I used to be completely clueless about protein powders. You hear people talk about them all the time, and when you see one in the store, you just grab it without really knowing the difference. Then, you might end up not liking the flavor or feeling uncomfortable after consuming it. That's why I'm writing this—to shed some light on the differences between various types of protein powders, and what to consider when you choose the supplements so you can make an informed decision for yourself!
How to choose the right protein powder for you?
- 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 that the body cannot produce on its own, out of the total 20 amino acids required.
- Ingredients: Seek out products with minimal ingredients.
- Sugar content: Look for options with minimal added sugar.
- Protein content: Aim for protein powders with 20 grams or more of protein 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. 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 options. 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 growth.
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.
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! Personally, 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.
