Selecting the Perfect Protein Powder: A Guide for Individuals

In the perfect scenario, everyone would have ample time to precisely calculate their macro-nutrient intake and prepare three nutritionally balanced meals everyday. However, due to the fast-paced nature of many lifestyles, it's often a struggle to get the right balance of nutrients required for optimal health—particularly protein.

Protein, often dubbed the body's building block, is essential for the growth and repair of body tissues including muscles, skin, hair, and organs. Moreover, protein plays a crucial part in hormonal regulation, immune function, energy production, and maintaining a healthy metabolism. For this reason, an ample amount of protein in one’s diet is essential for looking and feeling great. It's important to note that the required amount of protein intake varies for each individual. 

Naudia Jones Bell RD, CDN, a registered dietitian based in New York, sheds more light on this issue. She states, 'The average adult requires at least 0.8 grams of protein per kilogram (2.2 pounds) of body weight daily.' However, she stresses that this requirement may change depending on the individual’s activity level, age, disease state, and if they're pregnant or breastfeeding—which all significantly increase the body's protein needs. 

A simple strategy to increase protein intake is with the aid of protein powders. Whether added to daily oatmeal or blended into smoothies, a single scoop can provide approximately 20 to 25 grams of highly absorbable protein. However, choosing the optimal protein powder can be challenging, but understanding protein sources and their consumption yields a healthy outcome.

The types of protein powders available can be generally classified into two categories: plant-based and animal-derived. Each type presents unique characteristics, absorption rates, and profiles of amino acids. When choosing a protein powder, one should consider their dietary needs, allergies, sensitivities, and the protein's bioavailability—or how effortlessly the body can absorb and utilise it.

Various forms of plant-based protein are popular choices in protein powders for their accessibility and ease of find. On the other hand, animal-derived protein could be a favourable option—especially due to its high absorption rate—for those without dietary restrictions.

According to Jones Bell, high-quality protein powders should contain 20 grams or more protein per serving. Optimal protein content, nevertheless, depends on each individual's goals and needs.

For instance, those aiming to build muscles and enhance post-workout recovery might prefer a protein powder with higher protein content and fast-digesting protein sources like whey protein isolate providing about 25 grams per serving. Conversely, less active individuals seeking overall health support can opt for a plant-based protein supplement with 20 grams protein per serving.

Those choosing a plant-based protein should opt for a 'complete protein'—a protein source containing every essential amino acid. Soy protein, although an allergen, is a complete protein and an excellent option for vegans. Alternatively, Jones Bell recommends a mixed plant protein powder to ensure consumption of a complete protein.

She further stresses the need to select a protein powder from a trusted brand, conducting tests for purity, quality, and safety. As protein powders are not regulated by the Food and Drug Administration (FDA), consumers should look for certifications such as NSF Certified for Sport, Informed-Sport, or third-party testing. These certifications ensure that the products follow industry standards and are free from contaminants.

Given the prevalence of suspicious fillers and additives in the supplement world, it's crucial to carefully read labels. Generally, a shorter ingredients list indicates a better product. Jones Bell advises against protein powders containing artificial sweeteners or flavorings, alcohol sugars, and fillers like maltodextrin (a type of plant starch) and cornstarch.

As she explains, 'These ingredients aren't labeled as harmful, but they can lead to digestive issues with long-term use or worsen existing digestive problems.'

Heavy metals such as arsenic, lead, mercury, and cadmium have reportedly been found in protein powders, although such contaminants aren’t mentioned on the label. Jones Bell recommends consulting independent consumer analysis organizations to ensure the chosen protein powder is free of heavy metals.

The topic of pre- or post-workout protein consumption for optimal workout results remains debatable with no strict rules to adhere to.

'It was previously believed that consuming protein 30 minutes before a workout was the best way to optimize protein absorption,' says Jones Bell. 'However, some research suggests that the window is much longer, meaning that you have more flexibility in when to have a protein shake.'

In general, consuming enough protein and calories throughout the day is more impactful during a workout than meeting a determined window of time. 

When finding the best protein powder for you there’s a lot to consider, including your activity level, age, dietary restrictions, allergies, and even pregnancy status. If you’re plant-based, go for a powder that offers all nine essential amino acids, like soy or a plant protein blend.

But if you’re happy to consume animal products and you're not lactose intolerant, whey and casein are two highly-absorbable, good-quality protein sources that support muscle growth. Also, check the ingredients list to ensure you’re getting the purest product possible.