Protein powders can be an easy and convenient way to consume adequate amounts of protein around exercise. However, there are so many different options available that it can be difficult to know if you’re choosing the right option for your individual needs. Before starting a supplement of any kind, even a protein powder, I recommend looking for a few key checkpoints to ensure you are getting the maximum benefit from the product.
Start by looking for a protein powder option that has at least 20 grams of protein per serving size.
- 20-30 grams/protein following exercise or used as a component of a balanced meal or snack is the amount needed to promote muscle protein synthesis.
- Not every supplement will list the amino acid profile on the packaging but I recommend choosing an option that does include this information to make sure it has a diverse amino acid profile and specifically includes > 2 grams of Leucine/ serving. Leucine is an essential amino acid and also a branched chain amino acid (BCAA).
- Essential amino acids must be obtained through the diet (cannot be synthesized in the body) and are crucial for muscle growth and development.
- BCAAs are well-known for their role in muscle protein synthesis, reducing muscle soreness and preventing muscle tissue degradation, making them of key importance for active individuals.
Whether you are looking for a dairy-based option or a plant-based option for protein supplements, here are some considerations for each type of protein powder:
- Whey protein is a byproduct of dairy production and is considered the gold standard for protein supplementation due to its quick absorption, digestibility, and complete amino acid profile. For individuals who tolerate dairy, my first line recommendation is a whey protein option, specifically whey protein isolate. Whey protein isolate contains a higher concentration of protein and reduced lactose, so this can be a suitable choice for individuals with lactose sensitivity.
- Casein protein is also a milk protein but is digested more slowly compared to whey and is a great source of calcium and phosphorus, two micronutrients essential for bone health. Casein is ideal for individuals needing a supplement suited for overnight recovery because of the steady and long digestion. I recommend casein protein as an option for athletes to consume before sleep to promote overnight muscle repair and synthesis.
- Plant-based protein options are suitable for vegetarians, vegans and those with allergies, such as a cow’s milk protein allergy. Most plant-based protein powders are not complete protein sources because they do not contain all of the essential amino acids. However, soy is a complete plant-based protein and thus soy based protein powders are a solid choice! If you are unable to tolerate soy products, I recommend choosing a plant-based option that contains protein from multiple sources to diversify the amino acid profile (such as a blend of brown rice and pea protein).
When possible, look for protein powders that have been third-party tested to verify purity of the product. Supplements of any kind are not regulated by the FDA and therefore third party testing ensures that what is listed on the label is actually in the product. Look for products that include stamps from NSF Certified for Sport, Informed Choice/Sport, or USP verified.
Lauren Dia, MS, RDN, LDN, CEDS | Performance Dietitian
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