Protein powder: an overview

Index of Contents →

Share this article

Protein powders have become a staple in the world of fitness and health, offering a quick and easy way to increase your daily protein intake. With so many options available, from whey to plant-based, it can be overwhelming to navigate the world of protein powders.

In this post, we’ll explore the different types of protein powders and their unique benefits, as well as when to use them for optimal results. Whether you’re a seasoned athlete or just starting your fitness journey, this guide will help you make an informed decision about using protein powder.

How much protein do I need?

While a protein powder can increase the protein in your diet, you may or may not even need it depending on your needs.

It is important to note that protein powders should not be used as a replacement for a healthy and balanced diet, but rather as a supplement to support specific goals or needs. Consult with a healthcare professional or registered dietitian to determine the appropriate amount of protein for your individual needs and health status.

Protein requirements vary depending on several factors, including age, sex, body weight, activity level, and other health conditions. Here are the recommended protein requirements for different groups of people:

Adults: The recommended daily intake of protein for most healthy adults is around 0.8 grams per kilogram of body weight, or about 0.36 grams per pound. For example, a 68-kilogram (150-pound) adult would need about 55 grams of protein per day. However, athletes and individuals engaging in regular physical activity may need more protein, up to 1.2-1.7 grams per kilogram of body weight.
Children: Children have different protein requirements depending on their age and growth stage. Infants up to six months of age need about 9 grams of protein per day, while children between 7 months and 1 year need about 11 grams per day. Children between 1 and 3 years of age need about 13 grams of protein per day, while those between 4 and 8 years old need around 19 grams per day.
Adolescents: Adolescents need more protein than adults to support growth and development. Boys aged 14-18 years need about 52 grams of protein per day, while girls in the same age group need about 46 grams per day.
Pregnant and breastfeeding women: Pregnant and breastfeeding women have increased protein requirements to support fetal and infant growth and development. The recommended protein intake for pregnant women is 1.1 grams per kilogram of body weight, while breastfeeding women need around 1.3 grams per kilogram of body weight.
Older adults: Older adults may also need more protein to maintain muscle mass and function. The recommended daily intake of protein for adults over 65 years of age is 1-1.2 grams per kilogram of body weight.
Athletes: Athletes and individuals engaging in regular physical activity may need more protein to support muscle recovery and growth. The recommended daily intake of protein for athletes is around 1.2-1.7 grams per kilogram of body weight, depending on the type and intensity of the exercise.

Types of protein powder

Animal sources

Animal sources of protein powder tend to be better absorbed by the body, but may not be suitable for vegetarians or vegans:

Whey protein: Whey protein is one of the most popular types of protein powders, and it is derived from milk. It is a complete protein, meaning it contains all of the essential amino acids. Whey protein is quickly absorbed by the body, making it ideal for post-workout recovery. It is commonly used for muscle growth and repair, weight loss, and as a meal replacement. The cost of whey protein varies depending on the brand, but it is generally affordable and widely available.
Casein protein: Casein protein is another type of protein powder derived from milk. It is absorbed more slowly than whey protein, making it a good option for a meal replacement or before bed, as it provides a steady release of amino acids over several hours. Casein is generally more expensive than whey protein, but still affordable.
Egg protein: Egg protein is made from egg whites and is a good source of high-quality protein. It is also a complete protein and is absorbed by the body at a moderate pace. Egg protein is more expensive than whey protein, but less expensive than casein protein.
Collagen protein: Collagen protein is derived from animal connective tissue, such as bones and skin. It is a good source of protein and is often used to support joint health and skin elasticity. Collagen protein is commonly used for joint health, skin health, and as a meal replacement. It is generally more expensive than whey protein, and less commonly available.
Beef protein: Beef protein is made from hydrolyzed beef collagen and is a good source of high-quality protein. It is also a good source of amino acids, including creatine, which is important for muscle growth and recovery. Beef protein is more expensive than whey protein, but less expensive than some other animal-based protein powders.
Goat protein: Goat protein is derived from goat milk and is a good source of high-quality protein. It is also a good source of minerals like calcium and potassium. Goat protein is more expensive than whey protein, and less commonly available.

Plant sources

Plant sources of protein powder tend to have lower concentrations of protein, and may not be as well absorbed, but can be consumed by vegetarians:

Pea protein: Pea protein is a popular plant-based protein powder, derived from yellow split peas. It is a good source of protein and is especially high in the amino acid, lysine. Pea protein is affordable and widely available.
Soy protein: Soy protein is derived from soybeans and is a complete protein, meaning it contains all of the essential amino acids. It is also a good source of fiber and other nutrients. Soy protein affordable and widely available.
Rice protein: Rice protein is derived from brown rice and is a good source of protein. It is also hypoallergenic, making it a good option for people with food allergies or sensitivities. Rice protein is affordable and widely available.
Hemp protein: Hemp protein is made from ground hemp seeds and is a good source of protein and essential fatty acids. It also contains fiber and other nutrients, making it a good overall supplement. Hemp protein is more expensive than pea or rice protein.
Pumpkin seed protein: Pumpkin seed protein is derived from ground pumpkin seeds and is a good source of protein, as well as other nutrients like zinc and magnesium. Pumpkin seed protein is more expensive than pea or rice protein.
Quinoa protein: Quinoa protein is made from quinoa seeds and is a good source of protein, as well as other nutrients like fiber and iron. Quinoa protein is more expensive than pea or rice protein, and less commonly available.

Protein powder comparisons

Protein powder vs dietary protein

Most people don’t need to supplement protein powder as part of their healthy diet, because protein can be obtained easily from the diet. So before you decide to use a protein powder, it may be prudent to weigh the pros and cons of getting your protein from powders versus dietary sources.

Benefits of protein powder:

Protein powder is convenient and easy to use. It can be mixed with water or other liquids to create a quick and easy protein-rich meal or snack.
Protein powder is a good source of high-quality protein, which is essential for building and repairing muscle tissue.
Protein powder can be helpful for athletes and people who engage in regular exercise, as it can help support muscle recovery and growth.

Downsides of protein powder:

Some protein powders may contain added sugars, artificial flavors, and preservatives, which can be detrimental to health if consumed in excess.
Protein powders may not be as filling as whole food sources of protein, which can lead to overconsumption and weight gain if not used in moderation.
Some people may experience digestive issues such as bloating, gas, and diarrhea when consuming protein powder.

Benefits of dietary protein:

Whole food sources of protein can be a more nutrient-dense option than protein powder, as they contain a variety of other nutrients in addition to protein.
Whole food sources of protein are more filling and satisfying than protein powder, which can help with weight management and satiety.
Depending on the source, whole food sources of protein are generally much cheaper than the protein powder equivalent per gram of protein.

Downsides of dietary protein:

Whole food sources of protein can be more time-consuming to prepare and may not be as convenient as protein powder.
Some sources of protein, such as red meat, may be high in saturated fat and cholesterol, which can be detrimental to heart health if consumed in excess.
It can be harder to estimate protein content of different protein sources, making it more difficult to track protein intake if you’re logging this data.

Animal vs plant protein powders

Animal-based protein powders are generally higher in protein than plant-based protein powders per scoop. For example, whey protein can contain up to 90% protein by weight, while soy protein contains around 70% protein by weight.

Animal-based protein powders also mostly contain all the essential amino acids needed by the body in a similar proportion to that found in the human body. On the other hand, plant-based protein powders may be lower in certain essential amino acids, particularly leucine, methionine, and lysine.

However, consuming a variety of plant-based protein sources can provide all the essential amino acids needed for muscle growth and repair. For example, combining rice and pea protein powders can provide a complete amino acid profile. Other plant-based protein powders, such as soy and hemp protein, also contain all the essential amino acids in sufficient amounts.

Finally, research suggests that the absorbability of plant-based protein powders may be slightly lower than that of animal-based protein powders, but this difference is not significant enough to impact overall protein intake and muscle protein synthesis.

Protein vs creatine powder

Protein powder and creatine powder are both dietary supplements commonly used by athletes and fitness enthusiasts to support their goals of building muscle mass and improving performance. However, they differ in their composition, recommended usage, and specific benefits.

Protein powder is typically made from different sources of protein, such as whey, casein, soy, and pea. Protein powder supplements are commonly used to support muscle growth and recovery, as well as to help individuals meet their daily protein requirements. Protein powder supplements are usually consumed before or after workouts, to support the repair and growth of muscle tissue, or as part of a meal replacement to support weight loss by promoting satiety and reducing cravings.

Creatine powder, on the other hand, is a supplement that contains creatine monohydrate, a naturally occurring compound found in muscle cells. It contains no protein. Creatine is a substance that helps produce energy during high-intensity exercises, such as weightlifting or sprinting. Creatine powder supplements are commonly used to support muscle strength, power, and endurance, and to enhance athletic performance during high-intensity activities. Creatine powder supplements are typically consumed daily, in small doses, to help saturate the muscles with creatine and promote its beneficial effects on performance.

In summary, protein powder supplements are used to support muscle growth and recovery, and supplement protein in your diet, while creatine powder supplements are used to support muscle strength, power, and endurance during high-intensity activities.

Problems with some powders

Health risks

While protein powders can be a convenient way to supplement one’s diet with protein, there are also some potential health risks associated with their use. Here are some examples:

Kidney damage: In those with kidney issues, consuming excessive amounts of protein, especially over a prolonged period of time, can put a strain on the kidneys and lead to kidney damage or dysfunction.
Digestive issues: Some people may experience digestive discomfort, such as bloating, gas, or diarrhea, when consuming certain types of protein powders.
Allergic reactions: Some people may have allergies or sensitivities to certain types of protein, such as whey or soy protein, which can lead to allergic reactions.
Interactions with medication: Some types of protein powders, such as soy protein, may interact with certain medications, such as blood-thinners or hormone replacement therapy, which can lead to adverse health effects.

Sugar

One potential issue with some protein powders is the addition of excessive amounts of sugar they contain. Many protein powders marketed towards bodybuilding and athletic performance are loaded with sugar in an attempt to provide energy for heavy workouts. While sugar can provide quick energy, these empty calories can cause issues including:

Weight gain: Consuming protein powders with high sugar content can contribute to weight gain, especially if you are consuming more calories than your body needs.
Insulin resistance: Regular consumption of high-sugar protein powders can lead to insulin resistance, a condition in which the body’s cells become less responsive to insulin, which can lead to type 2 diabetes.
Increased risk of cardiovascular disease: A high-sugar diet can increase the risk of cardiovascular disease by raising triglyceride levels, which can lead to the accumulation of fat in the arteries.

Sweeteners

Another potential issue with some protein powders is the addition of excessive amounts of artificial sweeteners they contain. Protein powders geared towards weight loss often use artificial sweeteners to make them taste better without increasing the calorie intake.

However, consuming artificial sweeteners has been associated with several potential issues. Here are some of them:

Risk of weight gain: Artificial sweeteners are often used as a low-calorie alternative to sugar. However, studies have shown that consuming them may actually increase the risk of weight gain, as they can stimulate the appetite and lead to overeating.
Risk of diabetes: Some studies suggest that artificial sweeteners may alter the body’s ability to regulate blood sugar levels, increasing the risk of developing type 2 diabetes.
Headaches and migraines: Some people have reported experiencing headaches and migraines after consuming artificial sweeteners.
Negative effects on gut bacteria: Artificial sweeteners may disrupt the balance of bacteria in the gut, which can have negative effects on overall health and immune function.

Lack of independent testing

When protein powders are sold, they are required to label the amount of protein per serving. However, some products have been found to contain less protein than what is stated on the label. This means that consumers may not be getting the amount of protein they think they are, which can be a problem for people who rely on these products to meet their protein needs.

The lack of independent testing is also a concern. Without third-party testing, there is no way to verify the accuracy of the label claims. This can make it difficult for consumers to know if the product they are buying is safe and effective.

In addition, some protein powders have been found to be contaminated with heavy metals, pesticides, and other harmful substances. Without independent testing, there is no way to know if a product is free of these contaminants.

To address these issues, it is important to choose protein powders from reputable manufacturers that have been independently tested. Look for products that have third-party certifications, such as NSF Certified for Sport or Informed-Choice, which can provide assurance that the product is safe and contains the amount of protein stated on the label. It’s also a good idea to read product reviews and check the manufacturer’s website for information on their quality control processes.

Myths about protein powder

There are several myths about protein powders. Here are some of the most common ones:

Myth #1: Protein powders are only for bodybuilders: While protein powders are often associated with bodybuilders, they can be beneficial for anyone who wants to increase their protein intake, including athletes, older adults, and people with busy lifestyles. The key is to choose protein powders that don’t have a lot of added sugars, which are often used as energy for bodybuilding workouts.
Myth #2: Protein powders cause kidney damage: This may be true for those with kidney issues, but in healthy adults, this is a common myth with no scientific evidence to support it. Studies have shown that consuming high amounts of protein does not cause kidney damage in healthy individuals.
Myth #3: Protein powders lead to weight gain: While consuming excess calories from any source can lead to weight gain, protein powders themselves do not cause weight gain. In fact, protein can help with weight management by increasing feelings of fullness and reducing appetite.
Myth #4: Plant-based protein powders are inferior to animal-based protein powders: Plant-based protein powders like pea, soy, and hemp protein are just as effective at promoting muscle growth and recovery as animal-based protein powders like whey and casein.
Myth #5: You need to consume protein powder immediately after exercise: While consuming protein after exercise can help with muscle recovery, it’s not necessary to consume it immediately after exercise. Consuming protein within a few hours after exercise is sufficient.
Myth #6: Protein powders are not natural: While protein powders are a processed food, they are made from natural sources like milk, eggs, soybeans, and peas. Many protein powders also contain minimal added ingredients.

Reasons to use one

Here are some potentially good reasons why someone might want to use a protein powder:

Building muscle: Protein is essential for building and repairing muscle tissue, and consuming protein powder can help provide the necessary amino acids to support muscle growth and repair.
Recovery after exercise: Protein powder can help speed up recovery after exercise by providing the necessary nutrients to repair muscle tissue and reduce muscle soreness.
Weight management: When used appropriately, protein powder can help support weight loss or weight maintenance goals by increasing satiety and reducing overall calorie intake.
Convenience: Protein powder is a convenient and portable source of protein that can be easily added to smoothies, shakes, or other recipes, especially if you don’t have time to cook.
Vegetarian or vegan diets: For people who follow a vegetarian or vegan diet, protein powder can be a convenient way to ensure adequate protein intake without consuming animal products.

Tips for choosing one

Choosing an appropriate protein powder for yourself depends on several factors, including your goals, dietary preferences, and any allergies or intolerances you may have. Here are some things to consider when selecting a protein powder:

Determine your goals: Are you looking to build muscle, lose weight, or just supplement your diet with additional protein? The type of protein powder you choose can vary depending on your specific goals.
Consider dietary preferences: Are you vegan, vegetarian, or have any other dietary preferences? If so, you may want to choose a plant-based protein powder.
Look at the ingredient list: Make sure to review the ingredient list of the protein powder you are considering. Look for high-quality protein sources, and avoid products that contain added sugars or artificial sweeteners.
Check the protein content: Look for protein powders with a high protein content per serving. Aim for at least 20 grams of protein per serving.
Consider any allergies or intolerances: If you have allergies or intolerances to certain ingredients, make sure to choose a protein powder that is free from those ingredients. For example, if you are lactose intolerant, you may want to choose a plant-based protein powder or a whey protein isolate, which contains less lactose than whey protein concentrate.
Check for independent testing: Look for protein powders that have been independently tested for accuracy in labeling and purity. This can ensure that you are getting what you pay for and can help you avoid any potential contamination or quality issues.
Consider the cost: Protein powders can vary widely in price, so consider your budget when making a selection.