All your questions about protein powders, answered

With so many protein powders on the market nowadays, it is worth knowing what they are, and their role in your nutritional game plan as an athlete. I wrote a blog post about the basics of protein a while ago – what exactly protein does in the body, how much each individual athlete needs, and everything you need to know about amino acids. You can read it here.

Do you need to supplement protein powder?

The short answer is, no. Foods like eggs, poultry, fish, beans, lentils, quinoa, nuts, nut butters, textured vegetable protein, tofu, or soybeans are good quality sources of protein and comes packaged with other healthy nutrients like omega 3’s, phytochemicals, vitamins and minerals. However some athletes may find it difficult to meet their calorie and protein needs if they are on the go, or need to gain weight, and protein powder can offer a convenient way to meet post-workout protein needs. If you do choose to supplement with protein powder, it should be the “cherry on top” of an already healthy and adequate diet, not as a replacement for it.

What are the types of protein powders on the market?

Whey and casein protein are made from milk and is known as “complete protein sources”, meaning that they contain all the amino acids your body needs. Vegan/vegetarian protein powders include soy, pea, and brown rice. Vegan protein powders may also sometimes use a blend of different plant-based proteins to provide similar amino acid contents as whey and casein – opting for those as a vegetarian might be more beneficial.

What exactly is the difference between whey and casein powder?

Whey is a milk protein and is formed as a by-product in the cheese production process. It also is rich in BCAA’s (branched chain amino acids, which is used as fuel for working muscles, stimulates muscle protein synthesis and plays a role in the immune system. It is commonly used post-workout because of its quick absorption rate. Casein protein, on the other hand, is absorbed slower by forming a “curd” in the stomach and used more commonly before bedtime.

Should you consume protein powder post workout?

It has been found in literature that having protein, together with carbohydrates post workout can stimulate protein synthesis and restore muscle glycogen stores. Just mixing protein powder with water will not give you the post-workout replenishment you need. You can add carbs by adding a piece of fruit, or even some milk with your protein shake. Adding some fruit, healthy nuts and seeds and blending it into a smoothie is an easy way to not only get in carbohydrates and protein, but also phytochemicals and antioxidants to help with recovery.

What is the difference between whey concentrate and whey isolate?

Whey concentrate consists of between 35 – 89% protein (brands can differ). The rest of the energy is derived from fat and the sugar found in milk, lactose. Whey isolate is higher in protein (minimum 90%), and may be more easily digested than whey concentrate if you are lactose intolerant. Often blends of the two is used by manufacturers.

Why is it important to buy protein powder from a reputable source?

Because the supplement industry is not always regulated, protein powders do not always contain what the label says it does. In companies where banned substances are being produced as well, cross contamination may take place – leading to banned substances ending up in a product being marketed as “banned substance free”. A recent study has also found that some protein powders contain as little as 31% of the protein listed on the label.

What about collagen?

Collagen does not contain all the essential amino acids, lacking tryptophan. If you constantly opt for collagen as protein source, it could negatively impact serotonin by not getting enough tryptophan. Collagen alone is not sufficient for optimum muscle protein synthesis. Instead, the purpose of collagen supplementation is mainly to treat/prevent joint and soft tissue injuries. The optimum way to do that, is to have at least 5g of collagen 30 – 60min before a workout together with vitamin C.

The takeaway?

Choose your protein powder wisely, from a reputable source, and use as a supplement, not a replacement. If you have any nutrition related questions, you can contact me here.

References

Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best?. Journal of sports science & medicine, 3(3), 118–130.

McCartney, D., Desbrow, B., & Irwin, C. (2018). Post-exercise Ingestion of Carbohydrate, Protein and Water: A Systematic Review and Meta-analysis for Effects on Subsequent Athletic Performance. Sports medicine (Auckland, N.Z.), 48(2), 379–408. https://doi.org/10.1007/s40279-017-0800-5