Protein powders aren’t necessary to include, but can be a useful tool for some people who struggle to meet their protein needs. There are many different types of protein powders on the market. One is not inherently better than another, but there are some considerations when choosing a protein powder to make sure it’s the right one for you! And most importantly, remember to include a variety of whole food sources of protein in addition to your protein powder.
Types of Protein
Whey Protein
This is one of the most common commercially available protein powders. Whey is a complete protein derived from milk, specifically the liquid portion that separates from curds when making cheese. It contains all 9 essential amino acids. If you have a sensitivity to dairy or digestive issues with protein powders (ex. diarrhea) it would be best to choose a plant-based option.
Optimum
Naked Whey
Premier Protein
Collagen Protein
Collagen is a protein in the body, used mostly in connective tissue, and as a result this protein is only found in meat, eggs, and fish.
Ancient Nutrition
Vital Proteins
Pea Protein
This is a plant-based protein that is suitable for people with lactose-intolerance, or who follow a vegetarian or vegan diet. It is a complete protein with a low levels of one protein called methionine, which you’ll likely get during the course of the day if you’re incorporating a variety of different protein sources and not solely relying on pea protein to meet your protein needs.
Orgain
Vega Sport
KOS
Garden of Life
Hemp Protein
This is a plant-based protein that is suitable for people with lactose-intolerance, or who follow a vegetarian or vegan diet. Hemp is a complete protein that’s typically less processed than other forms of protein, but contains slightly less protein per serving than other protein powders.
Manitoba Harvest
Nutiva
365
Peanut Protein
This is a plant-based protein that is suitable for people with lactose-intolerance, or who follow a vegetarian or vegan diet. Peanuts are a high protein legume. During processing, the oil (or fat) is removed and the result is a powder.
PB2
Naked PB
Other Considerations
Amount of Protein Per Serving
The amount of protein you look for in a protein powder is based upon your individual needs. Most protein powders will be between 10-30 grams of protein per serving. Approach your search for protein powders with a protein range in mind to help find one to fit your needs.
Amount of Added Sugar Per Serving
Some protein powders contain added sugars for taste and palatability. High amounts of added sugar could potentially contribute to weight gain or hyperglycemia.
Additive Ingredients
There are protein powders that are solely protein, and then protein powders that provide protein plus other nutrients. Below are some things you might see added to a protein powder.
- Vitamins and Minerals
- If you are intending to use your protein powder as a means to also also obtain certain vitamins and minerals, make sure that you aren’t exceeding the toxic upper limit of certain vitamins and minerals if you’re taking more than 1 serving size of protein powder daily OR if you also take additional vitamins and minerals in addition to the protein powder.
- Digestive Enzymes
- These are typically added as a way to improve digestion and absorption of the amino acids in protein powder. Your body makes these enzymes naturally to digest food, so these are not necessary in a protein powder to absorb it (although some evidence suggests these might help increase absorption).
- Sugar Alcohols
- In order to add flavor to protein powders without adding sugars, manufacturers use sugar alcohols. These can sometimes cause diarrhea and gas, so it’s important to avoid sugar alcohols if you already experience gastrointestinal problems. There are products on the market that use other types of flavorings and sweeteners. However, these are a better option than added sugars for someone with diabetes (if well-tolerated).
Third Party Testing
Third party testing is a way to ensure that a product contains what it says it contains on the label. Protein powders, like vitamin and mineral supplements, are not FDA regulated like food products. Verifying that a protein powder has been third party tested means that someone has confirmed the label claims made by the manufacturer. How can you tell if a product has undergone third party testing? One of the easiest ways is to look for the NSF Certified for Sport badge, which is an independent third party testing organization that ensures the following:
- Label claim review to certify that what’s on the label is in the bottle.
- Toxicology review to certify product formulation (we don’t test for efficacy).
- Contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.
Talk with your Miga providers about what protein powders might work best for you.