Welcome to Wellness Wednesday where in-house nutrition coach, Coach Diana Leigh, answers YOUR questions about health.
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Q: Protein powders (as a supplement). What to look for, how to choose the best one. There’s so many options!
You’re absolutely right – there are so many different kinds of protein powders, so it can certainly be overwhelming to select the right one!
First, let’s review why someone may turn to protein powder as a supplement:
- Athletes and fitness enthusiasts use it for improved muscle recovery by drinking a protein shake post-workout.
- Those deficient in protein (plant-based or vegan eaters or even just busy on-the-go individuals) can use protein shakes to help boost protein intake
Now, let’s review what kind of powders are available on the market and how you may go about choosing the best powder for you.
WHEY PROTEIN
Whey is the most popular option for athletes and fitness enthusiasts because it is a quick burning protein – meaning it is digested very easily. Many choose to take this supplement after their workout to help fuel muscle recovery and growth.
Whey comes in two variations – isolate and concentrate. Whey concentrate tends to be the more popular variety because it’s cheaper due to fewer processing steps. Isolate is a variety that goes through an extra processing step to achieve a higher protein concentration and lower carbohydrate and fat content. Whey isolate also contains lower amounts of lactose, so it can be better for those who are sensitive to lactose but may not be ideal for lactose intolerant individuals because there are still traces.
For most individuals, whey concentrate is adequate.
CASEIN PROTEIN
Casein is a thicker style of protein powder which leads to a thicker, chalkier taste and texture. Casein is preferred to whey for those who are looking to supplement a meal with a shake as it is slower digesting and tends to keep you fuller longer, which whey won’t do. It’s also common to have casein before bed to fuel muscle recovery while you sleep (during this time your body is actively repairing muscles and tissues).
Casein is derived from milk as well, so those who are lactose intolerant may struggle with digesting this form of protein.
HEMP, RICE, AND PEA PROTEIN
If you are lactose intolerant or you’ve cut dairy from your diet for whatever reason, these three proteins are your best bets. These provide the best source of protein from plant-based sources, but the downside is they are lower in leucine than whey or casein. Leucine is an essential amino acid that aids in protein synthesis, aka it helps with muscle repair and growth. For best results, it is recommended to consume 1.5-2 scoops of plant-based proteins to match the leucine count of whey and casein proteins.
COLLAGEN PROTEIN
If you struggle with IBS or leaky gut, you may struggle with digesting the above mentioned protein powders. Collagen can be helpful in this case as it’s known for healing the gut and being easy to digest. The downside is it doesn’t provide nearly as much protein content per scoop and can be more expensive as a result.
HOW TO DETERMINE WHICH BRAND TO BUY
- Look for the BCAAs leucine, isoleucine, and valine preferably at a ratio of 2:1:1. If you don’t see these BCAAs listed, it’s best to look elsewhere.
- Determine your preferred carb intake – some products have more carbs than others and it depends if you want that or not in your protein shake. Increased carbs can help replenish carb storage post-workout, but if you’re aiming for weight loss it may cut into your carb allowances.
- Check the sugar content – standard is 1-3g of sugar which is naturally occurring. Also be sure to check the ingredients for sugar substitutes such as xylitol and stevia, which are often found on products citing low sugar.
- The supplement market is largely unregulated, so trust products that have the National Sanitation Foundation (NSF) seal which means the product has been tested and certified for sport.
- Finally, use labdoor.com to review any and all supplements and their rankings.
You don’t NEED a protein supplement but it can be helpful. Personally I’ve used MusclePharm Whey Protein, Dymatize Casein, as well as SR Collagen Peptides.
Coach Diana Leigh is a Precision Nutrition certified coach who uses habit-based coaching to help her clients get stronger and feel amazing in their bodies without the restriction and overwhelm of dieting. For more helpful tips, follow her on Instagram @coachdianaleigh.
How you can work with Coach Diana:
1:1 Nutrition Coaching
Get individualized guidance in developing healthy and sustainable habits to help reach your goals – whether you’re looking for weight loss, muscle increase, or improved performance – without the stress and overwhelm of dieting or macro counting.
Learn more + apply here – currently accepting 3 new clients in July
Nourish With Confidence Kickstart
An 8-week group coaching program that helps active individuals create a healthy relationship with food + ditch dieting for good through foundational nutrition habits, balanced strategies, and high-level support.
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