Life can be busy and complicated, full of commitments, distractions and diversions. Who doesn’t want to simplify and optimize their time and efforts??
I am no exception and this week as I headed out the door to pilates I realized I had not yet fueled my body. I paused, pulled my vitamix out from the back of my kitchen cabinet and whipped up a smoothie for the road. It had been a long time!
It can feel weird to sip a meal but that’s what makes a smoothie so easy and practical. They can be a complete macronutrient vehicle for protein, fiber, healthy fat and low glycemic carbs – with functional foods like beets and hemp hearts or even nutraceuticals like creatine thrown in.
But they can also be complicated….I have spent hours deciding what protein powder I should use!
If you have ever tried to buy a protein powder you know that the options can be overwhelming. Most protein powders are highly processed and loaded with unnecessary ingredients.
Here are our best FIVE tips for selecting a protein powder that is right for you.
- Third-Party Testing Third-party testing means that another independent organization checked the product for things like safety and purity, and ensured that all ingredients being used match the label claims.
Companies may say that they are third-party tested but not all companies are transparent in terms of who is testing their product. Banned Substances Control Group (BSCG), The Clean Label Project, and NSF Certified Sport are all well known Third Party certifications. ⭐ If you can’t easily find information online about a company’s third party testing process, then it probably isn’t the best product to be using.
- Bioavailability This is how effectively our bodies are able to digest, absorb, and utilize the amino acids from a protein source. Unfortunately, many protein powder companies do not openly discuss the bioavailability of their product.
Whey protein is more easily digested than plant based protein. If you prefer plant protein, soy protein is the most bioavailable out of all of the plant proteins.⭐
- Ingredients The majority of the protein powders offered to us contain unnecessary ingredients and a lot of added sugar. Make sure you can understand all of the ingredients on the nutrition label. You want to see minimal and high quality ingredients such as Grass Fed Pasture Raised Whey Protein and maybe stevia or coconut sugar if looking for a sweet flavor. Avoid products with fillers such as natural or artificial flavors and maltodextrin.
Rule of thumb–if you can’t pronounce it, you shouldn’t be eating it! ⭐
- Metals and Contaminants During the manufacturing process, a lot of protein powders have traces of heavy metals and lead. Protein powders that are third-party tested typically screen for dangerous metals and contaminants. Refer to the well known third-party test certifications above or look into other ones that you may read about on a company’s website.
Plant based powders have more lead in them compared to whey proteins and beef-based proteins. ⭐
Chocolate flavored products contain more lead compared to vanilla flavored products. ⭐
- Amino-Acid Profile Amino acids (the building block of protein) help our bodies break down food, grow and repair body tissues, create hormones, give us energy, help us maintain healthy skin and nails, help us build muscle, help boost our immune system, and help us maintain a normal digestive system. We have 11 amino acids that our body makes for us (unessential amino acids) and 9 amino acids that we need to get from food (essential amino acids.) Protein power should provide us with most, if not all amino acids!Before buying a protein powder, see if they are transparent about their amino acid profile an make sure the protein powder you are buying includes at least the 9 essential amino acids. Better yet, look for protein powers that provide all 20 amino acids to reap the most benefits.
This information is typically on the back of the protein powder somewhere, or can be found on the companies website⭐
What about clear protein powders?
- Clear protein powders are considered a whey isolate as opposed to a whey concentrate like traditional protein powders.
- Whey isolates are more heavily concentrated so that there is a lower fat and carb content and a higher protein content. It is not as chalky and can easily dissolve into water.
- Whey isolate also has a lower lactose content making it a better choice for people who are sensitive to dairy.
- In terms of benefits, clear protein isolate and regular whey concentrate have similar health benefits and a lot of it comes down to preference.
- However, use the same guidelines as above when choosing a clean and safe protein isolate.
Big Takeaways…
- There is probably no perfect protein powder that checks all of these boxes.
- The more of the 5 things above that you can prioritize, the better!
- Either way, protein powder is a protein supplement and no matter how clean your supplement is, it shouldn’t be something that you are using multiple times a day.
- Your main sources of protein should be coming from whole foods such as meat, fish, eggs, seeds, nuts, legumes, and greek yogurt.
- Think of protein powders as an occasional tool not a main protein source!
Article written by Courtney Bigora
