How do I Choose the Right Protein Powder as an Athlete? - Tips from a Registered Dietitian
Overwhelmed by the number of protein powders on the market? Yeah, it’s a lot.
As an athlete, you constantly hear about all the different protein powders you should be taking to gain lean muscle mass and increase strength. But, the question is which one is best for an athlete. In this post, we will dive into what you should look for when searching for a protein powder.
First, let’s get one thing cleared up.
Supplements will not solve all your problems. Sure, it may temporarily fix something, but it’s like putting a band-aid on a really deep wound that would need stitches. It’s not going to work long term. So, protein powders are great, but if you are not getting enough protein in throughout the day, we have a bigger problem to solve.
But, do you actually NEED to include protein powder supplement into your diet?
The short answer is no, but as an athlete protein powders are incredibly convenient when you are on-the-go, don’t have access to quality protein sources or have a hard time eating after working out or training. Therefore, keeping protein powder in your bag can be really helpful when you have a busy day.
Protein has many roles in our body. It helps build lean muscle mass, participates in metabolic reactions, immune response and more. Protein also helps stabilize blood sugar levels, compared to just consuming carbohydrates by themselves. As an athlete, getting protein in over the course of the day is key. So, what should you look for in your protein powder.
Tip #1: Is your protein powder third-party tested?
I know, you’re probably wondering, “what does that even mean?” When a product is third-party tested, it means that a company tests the product to prove that what is actually on the label is in the product itself. Sounds crazy right? The reason is that the FDA does not regulate supplements, therefore you must always use caution when using supplements. Athletes, your protein powder should be NSF Certified for Sport to make sure it’s third-party tested and it is safe for athletes to consume. Even if you are not an athlete, I still recommend looking for that label on the product to ensure it’s safety and it can put your mind at ease to know the supplement you’re taking is always being put through testing to have that label. The great thing about NSF is that they not only have an app you can download to scan all your products, but you can easily search on their website.
NSF Logo
Tip #2: Whey or Plant-based? It all depends on your preference.
Whey protein powders are the most popular type on the market. Whey is a milk protein that is considered “complete” or basically containing all nine essential amino acids that your body needs to build muscle. Whey is a great source of BCAA’s to stimulate muscle protein synthesis and is quickly absorbed into the body.
Plant-based protein powders are derived from plant sources such as pea, hemp, brown rice, soy, pumpkin seed, flax and more. You will typically see a combination of these sources on the label to make a complete protein source.
Tip #3: Whey Protein Concentrate or Whey Protein Isolate?
Whey protein concentrate has a higher percentage of lactose compared to whey protein isolate. If you are lactose-intolerant, isolate may be a better choice for you since most of the lactose is removed during processing. Isolate is about 90% protein and concentrate will have around 25%-80% protein, but it is all dependent on the brand. Isolate is more expensive than concentrate, but sometimes brands will provide a blend of both so that it is more cost effective. Both concentrate and isolate are easily digested in the body, but since isolate contains a higher concentration of protein, it may be more readily absorbed.