These days, there’s no shortage of protein powders on the market.
You can’t walk through a grocery store or flip through a magazine without being bombarded with various ads from companies proclaiming to have the greatest, best-tasting protein powder for building muscle and helping you manage your weight.
How do you decide between all these different options? How do you figure out which one is the most appropriate for your specific fitness goals?
If you’re confused by all the information out there, keep reading. Explained below is all the information you need to figure out what to look for in a protein powder.
Do You Need Protein Powder?
Before getting into the specific information about what you should look for in a protein powder, it’s important to ask yourself whether or not you actually need to be using protein powder.
Protein powder is a nutrition supplement. That means it should be used supplementally. In other words, you shouldn’t rely on protein powder every single day to meet your protein needs.
The majority of your protein ought to come from whole foods (meat, fish, eggs, etc.). Use protein powder on days when you fall short of your protein goals, but it probably shouldn’t be an everyday staple.
How Much Protein Do You Need?
Speaking of protein goals, you might be wondering now how much protein you should aim to consume each day.
Some people mistakenly believe that more protein is always better. That’s definitely not the case, though.
Protein is an essential macronutrient, and you need it for muscle repair, proper immune system function, cellular health, and a variety of other bodily processes. But, too much protein can cause a variety of health issues, including the following:
- Dehydration
- Gastrointestinal distress
- Fatigue
- Headaches
- Nausea
- Kidney and liver disorders
- Blood vessel disorders
So, how much protein should you be shooting for? For active individuals, a good goal is .6-.8 grams of protein per pound (or 1.3-1.8 grams per kilogram) of body weight. If you weight 150 pounds, for example, that would mean consuming between 90 and 120 grams of protein.
What to Look for in a Protein Powder
Now that you know a bit more about how much protein you should consume, you can track your daily food intake and figure out how much protein you’re eating on a daily basis. Once you know this, you can determine how much you need to rely on protein powder.
If, after assessing your protein intake, you find that you’re falling short of your goals, you can look for a good protein powder that will help you meet your needs.
But, how do you choose the right protein powder? The following guidelines can help you sift through all the different options and figure out which one is best for you:
Understand the Different Types of Protein Powder
There are several different types of protein powder out there that you can choose from. Some of the most common options include:
- Whey protein
- Whey/casein protein
- Egg protein
- Rice protein
- Soy protein
- Pea protein
- Hemp protein
Whey protein, whey/casein blends, and egg proteins are all easily digested options and are typically considered to be the best for muscle repair and muscle growth. Rice, soy, pea, and hemp protein powders are good plant-based options for vegans or people who don’t do well when they consume dairy or eggs.
Consider Your Goals
In addition to thinking about the types of protein available, it’s also important to consider your fitness goals.
If you want to lose weight, it’s best to choose a protein powder (whether it’s plant-based or made with animal products) that doesn’t contain a lot of added sugar or sweeteners.
If you want to build muscle, whey protein is typically your best option since the body absorbs it better than other types.
Consider Your Health Needs
Don’t forget to take your health into consideration, too.
If you are diabetic or prediabetic, a low-sugar protein powder is best. If you have kidney problems, you’ll probably do best consuming a protein powder with a lower protein content per serving.
Some people who have digestive issues also digest plant-based protein powders better than ones made with dairy or eggs.
Research the Brand and Their Products
Once you’ve decided the type of protein powder you want, you’ll need to do some research into the different brands on the market and figure out which ones are producing quality products.
Avoid buying protein powder from a company that makes claims that seem too good to be true.
It’s also good to look for a company that has their products tested by a third-party facility. This shows that they prioritize quality and are willing to pay extra to ensure they’re providing customers with a safe, healthy supplement.
Check the Ingredients List
Many protein powders are made with questionable ingredients. Some specific ingredients you ought to avoid include:
- Artificial sweeteners like aspartame and sucralose
- Skim milk or milk solids
- Vegetable oil
- Gums and thickeners like xantham gum
- Fillers like psyllium husk
These ingredients can cause digestive issues and other unpleasant side effects in some individuals.
Remember You Get What You Pay For
Finally, while you don’t have to pay an arm and a leg for a good protein powder, you’re also not likely to see great results (or feel your best) if you’re using the cheapest protein powder on the shelves.
As with most foods, you get what you pay for with protein powder. If you want a high-quality, well-tested product, you’ll likely need to spend a bit more money. But, the extra cost will be worth it if it helps you get the results you’re looking for.
Want to Learn More?
Now that you know what to look for in a protein powder, you might be wondering what other steps you can take to optimize your nutrition, perform better during your training sessions, and improve your overall health and wellness.
If you’re looking for accurate, easy-to-understand nutrition advice, be sure to check out the organic foods section of our site.
It’s filled with helpful articles that will teach you everything you need to know about nutrition and how to properly fuel your workouts.