Protein Powder Cheat Sheet
By: HealTh + Wellness coach Natalie Gould
“Should I use a protein powder? Which one do you recommend?”
It’s one of the most common questions we hear from clients and patients at Dr. Katie’s Wellness Insights Integrative Medicine center in Darien, CT.
And for good reason.
The supplement aisle of grocery and health food stores is becoming increasingly crowded, making it ever more confusing on which protein powders to choose and how to use them.
Here we’re going to break down all the questions.
Why is protein important and why use a protein powder?
What’s the difference between the options available and how to choose?
Lastly we’ll share the brands we recommend and a couple of our favorite recipes.
Why Protein Is So Important
While we’ve known the importance of protein as a building block of life, research is now showing just how critical it is for our longevity, hormone and immune health, blood sugar balance, and satiety.
And of the 20 amino acids that make up protein, 9 of them we must obtain from our diet through animal protein sources such as beef, poultry, fish, eggs and dairy, and plant sources such as soy, quinoa and buckwheat.
What is also unique with protein is that — unlike the other macronutrients — not getting enough of it will come at quite a cost, especially in our later years.
As we age, usually in our 30s, our lean muscle mass begins a slow and steady decline: somewhere between 3-8% per decade.
Without sufficient dietary protein combined with strength training to combat this decline, over time we increase our risk of other health issues preventing us from living the life we want to live in midlife and beyond.
Do you want to travel, throw a ball with your grandkids, or carry your own groceries in the last decades of your life?
Then, much like you plan for your retirement financially, you should be focusing on building and maintaining your muscle mass today.
Think of lean muscle maintenance as a savings account for actually doing all the activities you're saving up for.
This is where protein comes in: it’s a vital factor to ensure the growth and maintenance of lean muscle mass.
Why Use a Protein Powder?
Protein powders are one of the most convenient and versatile ways to ensure you're getting enough protein in your diet. They provide a complete source of protein, containing all 20 amino acids, and can be easily incorporated into your daily routine. Whether you need a quick on-the-go breakfast or want to add protein to your favorite recipes, protein powder can be a valuable addition to your pantry.
How to Choose a Protein Powder
When choosing a protein powder, consider your dietary preferences and any potential allergies or sensitivities. Organic, grass-fed whey protein is a great option for those who consume animal products, while plant-based options like organic pea, hemp, or chocho bean powder are suitable for vegans and vegetarians.
Look for products without fillers, artificial flavors, or emulsifiers, and if sweetened, opt for those sweetened with monk fruit. Using whole low-glycemic fruit like berries is also a fiber-rich and delicious way to add flavor while using an unsweetened protein powder.
If reducing sugar cravings is a priority, having a protein-filled savory breakfast is a great way to start the day. A blood sugar balancing meal like our Grain-Free Porridge with an unsweetened protein powder will prevent any blood sugar crashes which in turn provides steady energy, mental focus and fewer cravings.
Whey Protein Isolate vs Concentrate
Whey protein is one of the most popular options as it is easily digested by most and blends well making it easy to use in a variety of ways. It’s derived from cow milk, and is a nutrient dense liquid with all 9 essential amino acids that is then filtered and then dried into a powder.
If building muscle is a priority for you, and you are sensitive to lactose, a grass-fed whey isolate protein powder is your best option. Whey isolates undergo a more extensive extraction process, removing the fat and carbs, leaving just the whey protein. With a higher concentration of protein, usually around 85%, this is a great way to get in your protein requirements for muscle growth, especially post-workout. And while both isolates and concentrates are low in lactose, for anyone concerned about intolerance, isolates may be a better fit.
Whey concentrates are also great for building and maintaining muscle with 70 - 80% protein. These undergo fewer processing than isolates making them more calorie dense, but also more affordable.
Collagen
Collagen is the most abundant type of protein in the human body. As a protein powder, it’s a great option for those looking to support their digestive, skin, hair, and joint health. It is derived from animal sources, such as bovine, poultry, or marine collagen, and provides specific amino acids that are beneficial for connective tissues in the body.
When choosing a collagen protein supplement, look for one that is hydrolyzed. This means it has been broken down into peptides which not only makes it easier to dissolve into liquids, it’s also more easily digested and absorbed by the body.
Note, however, that collagen is not a complete protein as it does not contain tryptophan which is one of the 20 amino acids. Tryptophan can be obtained from food sources that can be added to your collagen meal like oats, banana, peanuts, pumpkin seeds or in another meal by the way of chicken, turkey, tuna, chocolate, tofu and soy.
Plant Based Options
Pea protein is a great option for those that are plant based. Not only is it high in iron, it’s also a useful source of branch-chain amino acids which can aid in muscle repair and synthesis.
Newer to the market are chocho bean powders. The chocho bean comes from South America and is a complete protein with all 9 essential amino acids and is full of vitamins, minerals and fiber. They are also lectin-free which can be useful for those that have issues digesting lectins.
Finally, hemp protein is another great plant-based choice for protein powders. It’s another complete protein that’s also high in fiber and omega-3’s plus plenty of minerals like iron, zinc and magnesium.
Wellness Insights Approved Brands
When it comes to choosing a protein powder, we recommend selecting brands that prioritize quality and transparency.
Some of our approved brands include organic, grass-fed whey protein options without fillers or artificial flavors.
For plant-based protein powders, we recommend brands that offer organic pea, hemp, or chocho bean powder without any additives.
Remember to choose the option that aligns with your dietary preferences and overall health goals.
Whey Protein Powders:
Build Muscle & Minimize Lactose - Be Well by Kelly Organic Grass-Fed Whey (Whey Isolate)
Maintain Muscle - Natural Force Organic Grass-Fed Whey or Designs for Health WheyCool Grass-Fed Whey (Whey Concentrate)
Reduce Sugar Intake with Unflavored Versions
Collagen:
For Pescatarians:
Plant Based Protein Powders:
Be Well by Kelly Plant Based Protein Powder
Garden of Life Organic Plant Based Protein Powder (Pea Protein Blend)
Reducing Sugar Intake with Unflavored Versions
Get more healthy living tips from Dr. Katie.
*This blog and website do not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Always check with your own healthcare provider before taking a new supplement and before making any significant diet, lifestyle, exercise or other changes. Never ignore professional medical advice in seeking treatment because of something you have read on this site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
