Written by: Alyssa Paglia, RD
Which protein powder is best for me?
Protein powders are a convenient option to help you meet your daily protein goals. But with so many options available, choosing the right protein powder for your body and lifestyle can feel a little overwhelming. In this guide, we’ll break down the basics to help you determine which powder is best for you.
How much protein do I need?
According to the Recommended Daily Allowance (RDA), protein needs vary based on age, activity level, and health goals. For example, a young, healthy adult may need a minimum of 0.8 grams per kilogram of body weight daily to prevent deficiency. However, optimal protein intake for active individuals or those over 40 may range from 1.2 to 2 grams per kilogram per day.
Calculate Your Protein RDA:
To determine your specific protein needs, use this formula: (Your weight in pounds/2.2) × RDA of Protein per Kilogram = your daily protein target
For example, a 165 lb person would need a minimum of 60 grams of protein per day.
- 165 lbs / 2.2 = 75 (weight in grams)
- 75 x 0.8 grams = 60 grams of protein per day
Remember, this is the minimum amount of protein necessary to avoid deficiency. However, it may not be the optimal amount for your body.
Studies show that adults over age 40 should eat at least 1-1.2 grams per kilogram daily to prevent age-related muscle loss. If you exercise regularly, your protein needs might be closer to 1.2-1.4g/kg. And if you lift heavy weights and/or do intense cardio at least 4 times per week, you may need up to 2g/kg.
40 and up? We got you! To prevent age-related muscle loss, the RDA for:
1) No Exercise: Recommendation is 1-1.2 grams per kilogram daily. Example: (165 lbs/2.2) x 1.2 = 99 grams
2) Regular Exercise (at least 3x per week): Recommendation is 1.4 grams per kilogram daily. Example: (165/2.2) x 1.4 = 105 grams
3) Intense Cardio and/or heavy weights at least 4x per week: Recommendation is 2 grams per kilogram daily. Example: (165/2) x 2 = 165 grams
Can I meet my protein needs without using a powder?
Absolutely! I always encourage my patients to prioritize real food first. Protein powders are a great way to supplement your diet if you struggle to consistently eat enough protein, and most powders are low in other nutrients and are not meant to replace whole foods.
Whey protein versus plant protein: What type of protein powder should I use?
1) Whey protein is a concentrate that comes from the watery portion of milk, which separates from the curds during cheese production. Whey protein is an excellent choice for daily use and post-workout recovery. It is easy to digest and contains all nine essential amino acids. Some people who are lactose intolerant can tolerate whey protein without any issues. However, those who are very sensitive or have a dairy allergy should opt for a plant-based powder instead. Other animal-based protein options like Collagen or Casein are good, but not as good as Whey protein.
2) Brown rice protein is another good choice for people who don’t consume dairy products. Studies show that brown rice protein is just as effective as whey protein for building and maintaining muscle mass and supporting recovery.
3) Fava bean protein isolate is a plant-based protein source derived from fava beans, also known as faba or broad beans. Fava is a complete protein, which means that it contains all of the essential amino acids your body needs but can’t produce on its own. It is also highly digestible, making it a great alternative to whey protein if you are unable to consume dairy products. During digestion, fava beans release peptides that have antioxidant, antidiabetic, antihypertensive, cholesterol-lowering, and anti-inflammatory effects.
4) Soy protein is a complete protein source derived from - you guessed it - soybeans! In addition to containing all nine essential amino acids, soy also contains essential fatty acids that are good for heart and brain health. Soy protein has been shown to lower LDL cholesterol levels.
5) Pea protein isolate is derived from yellow peas. Studies show that it can help increase satiety, promote muscle growth, and lower cholesterol and blood pressure. Pea protein is highly digestible and contains all nine essential amino acids, making it a great choice for people with dairy or soy allergies.
6) Hemp protein is a great source of heart healthy Omega-3 fatty acids, and its amino acid profile is comparable to egg whites and soy, which are both quality protein sources. Hemp protein is very easy to digest, especially when derived from cold-pressed seeds.
7) Chia seed protein is derived from chia seeds, which are an excellent source of vitamins, minerals, omega-3 fatty acids, and antioxidants. Chia protein also contains all nine essential amino acids, making it a complete protein source.
Guidelines for Choosing a Protein Powder
Here are some tips for choosing a protein powder based on your goals and lifestyle:
1) Building muscle: Choose a protein that is highly absorbable with a good amino acid profile. Whey, pea, and rice proteins are good options. Consume 20-40 grams of protein within an hour after your workout to support recovery.
2) Stabilizing blood sugars: Choose a powder without added sugars. Stevia, monk fruit extract, and allulose are acceptable alternatives. Aim for a powder that has at least 3 grams of fiber per scoop, as research has shown that fiber can improve blood glucose control.
3) Preventing digestive problems: Avoid artificial sweeteners and sugar alcohols (sweeteners that typically end in “-ol”, like sorbitol and erythritol) as they can cause gas, bloating, and diarrhea. Gums and thickeners like Xanthan gum, carrageenan, and soy lecithin can also negatively affect the gut.
4) Avoiding allergens and triggers: Avoid whey protein if you are allergic to dairy. Check the label to make sure the product is gluten-free if you are gluten intolerant or Celiac. Avoid fava bean protein if you have a medical condition called G6PD Deficiency.
5) Meeting daily protein needs: If the shake is going to be your primary protein source at a meal, choose one that has ~30 grams of protein. If it's a snack, aim for ~15 grams.
If you've determined that adding a protein supplement to your diet is appropriate, it’s important to consider:
1) Affordability: Look for a protein powder that costs ideally less than $2 per serving while providing 20-30g of high-quality protein if using as a full meal replacement and 14-15g if using as a snack supplement.
2) Simplicity in Ingredients: The main ingredient should be protein. Additional ingredients like lecithin for mixing and sweeteners (like stevia or sucralose) are okay in moderation. Avoid excessive additives or artificial flavors. You may even consider an unsweetened base to use as a smoothie blend.
3) Palatable Flavor: Many brands offer trial packs so you can try before you buy And, since you'll be consuming it regularly, you will want to choose a flavor you enjoy.
By adhering to these guidelines, you can select a protein powder that meets your nutritional needs without unnecessary additives or compromising on taste and quality.
Goode Health Superfood Nutrition Shakes check all 3 boxes above and you can find single use packs for purchase HERE. This gives you a low-cost opportunity to try so you can decide for yourself! Cheers to Goode Health!
