To supplement or not to supplement, that is the question...
Real food is always the best option to ensure you are getting optimal nutrients with the right balance of micronutrients to optimize absorption. But when you simply cannot get enough protein in real food for whatever reason (travel, time constraints, lack of access, food restrictions) then is supplementing with protein powder the right choice?
Absolutely.
Protein powders can be an excellent strategy for hitting your marks with your protein goals. Heck, a protein shake can even help you meet your 800 gram count goals with some fruits and vegetables thrown in.
There are a wide variety of protein options on the market today of every conceivable protein option and flavor (whey, soy, rice, pea, collagen, egg, hemp). Which is best for you depends on a lot of factors. Here are the most common options.
Whey protein contains dairy components so it's out for those who are lactose intolerant but contains all the essential amino acids for lacto-vegetarians, is easily digested, and is a great option for a post workout.
Soy protein is helpful in reducing cholesterol and because it boosts estrogen levels can naturally help ease some symptoms of menopause. Soy protein has also shown to improve bone mineral density (prevent osteoporosis).
Egg protein is good for a slower release of protein if you find a large amount of protein is hard for your body to process. Egg protein supplementation has also shown to help with reducing blood pressure. Be careful with egg protein in smoothies though as it will create a lot of foam. It's best to blend all of your fruits and veggies then at the last minute on a low blender setting, add the egg protein.
Collagen protein is make from beef collagen and the best thing about beef collagen is that it's tasteless and heat stable so it can be added to anything from coffee to pancakes to soup to add a bit more protein to your day.
Brown rice protein is a good option for vegans or vegetarians who don't consume dairy products. Rice protein has been shown to be as effective for reducing muscle soreness when taken post workout It can have a bit more of a gritty taste though, so is better mixed into a smoothie.
Pea protein is another good option for vegans or vegetarians who don't consume dairy products. It is very easily digestible and a great source of iron. It's also great for those who have a lot of food sensitivities. Pea protein does tend to be a bit higher in sodium so this might not be the best option if you are on a sodium restricted diet.
Hemp protein is another good option for vegans or vegetarians who don't consume dairy products. It is rich in omega 3& 6 fatty acids, magnesium, and iron. It has more fiber than some of the other protein powders, so increase slowly to avoid the common distresses of high fiber intake (gas, bloating, etc)
Obviously, there is no universal best option. But there are certainly some things to consider.
I want to build muscle
Whey tends to be the winner as far as how well the body can absorb the protien.
I want to improve body composition
Choose a shake with no added sugars, dextrins/maltodextrins.
I'm vegetarian or vegan
Go with milk based, or plant proteins (soy, pea, hemp, rice)
I need low sugar (for diabetes)
Choose plain protein powders or those powders that either use stevia or at least don't have sugar in the first three ingredients on the label.
I need to limit protein load
People with kidney disease need to limit protein load to reduce strain on the kidneys, protein powders with 10-15 grams per serving size will be easier to tolerate.
I'm prone to GI distress
People with IBS or lactose intolerance should try to avoid whey protein, artificial sugars, and dextrins/maltodextrins to reduce exposure to ingredients that will flare up GI issues
I'm on a budget :
If you are on a budget or fixed income, after you figure out what protein is best for you, choose tubs of protein over single serve, pre-made protein drinks.
The tubs are a larger price tag initially but you will get 30 plus servings from a tub vs a single serving. For example muscle milk drinks are about $3 per bottle sold separately, $2.5 in a case of 12, the $56 / 5 lb tub will provide 32 servings at $1.75 per serving saving you minimum $24 per month.
