Protein Powders: An Uncomplicated Guide
If you follow a well-balanced diet, you should generally meet your daily protein needs. However, it’s not always that straightforward, and a quick protein shake can be a convenient way to bridge the gap. With so many protein powders on the market, it can be overwhelming. Let’s break it down.
Understanding Your Protein Needs
Your protein requirements can vary based on age, body composition, health status, activity level, and any medical conditions. On average, adults need about 0.8g-1.0g of protein per kilogram of body weight.
For example, a person weighing 70 kg would require between 56g and 70g of protein daily
0.8g x 70 kg = 56g/kg/body weight
1.0g x 70 kg = 70g/kg/body weight
Protein is found everywhere in your body! Your muscles, skins, hair, bones and blood are largely made of protein. Thus a lack of protein or a protein deficiency can result in a wide range of symptoms, including the loss of muscle mass.
What Are Protein Powders?
Protein powders are concentrated sources of protein derived from animal or plant foods like dairy, eggs, rice, soybeans, or peas.
Types of Protein Powders
Dairy and Egg Proteins
Whey Protein
Whey, a by-product of cheese, is a popular dairy protein. It digests quickly and contains all nine essential amino acids needed for muscle repair. The three common types of whey protein are:Whey Protein Concentrate (WPC): Contains 60-80% protein, with the rest made up of fats, carbs (including lactose).
Whey Protein Isolate (WPI): Undergoes additional filtration to remove fats and carbs, providing 90-95% protein with minimal lactose.
Whey Protein Hydrolysate (WPH): Pre-digested and partially hydrolysed, making it easier to absorb. It may be less allergenic but can taste bitter and be more expensive.
Casein Protein
Found in milk, casein digests more slowly than whey. It provides a steady release of amino acids, making it ideal for overnight muscle recovery.Egg Protein
Egg protein is a great option for those with lactose intolerance and provides all essential amino acids. Egg protein powders usually come from egg whites, which means they lack the fat found in yolks. For a whole-food alternative, consider eating boiled eggs instead of egg protein powder.
Plant-Based Protein Powders
Pea Protein Powder
Made from ground yellow split peas, pea protein retains beneficial soluble fibre. It contains all nine essential amino acids but is low in methionine. Pairing it with brown rice protein or consuming methionine-rich foods can address this.Brown Rice Protein Powder
Brown rice protein includes all essential amino acids but is low in lysine. Combining it with pea protein can help balance the amino acid profile.Soy Protein Powder
Soy protein is a complete protein source, suitable for vegans. It is low in fat and free from cholesterol and saturated fat.Hemp Protein Powder
Ideal for vegans and vegetarians, hemp protein is easily digestible and minimally processed. It contains all nine essential amino acids, beneficial fibres, and omega-3 fatty acids. However, research on its amino acid profile is mixed, with some studies suggesting it is similar to egg whites, while others indicate it has relatively low lysine levels.
Summary
Choose a protein powder that suits your dietary preferences and food tolerances.
