Please enable Javascript to watch this video
If you’re looking to incorporate a protein powder into your diet, the sheer number of options on shelves can be overwhelming, to say the least. So today we’re Getting the Skinny with Molly on some of the key differences between types of protein powders, and how to determine which one is right for you.
The Skinny on Protein Powder:
- Proteins powders aren’t an essential part of a healthful nutrition plan, but it can be a convenient and versatile way to add more protein into your diet.
- Look for protein powders with not more than 3-4 grams sugar per 20 grams protein
- Frame of reference: 20 grams protein = approximately 3 ounces of lean meat
How to incorporate protein powders:
- Protein shakes & smoothies
- In cereal or oatmeal (dissolve in a bit of milk or milk alternative first, then add to cereal)
- In baked goods - can use in place of flour in products like brownies, cookies, muffins
- In breakfast items like pancakes, waffles, granola
- In cooking (e.g. sauces, soups)
Choosing the right protein powder for you:
Taste. One of the most important factors is that you actually like the way it tastes.
Experiment first if possible. Ideally, buy a single-serve packet first, to sample a new product. If single-serving packs aren’t available, here are the return policies for 3 popular stores:
- Whole Foods: will accept protein powder that has been opened for a store credit or exchange, or for a refund with receipt.
- GNC: will take back opened protein powders within 30 days (with receipt) for store credit, exchange, or refund
- Vitamin Shoppe will give a store credit or exchange, no receipt needed, for opened product.
Protein concentrate vs. protein isolate? Protein isolates are a purer source of the protein, containing at least 90 percent protein, while protein concentrates contain less protein, and more carbs and fat.
Digestibility: There’s a lot of variation in how different types of protein powders are digested and assimilated by the body. A value referred to as the Protein Digestibility Corrected Amino Acid Score (PDCAAS) ranks protein quality on a scale of zero to one.
The Skinny on various types of protein powders:
WHEY PROTEIN (PDCAAS 1.00):
- Quickly easily digested & absorbed; excellent pre- and post-workout
- Whey protein concentrate: 70 to 90% protein
- Whey protein isolate: >90% protein
- Whey protein hydrolysate: Purest form of whey protein. ‘Pre-digested’ for body to utilize. Can be pricey.
- Whey isolate & hydrolysate are low lactose; often tolerated by those with lactose intolerance
Top pick for Whey Isolate: (“natural” has no artificial sweeteners)
Top pick for Whey Concentrate: (blend of Concentrate Isolate)
- Often higher in carbs, with less protein (hemp protein powder is often just 50 percent protein), so more protein powder needs to be consumed in order to get the same amount of protein
Top pick for plant-based protein powder:
EGG WHITE PROTEIN (PDCAAS 1.00):
- Egg white protein is a medium-digested protein
- A good fit for those who can’t consume soy or dairy
- Client feedback: Most don’t like the taste of egg protein as much as whey or soy.
PROTEIN POWDER FOR BAKING:
- Plain, unflavored protein powder can be used in place of ingredients like cake mix or brownie mix; in savory dishes, it can provide bulk and texture of flour, without the carbs.
Top pick for baking/cooking: (check out ).
