Things to Consider When Choosing a Protein Powder…

1. What are your goals in using a protein powder supplement? For example, are you looking for a product high in branched chain amino acids to augment your muscle building routine? Are you a vegan looking to increase your daily protein intake? Are you looking for an easy snack or breakfast option?
2. Do you have any allergen concerns? 
3. How do you plan to use the protein powder? Mixed with water on the go, added to a blended smoothie, in baked goods? This can help you determine which textures and flavors will work best for you.
4. Do you want added extras like greens, probiotics, herbs and/or fiber?
5. Do you want a flavored protein? Do you want it sweetened, and, if so, which sweeteners do you prefer? In addition to the reasons you’ve established for wanting to take a protein powder, you may also want to consider the following points when deciding which type is right for you. 

Complete Protein

A complete protein is a protein that contains all the essential amino acids in the correct proportions for the human body to utilize. Individual protein powders that meet this criterion are almost always animal derived, although many plant-based blends use several different protein powders in one product to help fulfill this requirement. Generally speaking, combining any two of the three main types of plant-derived protein powders (legume, grain, and nut/seed) will yield a complete amino acid profile. For example, protein powder combinations of rice and pea, pea and pumpkin seed, or rice and hemp all deliver complete protein.

Branched Chain Amino Acids 

The amino acids leucine, isoleucine and valine are known as Branched Chain Amino Acids or BCAAs. These three amino acids make up the largest percentage of the body’s essential amino acid pool and are present in high levels in muscles. BCAAs increase the rate of protein synthesis and decrease the rate of protein breakdown and are necessary to initiate muscle building.¹ Because they are so important, the amount of naturally occurring BCAAs in a protein source is a good way to determine the quality of that protein, particularly when a protein is being used in conjunction with exercise and/or for the purpose of building or maintaining muscle mass.  Once you have determined what you are looking for in a protein powder, be willing to do a little experimenting to find the product that works best for you. Many brands offer single-serve packages, making it easy to try a variety of types, brands and flavors. The information below gives you specifics on the different types of protein powders available and a chart that compares each option at the end of the document.   

Types of Protein Powders

Casein

Casein accounts for the remaining 70-80% of the protein found in milk. It is a complete protein and exists in milk in the form of a micelle, which has the ability to thicken in the lower pH of the stomach, providing a slow release of amino acids into the blood stream.² Micellar casein powder is created through a simple filtration process and a gentle spray dry.³  Casein is valued by many because it is much more slowly absorbed than whey or egg white protein. Because casein is able to form a gel, casein drinks are best mixed in a blender, unless the manufacturer has added an emulsifying agent, such as lecithin, in which case mixing can easily be done in a shaker cup or simply by stirring. Due to the high allergen potential of casein, it should be avoided by those with a dairy allergy or sensitivity.

Collagen

Collagen is a structural protein that makes up about 30% of the total body protein content. It is what gives our body tissues form and strength and is a major element of the hair, skin and nails, bones, tendons, ligaments, cartilage, and blood vessels. Although collagen is missing the amino acid tryptophan and therefore is not a complete protein and does not count towards the Daily Value for protein, it does directly support the health of the bodily tissues it makes up (skin, hair, nails, ligaments, tendons, etc.). It is also particularly high in the amino acid glycine, which supports liver detoxification, sleep, and digestive function.⁴ Supplemental collagen powder is derived from natural broth made from chicken, beef, and/or turkey bones, and as such contains the same nutrients as bone broth, such as glucosamine, chondroitin, hyaluronic acid, and electrolyte minerals. It is also good for those with dairy or egg allergies or those looking for a paleo protein powder.

Cranberry

Cranberry protein is made from the seeds of the cranberry fruit that are left over after juice production. The seeds are then cold processed into powder that does not taste tart like the whole fruit. Cranberry seed powder is 25% protein by volume and contains fiber, antioxidants and alpha linolenic acid, an omega-3 fatty acid. Cranberry protein is almost always combined with other proteins to create plant-based blends. It is vegan and has a low allergen potential, making it suitable for those with multiple food allergies or sensitivities.

Egg

Eggs have long been considered the gold standard of protein, since they are a complete protein and are easily absorbed and utilized by the body. In fact, they are the protein to which all other proteins are compared. Egg protein powder is made from the whites (albumen) only and is free of cholesterol and fat. Egg white protein is generally pasteurized to prevent any possible microbial contamination. Egg white protein contains approximately 9% leucine (a BCAA).⁵ Unflavored, unsweetened egg white protein tastes a little eggy, but it mixes well and creates a smooth texture. Due to eggs’ high sulfur content, egg protein may make some people’s gas a little more noxious. Egg protein should be avoided by anyone with an egg allergy.

Goat Milk

Just like protein powders derived from cow’s milk, goat milk protein can be predominantly whey, casein or a blend. It is produced in much the same fashion as whey and casein from cow’s milk and offers many of the same nutritional benefits. Goat milk protein is favored by some individuals with allergies or sensitivities to cow’s milk since it tends to be lower in lactose and easier to digest, owing to its lower proportion of alpha S1 casein, a protein found in high amounts in cow’s milk and often blamed for the negative reaction some people have to cow’s milk.⁶ Goat milk protein is a complete protein and although some individuals tolerate it better than cow’s milk-based protein powders, those with a dairy allergy or sensitivity should use caution when experimenting to determine their own possible sensitivity.

Hemp 

Hemp is sometimes confused with marijuana, and while it is true they are related, they are not the same. Hemp is raised for its seed and fiber and will not cause a psychoactive effect or false-positive drug test. In fact, both the US and Canada have strict regulations on hemp and require regular testing. Hemp protein powder is made from hemp seeds, which are naturally high in fiber. Since hemp protein powders are very high in fiber, some manufacturers remove some of the fiber to further concentrate the protein. Check product label for details. Hemp also contains omega-6 fats (with up to 2% gamma linolenic acid) and omega-3 fats (in the form of alpha linolenic acid) in about a 3:1 ratio. Hemp is vegan and has a low allergen potential.

Pea

Pea protein is derived from yellow peas that have had the protein separated from the carbohydrate. It is not considered a complete protein because it is low in the amino acids cysteine and methionine, but it is high in lysine. Pea protein is also vegan and has a low allergen potential, making it a good choice for those with multiple allergies or sensitivities.

Rice

Rice protein powder is made when the rice grain’s carbohydrate is enzymatically separated from its protein. Rice protein is low in the amino acid lysine but is high in cysteine and methionine and therefore not considered a complete protein. Most rice protein powders are sourced from sprouted brown rice and organic varieties are available. Rice protein is suitable for vegans and, because of its low allergen potential, is a good choice for those with multiple food allergies and/or sensitivities.

Sacha Inchi

Also known as Incatein, savi seed and Inca peanut, sacha inchi is the seed of the Plukenetia volubilis L. plant that grows in the Amazonian forest.⁷ To make protein powder, the seeds are first defatted and then ground into a powder, which is 60-65% protein by weight. It is low in the amino acid lysine and therefore is not a complete protein.⁸ Sacha inchi protein is almost always combined with other proteins to create plant-based blends. It is vegan and is not likely to cause an allergenic response, although those with allergies to nuts and/or seeds should exercise caution.

Soy

Soy foods have become controversial in the world of health food. On one side, soy is one of the few plant-based foods that is considered a complete protein and it is a rich source of isoflavones (such as genistein and diadzein), a group of phtyoestrogens that have been touted as supportive of cardiovascular health and hormonal balance. On the other side are concerns that soy may interfere with thyroid function and reduce mineral absorption.  Soy protein isolate (the most common type of soy protein powder) is made from hulled and defatted soybeans that then have had the fiber removed and the protein isolated out.⁹  It is suitable for those wishing to avoid animal-based protein powders. However, it should be avoided by those with a soy allergy or sensitivity. Because soy is very commonly genetically engineered, you may want to look for a product that is organic or certified GMO-free. For more information on soy foods in general see the Natural Grocers Customer Literature Files Soy Foods and Soy Foods—Concerns.

Whey 

Whey is the translucent liquid that remains after cheese making. Whey provides a high level of essential amino acids and BCAAs, in particular leucine (about 11% by weight). It is naturally high in vitamins and minerals and contains immunoglobulins and lactoferrin that support immune function and a healthy bacterial balance in the gut. Whey protein powder is made by separating the protein from the liquid and purifying it to concentrate the protein. Whey protein isolate is more highly concentrated, containing between 90-98% protein and less fat, lactose and additional nutrients. Whey protein concentrate contains around 70-85% protein, and has higher amounts of fat, lactose and additional nutrients. Whey is considered to be an excellent source of protein and is easily absorbed and utilized by most people. It mixes smoothly and has a mild milk taste. It is generally fairly low in lactose and casein, the two most common culprits of dairy allergy and sensitivity, but it may not be appropriate for those with dairy allergies and sensitivities or for those wishing to avoid dairy altogether.

Plant-Based Protein Blends

Numerous companies have created plant-based blends to deliver products that contain a more complete amino acid profile and are more palatable and/or mixable than single plant-based protein powders.  In addition to the varieties listed above, plant-based protein powders might contain other grains, nuts and/or seeds, and legumes. In general, these additions add the same nutrients that their whole food versions contain. Many of these products may tout their ingredients as sprouted or fermented, which makes them more digestible by reducing the anti-nutrients that are naturally found in many of these foods.¹⁰  

A Quick Comparison of Protein Powder

References

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2. Hoffman JR, Falvo MJ. Protein – Which is best? J Sports Sci Med.  2004 Sep;3(3):118-130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
3. NOW Foods. Personal communication. March 7^th, 2017.
4. Daniel K. Why broth is beautiful: Essential roles for proline, glycine and gelatin. Weston A Price website. June 18, 2003. Available at: https://www.westonaprice.org/health-topics/why-broth-is-beautiful-essential-roles-for-proline-glycine-and-gelatin/
5. Lockwood, C. Egg protein: Unscramble the science with our expert guide. www.bodybuilding.com website. July 15, 2015. Available at: http://www.bodybuilding.com/fun/egg-protein-unscramble-the-science-with-our-expert-guide.html
6. Masoodi TA, Shafi G. Analysis of casein alpha S1 & S2 proteins from different mammalian species. Bioinformation. 2010;4(9):430-435. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951635/#SD1
7. Gutiérrez LF, Rosada LM, Jiménez A. Chemical composition of Sacha Inchi (Plukenetia volubilis L.) seeds and characteristics of their lipid fraction. Grasas y Aceites. 2011 Jan-March;62(1):76-83. http://grasasyaceites.revistas.csic.es/index.php/grasasyaceites/article/view/1301/1300
8. Food and Nutrition Board Institute of Medicine. Dietary Reference Intakes for Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, D.C.: The National Academies Press; 2005. & http://www.optipure.com/doc/OptiPure_SachaInchi-Powder-Brochure.pdf
9. Lusas EW, Riaz MN. Soy protein products: processing and use. J Nutr.1995 March;125 (3 Suppl):573S-580S.  https://www.ncbi.nlm.nih.gov/pubmed/7884536
10. Boye J, Wijesinha-Bettoni R, Burlingame B. Protein quality evaluation twenty years after the introduction of the protein digestibility corrected amino acid score method. British Journal of Nutrition. 2012 Aug;108(S2):S183-S211. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/div-classtitleprotein-quality-evaluation-twenty-years-after-the-introduction-of-the-protein-digestibility-corrected-amino-acid-score-methoddiv/51E5092761DA6004F1B081B204AAAB99/core-reader#
11. https://www.nowfoods.com/sports-nutrition/instantized-micellar-casein-powder
12. https://www.nowfoods.com/sports-nutrition/eggwhite-protein-powder
13. http://www.mtcapra.com/data-sheets/goat_whey_protein.pdf
14. https://www.nowfoods.com/sports-nutrition/whey-protein-concentrate-unflavored-powder
15. https://www.nowfoods.com/sports-nutrition/whey-protein-isolate-unflavored-powder
16. http://www.fruitessentials.com/documents/bulkcsf-specs.pdf
17. https://store.nutiva.com/hemp-protein/
18. https://www.nowfoods.com/sports-nutrition/pea-protein-powder
19. http://www.nutribiotic.com/Organic-Rice-Protein.html
20. https://www.nowfoods.com/sports-nutrition/sprouted-brown-rice-protein-powder
21. http://www.optipure.com/doc/OptiPure_SachaInchi-Powder-Brochure.pdf
22. https://ndb.nal.usda.gov/ndb/foods/show/4859?man=&lfacet=&count=&max=50&qlookup=soy+protein+isolate&offset=&sort=default&format=Full&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&Qv=.30&Q9107=1&Qv=1&Q9107=1