettuce and tomatoes
Dinner
3 oz of chicken breast (21 g protein)
2/3 cup sweet potato (1.4 g protein)
1 cup broccoli (3 g protein)
If you would like a FREE full 7-day high protein meal plan (averages >120 g protein per day) which includes a full week of recipes for meals and snack PLUS a grocery list, click here.
Protein Powders- Which Protein Powder is Better: Plant Based or Whey?
Protein powders are made from extracting protein from plant or animal foods like peas, rice, soy or cow’s milk and eggs. Naturally occurring carbohydrates, fats, minerals and fiber are frequently removed during processing. Sweeteners, herbs and supplementary nutrients may be added.
They are not regulated like food or medicine since they are classified as a dietary supplement. Many companies don’t test for safety or efficacy prior to selling to consumers. This is why it is important to do your research in finding a quality protein powder before buying.
There are independent labs which test protein powders and other products. Click here to go to Consumer Labs, an independent testing site which has great supplement and product review for a small membership fee.
Whey Protein
What is whey?
Whey is the liquid left after enzymes are added to milk and the solids (casein) are separated from the liquids (whey). The casein is also a protein but is slower to digest and has a lower *biological value so it won’t be part of the discussion in this post. The whey is filtered, then microfiltered (whey protein concentrate) and then ultrafiltered (whey protein isolate). Lastly, it is dried and flavorings are added to make the product we consume today.
Types of Whey Protein
· Concentrate is typically the cheapest type because it goes through less processing.
· Isolate is more finely filtered so it is typically higher in protein and lower in lactose, fat and carbohydrate compared to concentrate. Click here to see a nutritional comparison between whey concentrate and isolate.
· Hydrolysate is protein that has been broken down even further into strings of amino acids called peptides for faster digestion. Athletes may use these for a shake after workouts to take advantage of faster absorption to promote muscle protein synthesis. The lactose is removed from this whey protein so this may be a better option for those who have lactose intolerance or sensitivity.
Whey protein has been shown to be a preferential protein source for athletes because it is rapidly digested and absorbed. It includes all essential amino acids as well as an increased proportion of *branched chain amino acids.
Plant Based Protein Powders
Studies have shown plant-based protein powders can be just as effective for maintaining or building muscle mass, when coupled with exercise, as those made from animal products. They typically contain fiber and other phytonutrients that animal products do not contain. They are usually lower in fat but may be higher in carbohydrates and calories depending on the plant source they are made from. Since most plant proteins contain fiber, they are slower to digest and be absorbed. In athletes, this may mean less circulating amino acids readily available post exercise.
Soy
Soy protein comes from the soybean which is a legume. It is the only plant food that is considered a complete protein with a high percentage of branched chain amino acids. Fat and cholesterol are lower especially if a soy isolate is used. Soy protein contains beneficial phytonutrients called isoflavones.
Some negatives of soy protein include:
-Soy protein and its powder contain phytates which can decrease mineral absorption.
-The soybean is typically genetically modified.
- Pesticides/herbicides are commonly used in growing soybeans.
Rice
Rice protein powders are made from brown rice. They have been around for many years. Rice protein contains all the essential amino acids but is too low in lysine to be considered a complete protein. These powders tend to be a bit higher in calories compared to whey and other plant based protein powders.
Pea
Pea protein is made from the yellow split pea. It contains all of the essential amino acids but only a small amount of methionine. It is rich in branched chain amino acids. Pea protein is digested and absorbed slower than whey protein but in comparison to other plant proteins, it is fairly easily digested. A lower percentage of the amino acids in pea protein can be used by the body compared to animal proteins.
Hemp
Hemp protein is made from cannabis sativa L. but only contains trace amounts of the psychoactive component, THC, found in marijuana. One of the main proteins in hemp is albumen, like in egg whites. It is not considered a complete protein because it is low in the essential amino acids’ lysine and leucine. Hemp protein contains more branched chain amino acids than rice or egg whites but less than whey or soy. It is high in omega 3 fatty acids and appears to be easily digested.
Plant protein powders, like whey, come in 3 different forms:
Concentrates are produced by extracting protein from the whole food using enzymes or heat and acid. They usually consist of 60-80% protein and 20-40% of fat and carbs.
Isolates are created using an additional filtering process that removes more fat and carbohydrates which concentrates the protein further. Protein isolate powders contain ~90-95% protein.
Hydrolysates are produced using more enzymes or heat with acid causing a breakage of the bonds between the amino acids. They are typically absorbed faster by the body and muscles.
Since plants can absorb toxins from the soil prior to being made into protein powders, many may contain heavy metals like lead, arsenic, cadmium, and mercury as well as BPA, pesticides/herbicides or other contaminants. When choosing a quality plant-based protein powder, look at www.cleanlabelproject.org. The Clean Label Project has examined protein powders and reported on any toxins found. It also provides quality brands to choose from.
How to Choose Quality Protein Powders
Which Protein Powder is Better: Plant Based or Whey?
Research before you buy:
Look for quality organic, non GMO brands with whole real ingredients as much as possible.
Go to www.cleanlabelproject.org for listing of good quality, tested protein powders.
Read the ingredient labels:
Avoid those with various sources of caffeine including:
· Coffee extract
· Guarana
· Mate
· Cocoa
Avoid added sugars and know the other names of sugar including:
· Fructose
· Honey
· Maltose
· Lactose
· Fruit juices
Avoid the non-nutritive sweeteners including:
Sugar alcohols
· Lactitol
· Mannitol
· Maltitol
· Sorbitol
· Xylitol
Zero Calorie sweeteners
· Saccharin
· Aspartame
· Acesulfame-K
· Sucralose
Conclusion
Using protein powders to supplement your protein intake is not necessary for the general population. The normal, healthy adult who consumes animal products is likely meeting their protein needs with food intake alone. If you aren’t getting in enough protein and would like to find a protein powder to meet your needs, do your research first. Whey protein is considered the gold standard for muscle maintenance or gain due to its rapid digestion and absorption but if you don’t eat animal products or don’t tolerate milk proteins/lactose, a plant-based protein powder may be a better option. What is your favorite type of protein powder? Please comment below!
*Definitions:
Branched chain amino acids (BCAA) are the amino acids valine, leucine and isoleucine which are depleted with exercise. They are important for maintaining muscle tissue.
Essential amino acids are 9 different amino acids that must be consumed in the diet because the body can’t make them.
Non-essential amino acids are the ones which the body can make.
A complete protein is one which contains all 9 essential amino acids.
Biological value measures protein quality and how efficiently the body can use a food.
High biological value protein are typically animal products.
Resources and references:
“Which protein is best?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
Here is a research review on whey proteins safety and efficacy on physical performance. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491698/
Many studies have shown that whey protein aided in the maintenance and gain of muscle mass as well as increased strength and faster recovery. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
Kimberly Duffy, RDN, LD, CPT
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