How to figure out the amount of protein you need and decode protein-powder labels to hit your goals.
If you know anything about protein powder, it’s probably that bodybuilders love it. You wouldn’t be wrong: Protein is vital to building muscle.
But protein and protein powder are good for so much more – improving exercise recovery, promoting weight loss, staying strong into old age and, according to a 2013 review in Nutrition & Metabolism, decreasing inflammation and improving metabolic health to potentially reduce the risk of Type 2 diabetes and heart disease.
Do You Need Supplemental Protein?
While, like in all things nutrition, you should focus on whole foods before turning to the supplements aisle, getting enough protein the old-fashioned way can be challenging, says Kelly Pritchett, assistant professor of nutrition and exercise science at Central Washington University and spokeswoman for the Academy of Nutrition and Dietetics
After all, while the average U.S. man and woman consume about 98 and 68 grams of protein per day, respectively, many people should be getting more – between 25 and 35 grams at every meal and snack for optimum muscle health, according to a 2015 Applied Physiology, Nutrition, and Metabolism review.
Meanwhile, those who are trying to lose weight should get 25 percent of their calories from protein to prevent muscle wasting and to help prevent weight regain, according to the review. So, for instance, if you currently eat roughly 1,800 calories per day as part of your weight-loss plan, you should aim for 113 daily grams of protein. The reason: When you lose weight, it comes from a combination of fat and muscle, with muscle losses causing your metabolic rate to decline, working directly against your efforts, Pritchett says.
Meanwhile, protein requirements are believed to increase into old age as the body becomes less efficient at absorbing and using protein. In one American Journal of Physiology – Endocrinology and Metabolism study of healthy adults ages 52 to 75, those who ate roughly double the current recommended dietary allowance of protein – 1.5 grams rather than 0.8 grams of protein per kilogram of body weight per day – significantly improved their muscle mass and health. According to the Applied Physiology, Nutrition, and Metabolism review, the average adult over age 71 only consumes 66 grams per day, contributing to age-related losses in strength, mobility and muscle (called sarcopenia) as well as increasing the risk for falls and the need for full-time care.
The Protein Powder Aisle, Decoded
Protein powder options abound and can be incredibly confusing if you don’t know what you need – and what all the label jargon means. To guarantee you’re getting exactly what the ingredients label says, always choose brands that are third-party tested (it will say so on the label). Ideally, the ingredients label should be free of fillers, artificial or real sugars – and other chemicals, says Sarah Calamita, a registered dietitian at the East Bank Club in Chicago. As a general rule of thumb, the shorter a product’s list of ingredients, the cleaner it is.
Whey
Whey is the most common protein source found in protein powder, with a 2015 Journal of Food Science Review crowning it the best form of protein for promoting muscle mass and health. “Whey protein is a naturally occurring protein found in milk and is made from the leftover liquid used when turning milk into cheese, explains registered dietitian Sarah Mattison Berndt, nutrition advisor for Complete Nutrition stores. “Whey represents about 20 percent of the protein in milk and contains all of the essential amino acids, or building blocks of muscle, that the human body requires.”
What’s more, whey is richer in branched-chain amino acids, or BCAAs, including leucine than other protein sources. “Leucine is the primary amino acid that has been identified for initiating and signaling pathways that stimulate muscle-protein building and recovery,” Pritchett says. Combined with the fact that whey is fast-digesting, meaning it gets to the muscles faster than some other protein sources, it’s ideal for consuming before or after exercise, Berndt says.
Whey concentrate is the most common, affordable and well-researched type of whey you can buy, but whey isolate and whey hydrolysate are other options that allow for even faster breakdown in the body. However, any potential benefits are likely outweighed by the high cost, according to Berndt.
Casein
Found in the semi-solid portion of milk, casein contributes to 80 percent of milk’s protein content. Casein is also referred to as calcium caseinate due to the calcium ion attached to it. “There is evidence to support that casein’s calcium component [that’s] naturally occurring in casein protein can further accelerate fat loss and promote a lean body composition,” Berndt says. “This makes casein a slow-acting protein and therefore a more ideal source to use as a meal replacement for weight loss as it provides longer-lasting energy and satiety.” The fact that the body digests it slowly also makes it ideal for a bedtime muscle-building snack. In one Medicine and Science in Sports and Exercise study, exercisers who consumed casein protein 30 minutes before bed enjoyed improved muscle synthesis throughout the entire night.
Look for a label that reads “micellar casein,” meaning it’s in its most natural and slow-digesting form. If you have mild lactose intolerance, know that even though it comes from milk, it’s relatively low in lactose.
Soy
The only plant-based vegetarian and vegan protein source that contains all nine of the essential amino acids that your body needs, soy (choose soy isolate) is rich in BCAAs and the amino acid glutamine to prevent muscle breakdown and support muscle growth. “It is also rich in the essential amino acid arginine, which promotes increased blood flow to working muscles and stimulates anabolic hormones to promote muscle growth,” Berndt says. “Although soy protein may have been the subject of controversial debate in the past regarding its naturally occurring phytoestrogens, compounds that mimic the hormone estrogen and were thought to boost estrogen and decrease testosterone, recent research suggests soy protein actually does not increase estrogen and decrease testosterone levels as once thought.”
On the contrary, isoflavones, a type of plant hormones, have been linked with a reduction in the risk of heart disease, osteoporosis and cognitive decline. Research published in Biochemical and Biophysical Research Communications also shows certain soy isoflavones inhibit the proliferation of fat cells.
Hemp, Rice and Pea
These are the best options for people who are vegan and not comfortable with soy (either due to concerns over isoflavones or a soy allergy). Unfortunately, though, none of these protein sources contain an amino-acid profile that is on par with whey, casein or soy – although pea protein technically does contain all nine of the essential amino acids, some are just in very low levels.
However, by combining these protein sources together, you can fill potential gaps to get a full array of amino acids, Calamita says. For that reason, many protein-powder companies produce products that contain protein from multiple sources, including hemp, rice, pea and even quinoa and other plants.
Not Sure How to Use Your Protein Powder?
Shakes and smoothies are great on-the-go options for people trying to get more protein. Calamita recommends every smoothie contain a mixture of protein, carbohydrates, healthy fats and, of course, liquid. “A great option that I recommend is … banana, almond butter, unsweetened almond milk, protein powder and ice,” she says. But, she adds, you can use any combo of carbs (fruit, veggies, raw oats), protein (protein powder, Greek yogurt), fat (nuts, seeds, nut butter, avocado) and water or milk.
However, all shakes aside, you can easily boost the protein content of just about any meal with protein powder. “[It] can easily be added to a variety of foods from oatmeal and smoothies to pancakes and soups to boost protein intake and provide long-lasting energy and satiety,” says Berndt, who notes you can even mix a scoop into your morning coffee. Get creative to find what works best for your taste buds, lifestyle and goals.