Your Guide To Protein Powders

If you're not seen chugging a protein shake as you exit the gym these days the notion is that you're not serious about your gains. But stop and think for a second...do you actually need all of that protein? What else are you consuming in that inconspicuous-looking powder? And, of all the different products out there now, which is best for your needs?

Protein is an essential macronutrient required by the body for everyday functioning. That’s a fact. But there’s a limit to how much your body can take. The average person requires 0.8-1g protein per 1kg bodyweight – this can increase to 2g per 1kg bodyweight for the serious bodybuilder.

If you eat a balanced diet and consume a natural source of protein i.e. chicken, turkey, lean red meat, eggs, fish, lentils, pulses and soya with each meal then you can easily achieve your daily requirements. Excessively exceeding your protein requirements won’t automatically result in muscle gain; any surplus will go to waste and be converted and stored as fat by the body.

If however you are following a rigorous gym programme – especially one incorporating weight training – and you’re not confident that you are meeting your requirements then the easiest means of achieving the same is via a protein shake. 

But with so many out there it can be confusing.

That's why I’ve put the following together in a bid to demystify the various types and how they can best suit your diet and eating habits.

Whey Protein

Derived from milk, whey protein is the most popular of all given it’s taste, mixability and cost, not to mention that it is evidenced to be the most effective in stimulating muscle protein synthesis. Unless adverse to lactose or consuming animal-based products this is your best bet (especially if you’re new to the world of protein).

There are two main forms to consider. First is whey protein concentrate. The most economical per gram this one contains low amounts of lactose and some fat. The majority of people do just find on concentrate but those who are lactose intolerant can experience side effects such as bloating and stomach upset. 

Enter: whey protein isolate. Having undergone more rigorous processing than whey protein concentrate it has trace amounts of lactose and is often much lower in fat. Whey protein isolate is however more expensive and, if you’re not intolerant, it’s not a necessary expenditure.

Beef Protein

Beef protein is on the rise. Where whey protein is digested in the intestine and some people cannot fully digest its lactose sugars, inflammation and bloating can be an unpleasant side effect. Beef protein is digested in the stomach thus avoiding the swelling sensation that is commonly associated in consuming whey.  To top it off, beef proteins are often low in sugar and fat, and most are enriched with vitamins and minerals making them a good all-rounder*

Egg Protein

Manufactured from egg whites, egg proteins are low in carbohydrates – so good if you’ve reduced your calorie intake to shed a few pounds – and rich in vitamins and minerals. Offering another lactose-free protein, this remains a popular choice. It is however quite expensive in comparison to whey protein and the taste of some can be a tad off-putting.

Pea Protein

Peas are in fact a great plant-based source of protein so it was only a matter of time before they became a staple vegan protein powder. Not only is it diary and gluten-free, pea proteins do offer a decent profile in terms of amino acids – of particular importance for muscle gain are the amino acids arginine and leucine, and pea proteins contain particularly boastful amounts of both. Whilst on its own pea protein doesn’t provide a ‘complete’ source of protein, it can easily be blended with rice protein to offer a similar profile to that of animal-based products.

Brown Rice Protein

Often only considered for its carbohydrate offerings, brown rice is indeed a source of protein. Again, for those with a lactose intolerance, or for vegetarians/vegans, it offers an alternative to the standard whey or beef protein. Note that rice protein is another plant-based ‘incomplete’ protein and so would be best mixed with another ‘incomplete’ protein to provide the full array of essential amino acids required by the body.

Things to look for when buying protein powders:

• Don’t go for the lowest costing protein powder – you get what you pay for. If you fork out a little extra the nutritional content is likely to be much better
• Look for quality - check the ingredients. If the ingredients list is extensive, full of sugars, fillers and a collection of other mysterious items then chances are the protein isn’t going to be that great
• Do your research – read up credible reviews online and ask around to gage others’ opinions on protein powders. Companies often exaggerate the power of their products and make claims that they offer too-good-to-be-true results in terms of muscle gain…if it sounds too good to be true, it most likely is!

* Beef protein has been my saviour these past couple of months. Whilst I don’t profess to be lactose intolerant, I was experiencing discomfort after consuming my post-workout protein shake. After doing some research and asking around I decided to give beef protein a try and voilà! I feel lean and comfortable; no more bloating!