6 Best Protein Powders

Whether you’re trying to lose weight, burn excess fat, or gain muscles, the amount of protein you consume every day could spell the difference between satisfaction and disappointment. You could be putting in the hours at the gym day in, day out, but if you’re not getting enough of this macronutrient, you’ll most likely miss out on optimum results.

Protein powders remain to be one of the most indispensable supplements for those who are trying to get fit and healthy. Now more than ever, people are cognizant of the important role that it plays in muscle building and weight loss.

Shopping for the best protein powder will bring you face-to-face with a myriad of different formulations, concentrations, and even flavors. Whether you are lactose-intolerant, a vegetarian, or an average Joe, running out of options is pretty much impossible these days.

In this guide, we’ll help you navigate those protein-stacked shelves with an informed mind. Read until the end to find out what you need to know about the different kinds of protein powder, as well as how to maximize its benefits to achieve your fitness goals.

Protein Powder for Weight Loss

If you’re trying to lose weight, you might have already heard that upping your protein intake will help you achieve your goals. However, we all know that trying to get all the protein you need from food sources can be difficult and, needless to say, expensive.

That said, protein powder can help you achieve the minimum required protein intake you need in a day to lose some weight. If you didn’t already know, a high-protein diet will boost your metabolism, help reduce your appetite and make you eat fewer calories in total.

What’s more, protein has a high thermic effect, which means you burn more calories digesting protein than digesting carbohydrates and fats.

Protein Powder for Muscle Building

Your body needs amino acids to build new muscles and retain existing ones. Because protein is packed with amino acids, increasing your protein intake will not only help maximize your “gains,” but it will also speed up the recovery process in between workouts.

Choosing The Right Protein Powder for You

Complete vs. Incomplete Protein

As mentioned above, protein is made up of building blocks called amino acids. These amino acids are what your muscles actually use to repair and grow itself. It follows, then, that you should consider not only the amount of protein you’re getting from a supplement, but also its quality as far as amino acids are concerned.

Moreover, it’s important to know that there are different types of amino acids, and that our body cannot produce nine of them on its own. As such, these nine types  should be consumed from food. Amino acids that have to be obtained from external sources are called essential amino acids.

How is this relevant? Well, some types of protein contain all nine essential amino acids—and we call them complete proteins. Some, called incomplete proteins, contain some essential amino acids, but not all.

Protein Concentrate vs. Isolate

Another set of terminologies that you may encounter when shopping for the best protein powder involve the words “isolate” and “concentrate.” When a certain product is labeled as a concentrate, it contains around 70 to 85 percent pure protein. An isolate, on the other hand, contains a higher concentration of protein—usually 90 to 95 percent.

So, what is the rest of the powder made up of, you may ask? Well, the remaining parts consist of a combination of carbohydrates and fat. Also, note that because isolates are a purer form of protein, they’re usually more expensive than concentrates.

If you’re on a tight budget, buying a concentrate is the obvious choice. However, if you’re on a strict diet that requires you to minimize the carbs and fats you consume, buying protein isolate is the way to go.

Still having a hard time deciding? Some products—called “blends”—offer a mix of isolates and concentrates. This option gives you a middle ground if you’re finding it hard to make a choice.

Biological Value

As you do your research about protein supplements, you might also come across terms like “BV rating” or “BV value.” BV stands for Biological Value, which measures the proportion of protein from a specific source that becomes incorporated into the proteins of your body.

In a nutshell, a protein source’s biological value will tell you how easily the digested protein can be used by your body in protein synthesis. A protein source is more readily usable the higher its BV rating is.

Different Protein Sources Used in Protein Powders

Whey protein, which is perhaps the most popular source used in protein powders, is widely regarded as the best for everyday use. It delivers all of the essential amino acids, has an excellent BV rating, and is easy to digest. Whey protein is derived from milk products.

Casein protein is another source of protein that’s isolated from milk. Composed of 92% protein, it has a thicker taste and is slower to digest than whey. Although its BV value is lower than whey’s, it is more ideal for bodybuilding and weight gain.

Soy protein is one of the most popular sources of protein for people who aren’t into milk-based concentrates. It is fast-digesting and high quality, but it is not a complete protein. This is why it’s not the best source for those who are trying to build muscle.

Pea protein is popular among vegetarians. This gluten-free source is also lactose- and cholesterol-free. It is easy to digest and supplies a nice amount of amino acids.

Egg albumin provides protein that is derived from the egg white. Its relatively-high essential to non-essential amino acid ratio makes it another popular choice for bodybuilders. If you’re lactose-intolerant, egg albumin is another great alternative to the more popular casein and whey.

Wheat protein is another plant-based source that is perfect for vegetarian athletes and bodybuilders. It is cholesterol- and lactose-free and is high in glutamic acid.

Hemp protein is an interesting protein source because it contains Omega 3 and 6 essential fatty acids. It’s also high in fiber. The downside? It offers lower levels of amino acids compared to other plant-based protein sources.

Single-vegetable protein sources like soy and hemp are incomplete protein sources. However, this doesn’t mean that vegetarians are doomed to a lifetime of subpar protein supplementation. Many plant-based protein powders combine several sources in order to deliver a complete supplement to their patrons.

How Much Protein Should You Have?

Most protein powders set their serving sizes at around 30g, which is the ideal amount for protein synthesis and repairing muscle damage after training.

If the recommended total daily protein intake is what you’re after, this will vary depending on your fitness goals, weight, activity level, age, and muscle mass. But just to give you an idea, here are the average recommendations according to the desired results:

• If you want to lose weight, 1.76 to 2.2 grams of protein per kilogram of body weight is recommended.
• For building muscles, 2.2 to 2.6 grams of protein per kilogram of body weight is advised.
• If you want to simply maintain your current weight, 1.1 to 1.5 grams of protein per kilogram of body weight is ideal.

When’s The Best Time of the Day to Take Protein?

You should take your protein supplement after training since your muscles need it the most at this time. Make sure to drink your protein shake within 30 minutes after the end of your gym session to make the most out of your workout. The influx of amino acids in your system will initiate recovery and muscle building.

Some people also like to take protein powder before their workout. Drinking a protein shake 45 minutes before going to the gym will help improve your energy levels, leading to better performance later on.

You may also opt to take protein powder at other times—especially during rest days. We recommend breaking your fast in the morning with a scoop of your favorite protein powder since a high-protein breakfast is beneficial for weight loss and muscle building.

Protein Powder Expert Tips

• Protein powders are classified as a supplement for a reason: they must supplement a healthy diet. Whole foods, such as meat, eggs, polutry, almonds, and fish, are still the best source of protein. Gulping down loads of protein powder and hoping that it overrides the effects of having a crappy diet will do you no good.
• Always read the label! To get the most bang for your buck, go for protein powders that contain a minimal amount of “other” ingredients.
• Use a blender or a dedicated shaker bottle to prepare your protein drink or smoothie. Don’t just mix the powder into a glass of water using a spoon.
• Don’t be afraid to try out different flavors. Many flavored protein powders are delicious yet surprisingly low in sugar. Again, reading the label before making a purchase is key. Beware of sweeteners like cane sugar, corn syrup, and maltodextrin.
• Beware of consuming too much protein if you suffer from kidney disease. You likely won’t be able to tolerate ingesting high amounts of protein at one time. As such, you should stick to powders that have a lower protein content (not more than 15 grams per serving).