Finding the Right Protein Powder
There are simply so many protein powders out there. And if you’re new to this whole supplements business, how do you simply decide which one is for you? We say, ask yourself what your goals and needs are, the protein powder you choose should be based on this.
Recovery & Build lean muscles
For lean muscle growth, you might want to choose a protein powder with a high biological value (which means that your body can easily absorb and utilize this). Whey concentrate and whey isolates are your best options.
When you’re trying to bulk up and build muscle, your protein needs increase. Athletes trying to build muscle need 0.6 to 0.82 gram of protein per pound of body weight per day. With your diet and exercise, you can supplement with mass gainers as these types of protein powders have high caloric content which are essential for you to size up.
Drinking protein supplements will generally help you gain lean muscles (muscles are heavier than fats). However if you want to lose weight, you can opt to replace a meal with a protein drink since the nutrients are already pre-calculated. Choose protein powders with no added sugars. Best to avoid those with added BCAAs, as they help promote muscle growth and weight gain. Whey isolates would be your best choice since these are processed more to remove or significantly lower down the sugar, carbs, fat, and lactose (less than 1 gram) content. Apart from pure whey isolates, you can also opt for a whey powder with fat burner properties.
Stay vegetarian or vegan
If you are vegetarian or vegan, choose protein powders that are plant based (don’t choose milk-based powders such as whey). There are protein powders made from soy, quinoa, hemp, and among others.
People with diabetes should choose protein supplements without the added sugar (check the label and avoid those that have sugar as the top 3 ingredients). Also look for a protein powder that’s low in carbohydrates (less than 5 grams per serving). The best option for are whey isolates.
Avoid gastrointestinal problems
Patients with irritable bowel syndrome or lactose intolerance should choose powders that don’t contain lactose sugars, artificial sweeteners or dextrins / maltodextrins. You can opt to try Whey isolate or hyrdrolized since the sugar and lactose are (if not) almost zero. If you have a gluten allergy or sensitivity, choose powders that are gluten free or look for a plant-based protein powder, soy protein, egg protein or beef protein.