How to choose the best protein powder (2024 guide)

Have you thought about if you are getting enough protein in your whole foods daily? Or are you in a search for the best protein powder? Which one is a good choice for you? Protein powders are a convenient way to add to your daily protein intake. But you hear people talk about them all the time, and when you see one in the store, you grab it without knowing the difference. Then, you go home excited, make protein shakes, and drink it. Guess what? You might not like the flavor or feel uncomfortable after consuming it! Also, not ALL protein powders on the market are great. Some have artificial sweeteners and many fillers (unnecessary ingredients to make the powder more than what it is). 

That's why I'm writing this—to shed some light on the differences between various types of protein powders, (pea protein vs soy protein, hemp protein, whey protein concentrate vs whey isolate) and what to consider when you choose the protein supplements so you can make an informed decision for yourself! Protein powders can help you not only with weight loss but also can be a great source of extra protein. 

How do you choose the right protein powder?

• Digestibility: Choose a protein source that your body digests well.
• Completeness: Opt for a protein powder with a complete amino acid profile, including the 9 essential amino acids the body cannot produce independently, out of the total 20 amino acids required.
• Ingredients list: Seek out products with minimal ingredients.
• Sugar content: Look for options with minimal added sugar.
• grams of protein content: how much protein should it be per serving? Aim for protein powders with 20 grams or more per serving.
• Testing: Ensure third-party testing. This verification confirms that the ingredients and quantities listed on the label are accurate.
• Flavor: Select a flavor that aligns with your dietary preferences. Common options include vanilla, chocolate, or unflavored varieties.

What are the types of protein powders?

Whey protein and casein protein are animal-based protein powders made from dairy. (Animal products) They are derived from the protein found in cow’s milk and are then dried into a powder form. Both whey and casein proteins are considered high-quality proteins as they contain all the essential amino acids necessary for proper nutrition, which must be obtained from food since the body cannot produce them.

Soy, hemp, and pea proteins are common plant-based protein powders. Many plant-based protein powders combine these sources to ensure a diverse array of amino acids, making them a "complete" protein. A complete protein contains all 20 amino acids, including the nine essential amino acids that our bodies cannot produce on their own. Plant-based protein powders cater to various lifestyles and dietary restrictions, offering higher fiber content and lower fat content compared to animal-based proteins. They are also nutrient-dense and support muscle gain.

Here is the chart that you can see what are major protein powders you can see in the market.

You see, all protein powders will certainly aid you in your fitness journey. If you set health goals or fitness goals and know the type of protein powder, you can choose the best choice for yourself, and it can help you to get to that goal a lot faster. 

What is the health benefits of having protein powder for aging women? 

1. Muscle Preservation: As women age, they may experience a natural decline in muscle mass, known as sarcopenia. Consuming adequate protein, including protein powder, can help preserve muscle mass Muscle recovery, and muscle growth, supporting overall physical function and mobility.

2. Bone Health: Protein is essential for maintaining bone density and preventing osteoporosis, a condition characterized by weakened and brittle bones. Including protein powder in the diet can contribute to better bone health, especially when combined with weight-bearing exercises.

3. Hormonal Support: Adequate protein intake is crucial for hormone production and balance, which can become imbalanced with age. Protein powder can help support hormone health and mitigate symptoms associated with hormonal fluctuations, such as mood swings and fatigue.

4. Weight Management: Protein can help increase feelings of fullness and satiety, which can be particularly beneficial for women experiencing changes in metabolism and weight management as they age. Protein powder can be a convenient and effective tool for supporting weight loss or weight maintenance goals.

5. Nutritional Support: Protein powder often contains essential vitamins and minerals, including calcium, vitamin D, and magnesium, which are important for overall health and well-being. Incorporating protein powder into the diet can help ensure women are meeting their nutritional needs as they age.

Overall, protein powder can be a good option to have and a valuable nutritional supplement for women aging, supporting muscle preservation, bone health, hormonal balance, weight management, and overall nutritional needs. However, it's essential to choose high-quality protein powders and consult with a healthcare provider or registered dietitian to determine individual protein needs and ensure proper supplementation.

However, finding the right one that suits you?

You do have to try them and see what works best for you and your diet. but having this information will help you choose the right one faster! I recently switched from plant-based (an impulse buy, not knowing the difference) to whey protein powder (after learning about the distinctions). I feel so much better when I take whey protein powder than the other one. It's easier to drink (no chalky taste!) and digest faster, and it doesn't make me feel bloated. But that's just my experience, and you may have a different opinion! I hope this helps you learn what to consider when you are ready to buy and try the powders.

[Related blog: High Protein Greek Yogurt Recipes with Protein Powder]