Decoding the Protein Powder Mystery

The Mayo Clinic recommends consuming 50–175 g of protein (based on a 2,000-calorie diet) every day to help maintain the growth, maintenance and upkeep of every cell, tissue, muscle and organ in our bodies. It’s not just for body builders!

Quality supplements offer a simple solution for getting all the protein we need, but the variety of choices can be overwhelming. Not to worry! Here’s a quick summary of what’s available and why it might be right for you.

 

Whey

Nutrition shakes made with whey contain the highest quality of protein. Whey is considered a complete protein and is derived from milk without the fat or lactose sugar. It’s the fastest digested and most easily absorbed. Whey can limit muscle breakdown and help with muscle repair and rebuilding. Look for whey protein isolate—not concentrate—as it typically contains the highest protein concentration and very little fat.

Casein

The most abundant protein in milk, casein is harder to digest and therefore absorbed by the body much more slowly than whey. This makes it a good choice for meal replacements as you tend to feel fuller longer and also offers a steady, longer-lasting release of amino acids. One downside is that casein is less water-soluble than whey, so it doesn’t mix with liquids quite as well.

Soy

Soy is a complete plant-based protein, and therefore a great option for vegans or anyone who’s lactose intolerant. Soy protein contains the complete group of amino acids and is typically as easily assimilated by the body as whey. Look for soy protein isolate, which contains more protein, isoflavones and less cholesterol and fat compared to soy protein concentrate.

Pea

Pea protein offers an easy-to-digest, plant-based protein option that is less apt to cause allergic reactions like gluten or soy. It is derived from yellow split peas, is highly digestible, has a light fluffy texture and is high in glutamic acid, which can help convert carbs into energy.

Phytosterols

Phytosterols are plant-derived compounds similar in structure and function to cholesterol.

Numerous clinical trials show that phytosterols inhibit the intestinal absorption of cholesterol.

Foods rich in phytosterols include unrefined vegetable oils, whole grains, nuts and legumes.

 

 

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Vitamins, Minerals, Antioxidants and EFAs

  • The body needs these nutrients daily.
  • Antioxidants have powerful oxidant-scavenging capacity.
  • These nutrients promote vitality and longevity.

Vegan Pea Protein Powder

  • Get 20 grams of vegetable protein per serving
  • Consume 75% of the Daily Value of 18 vitamins and minerals
  • Contains a powerful antioxidant blend
  • Offers a balanced amino acid profile
  • Is free from common allergens, dairy, lactose and gluten
  • Is certified vegan

Protein Powder with Whole Foods

  • Get nutrients from plants, fruits and herbs
  • Consume 75% of the Daily Value of 18 vitamins and minerals
  • Contains green foods, antioxidants, essential fatty acids, nutritive herbs, fiber and more
  • Get 13 g vegetable protein per serving
  • Clean: vegan, dairy-free and lactose-free

Soy Protein Powder

  • Get 15 grams of protein per serving
  • Provides 35% of the recommended Daily Value of 18 vitamins and minerals
  • Provides all of the essential amino acids
  • May help contribute to a feeling of fullness
  • Contains essential fatty acids

Whey Protein Powder

  • Get 25 grams of lactose-free whey protein per serving
  • Provides 60% or more of the Daily Value of 14 vitamins and minerals
  • Promotes lean muscle mass and fat burning
  • Helps boost energy levels