Why would you even need a Protein Powder?
The reasons to use a protein supplement can be three-fold.
Not obtaining a sufficient intake of protein from whole foods. Utilising supplemental protein can provide a convenient way to 'top-up' total intake to sufficient levels.
Providing a protein bolus at appropriate times where convenience due to scheduling may make consuming a protein-dense whole food meal, not feasible. For example; post morning exercise, rushing to work and won't get a chance to eat for a few hours.
A convenient source of protein that goes well with certain meals that needs a 'protein boost'. Certain meals are not well suited to the inclusion of protein-dense whole foods. For example; You're not going to put a chicken breast in your morning PB oats w fruit. Protein powder can provide the solution here.
What to pick - Step by Step
Whey protein. The cheapest, most common and most effective with the 'most powerful' amino acid profile. Whey protein concentrate (WPC) is the cheapest and does the job just as good/better than more expensive alternatives. If you have problems mild digesting lactose, opting for the slightly more expensive, further proceeded whey protein isolate (WPI) is a good idea. Hydrolysed whey protein powders are not worth it.
Vegan / no dairy.
If you're vegan or avoid dairy for preferences or digestive issues, a rice and pea vegan protein blend is your best bet. The blend of these two plant-based proteins provides an amino acid profile closest to the 'more powerful' protein source being dairy. Find the right one and it's still relatively inexpensive.
Probably not worth it:
Collagen protein: Collagen protein rates poorly in it's the ability to spike muscle protein synthesis to promote a net positive protein balance, which fundamentally dictates whether muscle is gained, lost or maintained. This is due to it's lacking leucine content. Research on the utility of collagen protein on joint health is mixed and not robust. Combined with the fact collagen protein is expensive, it's a gamble at best to say it's worthwhile.
Weight gainers or 'post-workout blends'
If you're an athlete who does a lot of exercises who needs to eat well beyond hunger, if you're someone looking to gain muscle requiring you to eat beyond your hunger, and/or if you're an athlete who does very frequent bouts of exercise and needs to replenish glycogen rapidly (carbohydrate/glucose 'storage tank's). 'Weight gainer shakes' or 'post-workout protein blends' have some utility. However, they're really just (most of the time) a regular whey protein mixed with carbohydrate powder, commonly in the form of 'a powdered sugar'. They're overhyped and you're probably better off buying whey protein and adding you own carbs from whatever appropriate source you prefer. Not only is this potentially a tastier way to get in additional carbs (if needed), it also gives you the ability to adjust protein to carbohydrate ratios as per needed. When consuming ample amounts of carbohydrates, taste and palatability play a role in how easy and comfortable it is for these high intakes to be achieved.
BCAA's: Branched-chain amino acids are just 3 of the 9 essential amino acids. They're the 3 most 'powerful ones' that spike muscle protein synthesis the most, but without the rest they're not useful. There is nothing a BCAA supplement can do that a regular protein powder can't and they're very expensive. Save your money.
Fluffy 'health' protein powders. These are the wildly expensive 'health food store' kind that your favourite naturopath or 'woo-woo wellness expert' recommended. The additional ingredients can do a few things.
Add no additional needed benefit, vitamins and minerals to a diet that is already well rounded, whole food-centric with sufficient plant matter.
Potentially blunt adaptations to the training stimulus that you're after through the needless inclusion of 'extra' antioxidants.
Reduce the protein content per serve/100g of the protein supplements.
Drain your bank account. Save your money.
'Lean protein'.
Basically take regular protein powder, add some fancy fluff that does nothing notable if anything to change your energy expenditure and/or Calorie intake, stick a different label on it and you have 'lean protein'. Energy balance over time underpins weight change, and the 'fat loss fairy dust' they add to 'lean proteins' is not going to change any part of that.
Side note: Athletes & athletes in tested sports.
As mentioned, weight gainers may have their utility in those with high exercise loads who are required to eat a dose of carbohydrates well beyond their hunger and/or have planned exercise bouts at frequent time intervals. But for the prior mentioned reasons you're likely better off using regular protein powder and adding any additional carbohydrates as per preference, the dose required, comfort and speed of digestibility and absorption.
Safety of supplements for tested sports.
The following applies to any supplement for use in sports that are subject to performance-enhancing drug/banned substance testing. No supplements are completely safe from banned substances. When considering the use of a supplement a risk versus reward evaluation should be conducted. To minimise risk, choosing supplements that are certified by Informed-Sport is a really good idea. Check the Informed-Sport website for certified products and proceed with caution.
We want to make sure our clients and community are making informed choices when it comes to where they spend their time, effort and money to make sure they are getting a worthwhile return on investment. We review products based on their effectiveness and based on what the research says.
To learn how about how our team of coaches and nutritionists can help you make informed decisions by improving your knowledge and understanding of nutrition, contact us today.