By: Mariana Corrales
As the protein powder industry grows, knowing which protein powder is right for your dietary needs becomes harder and harder, especially due to the endless options and mixed reviews out there. To make matters worse, many companies attempt to sell you an illusion of health through eye-catching packaging. The container may say your protein powder of choice is “health-boosting,” but it could have the opposite effect without you knowing it.
Whether you’re just getting started in the gym and looking for a boost of protein, you’re questioning if your current powder still works for your ever-changing health goals, or you’re figuring out if you even need to integrate protein powder into your diet, you’ve come to the right place. This article explains which protein powders work best for different lifestyles while also breaking down what those complex nutritional labels truly mean. (Here’s a hint: “erythritol” is a dead giveaway for bloating and “soybean oil” should signal you to stay away!)
Origins and Evolution of Protein Powder
The whey protein powders we are most familiar with in this day and age originated in the 1950s. The first product on the market was “Hi-Proteen,” a soy-based concoction that eventually developed into milk and eggs. Still, protein powders were not widely known or used until the ‘80s and ‘90s, when they began to gain traction as meal replacement powders.
However, it wasn’t until the fitness industry grew immensely in the 2000s that protein powder really took off. Suddenly, any flavor you could think of was on the shelves, including strawberry, chocolate & peanut butter, birthday cake, and a myriad of others. As the variety of flavors grew, so did the variety of bases. For the first time, customers could choose between plant-based and whey-based powders for their protein needs. Today, protein isn’t just found in powder form. It is also sold in bars, cookies, pancake mixes, and even coffee.
What are the benefits of protein powder?
If you manage to find a clean, high-quality protein powder, the health benefits can be unmatched. A study published by The National Library of Medicine states protein can aid in muscle building, muscle recovery, healthy weight loss, treat protein deficiency, promote general well-being, and enhance endurance and muscle growth in athletes.
If you are an athlete, someone who lives an active lifestyle, or anyone who struggles to reach their daily protein intake and needs a practical yet effective way to integrate additional protein into your diet, protein powder might just be the perfect solution.
There is ample evidence that protein powders are a beneficial and successful method to reach your health goals:
- A 2014 study found that intaking 30g of protein after a workout enhances protein synthesis and preserves muscle mass.
- Protein powder can aid in healthy weight loss since consuming protein releases hormones such as leptin and peptide YY. These hormones send signals of fullness to the brain, leading to a decreased appetite.
- A higher protein intake supports the formation of keratin and collagen, which keep your hair, skin, nails, and bones healthy and strong.
What happens when you choose the wrong protein powder?
If you purchase the wrong protein powder, detrimental health effects may be in store. There are countless powders on the market today that gain their customers through monopolizing the grocery aisles and fake marketing such as Giant Sports who claimed their products contained 27g of protein per serving but tests revealed only 12g of protein were being intaken per serving and if you take a look at their nutrition labels and other brands they’re jam-packed with additives, added sugars, and artificial sweeteners. These ingredients are less of a help and more of a hindrance to one’s health.
In addition to unhealthy ingredients, poor manufacturing also leads to lower-quality protein powder. In 2018, the nonprofit organization Clean Label Project conducted a study testing 134 of the top-selling protein powders. They found high levels of heavy metals such as arsenic, cadmium, lead, mercury, BPA, mycotoxins, pesticides, and residual solvents. While minimal consumption of these metals is unlikely to affect consumers, over 33% of powders tested in the study surpassed state and federal regulatory limits. Because the FDA does not regulate protein powders, these products continue to reach consumers.
Here are some possible side effects of consuming low-quality protein powder and why they can occur. As a reminder, everyone’s body is different, meaning that people can react differently or have no reaction at all to different types of protein powder.
- Protein powders that utilize hidden additives and artificial sweeteners disrupt gut microbiota and the metabolization of foods. This can cause digestive stress, dehydration, inflammation, a weakened immune system, and in some cases, it can cause serious health problems such as cancer.
- Excess of protein may lead to kidney disease as the body struggles to break down an excess of waste. Make sure to only consume 0.8 grams of protein per kilogram of body weight (1.2 to 1.6 grams of protein per kg of body weight if aiming for muscle growth). Never surpass 2g of protein per kg of body weight on a daily basis.
- Consumption of whey protein powder can lead to acne and other skin issues due to the increase of pore-congesting insulin hormones in the body. If you have acne-prone skin, plant-based protein powder is the best alternative.
- Long-term consumption of heavy metals can cause irreversible side effects, which may damage the neurological system, genes, liver, and kidneys. These metals bind themselves to important cells, impairing essential organs.
- BPA is a synthetic chemical that acts as a xenoestrogen. Xenoestrogens mess with natural hormones, qualifying them as major endocrine disruptors, which can increase risk of severe illnesses, disturb immune and nervous systems, and interfere with reproduction.
Finally, every bullet point listed above also affects one’s gut health. Your gut is commonly referred to as the “second brain” of the body. If you’re feeling unexplainably fatigued or bloated, or if you’re dealing with skin issues and other problems, there could be a chance your gut is unbalanced. Your current protein powder may be the root cause.
Whey-based or plant-based protein?
Whey-based protein typically comes from cows or goats, while plant-based protein comes from various sources such as peas, rice, hemp, soy, and others. The main difference between the two kinds of protein is that whey-based protein is considered a “complete protein,” meaning it contains all nine essential amino acids. Most plant proteins are considered “incomplete proteins,” meaning they are missing some key amino acids. This is why it’s important to consume other protein rich foods if you choose to use a plant-based protein powder.
Other factors to consider are food sensitivities and health goals. If you are lactose intolerant or vegan, whey-based protein may not be the best choice for you. Plant-based protein powder, on the other hand, will add rich antioxidants, vitamins, and fiber to your diet. Additionally, plant-based protein powder is a more heart-healthy choice.
If your health goals involve increasing muscle mass and fuel for training, whey-based protein powder is more suitable due to its higher protein content per serving and its greater concentration of leucine, an amino acid that triggers protein synthesis. Whey-based protein powder also improves body composition the most when combined with resistance training, according to a study done by Clinical Nutrition ESPEN in 2022.
The truth is that both whey and plant-based protein powders are an equally great addition to your diet; whichever you choose should depend on your lifestyle and dietary needs. Many factors can be taken into account, such as activity level, food restrictions, a greener diet, cost, and weight loss/gain goals. The most important factor to consider when purchasing protein powder, however, is quality.
Ranking the best (and worst) protein powders
Best Protein Powders:
These are some of the cleanest powders on the market and third party tested for heavy metals if you want to learn more about each one, click the link!
- Best Whey Protein powder: Puori PW1 Pasture Raised Whey Protein
- Best Plant Protein Powder: Mikuna Choco Superfood Protein
- Best Value: Naked Whey Grass Fed Whey Protein Powder
Worst Protein Powders:
These brands are known for misleading advertising and filled with toxic ingredients.
- Quest Protein Powder
- Muscle Milk Genuine Protein Powder
- Herba Life Protein Powder
Increasing your protein intake on a budget
A clean protein powder is on the pricier side and definitely not in everyone’s budget especially if you’re a college student. If you are still looking for a way to increase your protein intake, focus on real whole foods that are chock-full of protein like lean meats, yogurt, eggs, lentils, chia seeds, and more. In the long run, consuming natural foods rather than cheap, health-harming protein powders is better for one’s health.
Conclusion
Due to deceiving marketing and varied health and nutrition needs, it can be difficult to find the right protein powder for you. Hopefully, this article helped point you in the right direction so that the next time you find yourself staring down the barrel of the protein powder section at the supermarket, you can shop with confidence.