There are certainly more effective options available. However, with a wide range of choices, it can be difficult to determine the most suitable protein powder for you (or your clients).
Each individual has distinct goals, body type, and likes. Therefore, there is no universal best protein powder for everyone.
Nonetheless, there might be an ideal protein powder for you that we can assist in discovering.
In this complete guide to protein powder, you’ll learn:
- Protein’s significance in fitness and training
- When it makes sense to include protein powder in your diet
- When choosing protein powder
- The selection of the appropriate protein powder for your needs (or assisting a client in their selection)
How much protein do I need?
In order to select the most suitable protein powder for yourself or your client, it is important to have a clear understanding of the significant role that protein plays.
The primary purpose of using protein powder is to assist in reaching your protein targets.
Not getting enough protein can cause you to:
- lose muscle mass (which can cause a drop in your metabolism)
- have skin, hair, and nail problems
- heal more slowly if you get cuts or bruises
- experience mood swings
- be more likely to break bones
This, however, is not a widespread concern.
Most individuals following a typical Western diet do not suffer from protein deficiency.
The minimum protein intake is estimated to be 0.8 grams per kilogram (kg) of body weight, or approximately 0.36 grams per pound. Therefore, a person weighing 160 pounds needs at least around 58 grams of protein to avoid protein deficiency.
Eating the minimal amount of protein is not the same as consuming an ideal quantity of protein.
Most active individuals can achieve their ideal protein intake by consuming 1 to 2 servings of protein at each meal.
Most individuals will see benefits from increasing their protein intake, unless there is a specific medical reason to keep it low.
Why? There are plenty of reasons, including:
- Appetite control: Eating a diet rich in protein appears to enhance the feeling of being full.
- Weight and body composition management: Using the following sources, help may be found in decreasing caloric intake when trying to reduce fat, increasing calories burned during digestion through the thermic effect of food, and preserving muscle while losing fat.
- Muscle growth or maintenance: Keeping a high level of protein intake while also engaging in regular exercise can assist individuals in gaining and preserving important muscle mass, particularly as they grow older.
- Better strength: Higher protein intake combined with exercise can also help increase strength.
- Improved immune function: Proteins serve various functions in the immune system and are essential for building antibodies.
Individuals with a deficiency in proteins may be more vulnerable to viral and bacterial infections.
- Faster exercise recovery: Higher protein consumption aids in tissue repair post-exercise and following injury.
When should I drink protein shakes?
For the majority of individuals, what is most important is the quantity of protein consumed consistently throughout the day rather than specific timing.
It’s worth mentioning that the timing of nutrient intake can be significant in certain circumstances, particularly for protein and carbohydrates.
For those who are not elite athletes or focused on extreme fat loss or muscle gain, the timing of protein intake is less critical.
Simply choose to have a protein shake at a time that aligns with your daily routine, such as when breakfast isn’t feasible, there’s an extended period before your next meal, or it’s just the most convenient option.
Protein from whole foods is ideal.
Protein derived from whole foods has added benefits as it is accompanied by other nutrients like vitamins, minerals, phytochemicals, and zoonutrients. These additional elements differ depending on the particular food source.
When food undergoes processing to create protein powder, some nutrients may be lost and others may be added back in, leading to different outcomes. No supplement can perfectly mimic these combinations or their synergistic effects.
Protein powder may be advantageous for quickly delivering protein to the muscles after a workout, as it digests more rapidly than whole foods.
This approach is called nutrient timing or consuming specific nutrients at strategic times, and it was quite popular in the early 2000s. However, as research advanced, the importance of consuming a protein shake immediately after a workout turned out to be less critical than previously thought.
Why use protein powder?
Adding protein powder to your diet may be beneficial for a couple of significant reasons when getting all the necessary protein from whole foods is not feasible.
Reason #1: Convenience: Sometimes, individuals may not have the time or desire to sit down and consume a complete whole-food meal. This can occur when a person is:
- Feeling overwhelmed with work, caregiving, or other duties.
- Looking to meet a significant protein need without the time or inclination to consume large amounts of whole-food protein.
- Transitioning to a plant-based diet and still exploring their favourite sources of whole-food protein.
- Trying to fulfil protein needs while travelling or when food options are limited.
Reason #2: Appetite:At other times, individuals may not experience enough hunger to consume the necessary amount of protein. This can occur when a person is:
- Trying to gain weight and is struggling to increase their intake
- Sick and has lost their desire to eat
- Aiming to improve athletic performance and recovery, but doesn’t feel hungry enough to meet their nutrient needs
These reasons are all completely legitimate.
But you don’t NEED protein powder to be healthy. It’s a supplement, not an essential food group.
How much protein powder is too much?
If you decide to incorporate protein powder, consuming 20-40 grams of protein per day (equivalent to 1-2 scoops) from protein powder is a sensible quantity. In general, around 80 grams per day (approximately 3-4 scoops) serves as an appropriate maximum limit for supplemental protein intake.
This is not a strict rule, just a general suggestion.
The main reason: Getting more than 80 grams of protein from powder is excessive for the majority of individuals, as it replaces natural food sources that supply essential vitamins, minerals, and other nutrients.
Some exceptions do exist, particularly for individuals facing challenges in gaining weight.
How to choose a protein powder
If you have determined that protein powder is suitable for your needs (or your client), here are some factors to consider in order to assess all available options and select the most appropriate one.
Question #1: What type of protein makes sense for you?
This is largely up to personal preference.
Considerations beyond ethics, like dietary intolerances and sensitivities, should also be taken into account when choosing between plant or animal sources of food.
Factor #1: Protein quality
For many people, the quality of the protein source is the highest priority. When it comes to assessing quality, there’s a lot of talk about complete versus incomplete proteins.
Proteins consist of amino acids, which can be assembled in various ways to fulfil different functions within the body.
In all, your body uses 20 different amino acids.
Seven of those amino acids are non-essential amino acids. That’s because your body can create those on its own.
There are also four amino acids that are conditionally essential, meaning your body can produce them but may struggle to do so when you’re unwell or after intense athletic training.
The other nine amino acids are referred to as essential amino acids. These cannot be produced by the body, so they must be obtained from food.
EAAs play crucial roles in the development and repair of tissue—such as muscle—as well as in the creation of hormones, enzymes, and neurotransmitters.
Branched-chain amino acids (BCAAs), a subcategory of EAAs, are especially important for their role in muscle protein synthesis.
Muscle protein synthesis is the process your body utilises to repair and build muscle following exercise. Though complex, leucine plays a crucial part in initiating this process, making it arguably the most famous BCAA.
A complete protein contains adequate amounts of all nine essential amino acids. Incomplete proteins are deficient or low in one or more essential amino acids.
Here’s why we took the time to explain all of this: People may have concerns about obtaining all their essential amino acids when choosing plant-based protein sources.
That’s because many plant proteins are low in or lack specific amino acids.
Pea protein lacks the essential amino acid methionine, but by consuming a variety of other plant protein sources such as tofu, brazil nuts, and white beans throughout the day, you can still meet your overall protein needs.
Also: Some plant-based proteins, such as soy protein and a blend of pea and rice, provide a complete profile of essential amino acids.
Supplement companies often combine various plant-based proteins to ensure optimal levels of all essential amino acids are included.
Factor #2: Plant-based vs. animal protein
Animal protein options can be divided into two categories: milk-based and other animal protein sources.
Milk-based protein powders
Numerous studies and recommendations support the use of animal protein sources in food products, such as dairy ingredients. These include whole milk powder, dry skim milk powder, milk protein concentrates, and whey protein ingredients which are rich in essential amino acids crucial for growth.
Whey is commonly suggested for post-exercise shakes because it’s a very high-quality protein that digests quickly and contains plenty of BCAAs. You’ll often find whey protein in concentrate, isolate, and hydrolyzed forms.
Casein is frequently recommended as the ideal protein powder to consume before sleeping because it digests at a slower rate. It is commonly available in two variations: micellar casein (an isolate) and hydrolyzed casein. Opting for hydrolyzed casein, which undergoes more processing and theoretically digests faster, may negate the benefits of choosing a slow-digesting protein.
Milk protein blends often contain both whey and casein, marketed as a combination of fast- and slow-digesting protein for maximum benefits.
Milk protein concentrate or milk protein isolate are often indicated on the label. They may also be listed individually, such as whey protein isolate and micellar casein.
A mixture of concentrate and isolate of the same protein type can also be found in some brands. For instance, both whey concentrate and whey isolate may appear in the ingredients list.
The manufacturer may market this as a cost-saving measure, but there is no data to support the claim that this formulation provides any benefit.
If you have to decide between whey and casein, choose the one that you prefer or opt for a combination.
Both options have been extensively researched, making them dependable choices. Ultimately, the total protein intake throughout the day is what’s most important for the majority of people, rather than focusing on differences in digestion or absorption rates.
Of course, if you have a dairy allergy, these options may not be suitable for you. If you are sensitive to or cannot tolerate certain dairy products, you might discover that whey is tolerable but casein is not, or vice versa.
Other animal protein powders
For those unable or choosing not to consume dairy, there are various other forms of animal-based protein powder available.
Egg white protein is frequently a suitable choice for individuals who favour a complete protein source without milk, especially ovo-vegetarians.
Collagen is currently trending as a popular supplement for skin, joint, bone, and gut health. Collagen peptides, commonly found in supplements, are typically sourced from bovine hide or fish. Some individuals also utilise it to increase their protein consumption, with certain collagen powders specifically promoted as protein supplements.
This seems somewhat paradoxical because collagen was regarded as a “low-quality” protein until the early 2010s. This is partly because collagen is not a complete protein source and has not been extensively researched as a protein supplement.
Collagen might offer certain advantages. Specifically, type II collagen could promote joint health when combined with vitamin C. However, as a protein source, it may not be optimal due to varying quality and potential concerns regarding heavy metal contamination. Therefore, it is crucial to seek out options that have been third-party tested.
Beef-based powders are commonly derived from beef and often have an amino acid profile resembling collagen, making them incomplete and lower-quality proteins. Conversely, some studies indicate that beef protein isolate is equally effective as whey protein powders in increasing lean body mass. However, further research is required.
Bone broth protein is produced by simmering bones, tendons, and ligaments at high pressure to produce a concentrated powder. The majority of the protein in bone broth comes from collagen. Therefore, like collagen peptides, it does not offer a complete protein source.
Bone broth powder may help increase your protein intake if you can’t have common allergens like dairy and soy, but it’s not ideal for use as a protein powder. This is especially true because bone broth protein tends to be expensive, and it hasn’t been well-studied for use as a protein supplement.
Plant-based protein powders
Not all plant-based proteins are considered complete proteins. However, consuming a variety of protein sources from plants can provide all the essential amino acids needed in a balanced diet.
Soy protein is beneficial for stimulating muscle development and is also considered a complete protein. Studies indicate that soy protein supplementation yields comparable improvements in both strength and lean body mass as whey protein when combined with resistance training.
According to research, soy foods and isoflavone supplements have been a topic of controversy regarding hormonal health. However, multiple studies indicate that they do not impact testosterone levels in men.
There is also evidence indicating that soy does not raise the risk of breast cancer in women. Furthermore, preliminary research suggests that soy may not have a detrimental impact on thyroid health.
(If you want to dig deeper into soy, here’s more info.)
Soy is often considered a common allergen, which may also play a role in your decision.
Pea protein is easily digested, hypoallergenic, and generally cost-effective. It contains significant amounts of amino acids like lysine, arginine, and glutamine. However, as previously noted, it lacks in essential amino acid methionine making it an incomplete protein option.
Rice protein is another suitable hypoallergenic option and tends to be cost-effective. It has lower levels of the amino acid lysine, making it an incomplete protein source.
Hemp protein powder is produced by grinding hemp seeds, providing a nutritious whole-food option. Due to this process, it contains high levels of fibre and omega-3 fats. However, similar to rice protein, hemp lacks lysine and is considered an incomplete source of protein.
Blends of plant-based protein powders are popular, often used to enhance the amino acid profile by combining different protein sources with varying levels of each amino acid. Rice and pea proteins are commonly blended for this purpose.
Factor #3: Processing method and quality
Protein powders are produced using different methods of processing and are available in various forms, such as concentrates, isolates, and hydrolysates.
Let’s examine each processing technique more thoroughly.
Concentrates: Protein is obtained from animal or plant-based foods through the use of elevated temperatures and acid or enzymes. Concentrates are minimally processed and may contain 35 to 80 percent protein by weight, with a typical protein percentage ranging from 70 to 80 percent (although this can be lower for plant proteins specifically).
If you’re okay with getting extra calories from non-protein sources, protein concentrate might be a suitable choice for you.
Isolates: Protein isolates go through an additional filtration process, leaving 90 percent or more protein by weight. This makes them slightly faster-digesting, though there isn’t evidence that this results in improved recovery, muscle growth, or fat loss.
Isolates generally have a lower fat and carbohydrate content compared to concentrates, making them a potentially better option for individuals monitoring their fat or carb intake, even though the additional benefits are not fully substantiated.
Whey, casein, and milk protein isolates may also be more suitable for people with lactose intolerance due to the reduced lactose content from processing.
Protein hydrolysates: To make this product, protein goes through further processing with heat, enzymes, or acid to break down the protein chains into shorter peptides.
The concept is that this additional processing and the resulting shorter chains make protein hydrolysates even more easily digested and absorbed. Therefore, they are typically marketed to individuals looking to increase muscle mass who consume protein shakes around their workout sessions.
While this theory seems logical, there is little clear evidence that hydrolysates are superior to isolates for this objective.
However, because hydrolysates are pre-digested during processing and contain less lactose, they can be easier on the GI tract for some people.
There are a couple of downsides to hydrolysates, though. First, they tend to have a bitter taste that generally requires a significant amount of added sweeteners and/or sugar to mask.
Whey protein concentrates and “unprocessed” isolates contain bioactive microfractions that could enhance digestion, mood, and immune function. However, whey hydrolysates (and processed isolates) do not have these bioactive microfractions. (Casein also seems to possess some of these bioactive microfractions but has been less extensively researched in this regard.)
Hydrolysates may also come with a higher price tag, depending on your budget. Generally, the more processed a protein powder is, the costlier it becomes.
Factor #4: Intolerances and sensitivities
If you have a food intolerance, it’s best to avoid protein powders with those ingredients. For instance, if you’re intolerant to eggs and dairy, a plant-based protein powder would be a better option.
More processed alternatives, such as isolates and hydrolysates, are generally gentler on the stomach if you often experience digestive problems.
It’s also common to have digestive discomfort after trying a new protein powder. Use the following list to investigate the cause.
- Ingredients: The protein powder you’ve selected could include components that don’t agree with your body, or it may be processed in a manner that doesn’t suit you. It’s advisable to review the ingredient label (we’ll detail how to do this below) and consider trying out different options until you find one that works best for you.
- Overall diet: Your body’s response to a protein powder could also be influenced by your overall diet for the day. Some individuals can handle a limited amount of lactose, but exceeding this limit may result in symptoms. If your protein powder includes lactose, it might be contributing to surpassing your threshold.
- Amount: It can also be a matter of amount. Some men may be advised to use two scoops of protein powder instead of one, which could be too much for their digestive system to handle effectively. Similarly, creating 1500-calorie shakes in an attempt to gain weight might pose challenges for digestion. Trying smaller amounts could be beneficial.
- Speed: Consider slowing down while drinking, as it can help prevent stomach upset and aid in the digestion of shakes with various ingredients.
Question #2: What other ingredients are in the protein powder?
In protein powders, the levels of sweeteners, flavouring, and thickeners can vary.
In most cases, it’s advisable to seek protein powders with a limited number of ingredients. However, recommendations such as “choose products with fewer than five ingredients” may not specifically apply to protein powders.
Here are the most frequently used components in protein powders, and a guide to understanding them.
Protein
When listing ingredients by weight, it’s common for the protein source to be listed first. This would typically include the specific protein source (such as milk, whey, casein, soy, or hemp) and the method of processing (concentrate, isolate, hydrolysate). Whole-food protein powders may also indicate “hemp seed powder” in their ingredient list.
Sweeteners
Flavoured protein powders will include some type of sweetener. Most often, you’ll see:
- When selecting a protein powder, opt for one with less than 5 grams of sugar per serving to ensure it contains nutritive or “natural” sweeteners such as honey, maple syrup, brown rice syrup, coconut sugar, cane sugar, molasses and agave. (especially if your goal is fat loss or better overall health).
- High-intensity sweeteners, like sucralose, aspartame, saccharin, and acesulfame potassium are non-nutritive. They are the same type of sweeteners found in diet soda. You won’t be able to tell if a protein powder contains them by looking at the sugar content; you’ll have to check the ingredient label.
According to FDA guidelines, stevia and monk fruit extract are considered non-nutritive sweeteners, despite being marketed as “natural” sweeteners. This can be confusing for consumers who seek products free of artificial sweeteners but may still contain these ingredients. It is essential to review the ingredients list carefully if you wish to steer clear of all non-nutritive sweeteners.
- Formulators have a wide range of sweeteners to choose from, including sugar alcohols such as sorbitol, maltitol, and erythritol. These non-caloric options are composed of sugar and alcohol molecules but do not cause intoxication. However, they may lead to digestive discomfort for individuals sensitive to FODMAPs due to their similarity to dietary fibre in the body.
- Refined sugars, like sucrose and high-fructose corn syrup, are not commonly found in protein powders. If you’re concerned about your refined sugar intake, it may be worth checking the ingredients list.
Flavouring
Flavoured protein powders also contain flavouring agents, which may be listed as specific ingredients or more generically labelled as flavours, artificial flavours, or natural flavours.
Artificial flavours are considered safe for consumption at their intended levels, like the small quantities present in protein powders.
If you have an allergy to a specific ingredient, it must be listed in the ingredients if a natural flavour contains one or more of the eight major food allergens. However, allergies that aren’t part of the eight major allergens may not be required to be listed on the label.
Thickening agents
Protein powders frequently contain ingredients that add volume to create a denser protein shake. These typically consist of psyllium husk, dextrins, xanthan gum/guar gum, and inulin.
These are considered safe in small quantities, so while some individuals may opt for protein powders without them, seeing thickening agents listed on the ingredient label should not raise concern.
Emulsifiers and anti-clumping ingredients
Whole food protein powders tend to clump together more, which makes them less suitable for manual mixing. This is often because they do not contain anti-clumping additives and emulsifiers such as carrageenan, lecithins, carboxymethylcellulose, and silicon dioxide that provide a smooth mouthfeel.
These components, like thickeners, are safe in small quantities.
Vegetable fats can also be included to create a smoother consistency. It is important to use non-hydrogenated or partially hydrogenated oils (trans fats) sparingly, as they can have negative impacts on health by raising low-density lipoprotein cholesterol and lowering high-density lipoprotein cholesterol.
Certain thickeners and anti-clumping components can also serve as preservatives to enhance the shelf stability of protein powders.
Additional supplements
Some protein powders come with extra added ingredients like creatine, additional BCAAs, omega-3 and 6 fatty acids, digestive enzymes, and probiotics.
Marketers often promote these as an added benefit. However, it is unclear how effective these nutrients are when combined with protein powder formulations.
Manufacturers often include these additional supplements in inadequate amounts. It’s better to seek out a separate supplement rather than relying on your protein powder for them.
If you want to try creatine, it’s better to take it as a standalone supplement. (“Although it would be fine to consume them together in the same shake.”)
Purity and quality: How to know if a protein powder is “clean” and safe
Some protein powders have been found to contain heavy metals in laboratory tests. Given this discovery, it is important to consider the safety of using protein powders.
Depending on the location, regulations for supplements may vary. It is crucial to be aware of the specific supplement regulations in your area.
For instance, regulations are stricter in Canada and Europe, while the Food Safety and Standards Authority of India (FSSAI) does not evaluate the effectiveness, safety, or purity of nutritional supplements.
This implies that the ingredients listed may not correspond to what is actually in the supplement.
Most supplement companies do not intend to sell fraudulent supplements, although it does occur. The primary worry is the potential contamination of supplements with substances like heavy metals (such as lead) or harmful chemicals, which could go undetected by both the consumers and the manufacturers.
Competing athletes must be aware of the contents of their supplements, including protein powder, to avoid any possibility of containing prohibited substances. The risk of disqualification after months of training is not worth any protein supplement.
Given the differences in regulation, it’s advisable to opt for third-party tested supplements when feasible—especially if you reside in a region with limited pre-market screening.
NSF International’s Certified for Sport sets the gold standard for third-party certification/testing of nutritional supplements designed for sport. At Apex Supplements, we strongly recommend our coaches and clients – including non-athletes – opt for NSF-certified supplements due to their stringent quality criteria.
It’s important to note that reputable organisations often indicate their testing on their websites and product packaging, providing a list of approved supplements.
It’s worth noting that protein powders verified by third-party testing may come with a higher price tag. This is due in part to the costly nature of the testing process. However, it also demonstrates a company’s dedication to safeguarding its customers’ health and standing within the industry.
It is advisable to consider using a certified supplement. If third-party tested options are not within your budget, you can explore the information provided by ConsumerLab or LabDoor. These platforms extensively evaluate the purity and accuracy of label claims for various nutritional supplements available in the market.
Other ingredient concerns
Protein powders, like many other food products, are frequently promoted using terms such as “organic” and “grass-fed.” It’s crucial to comprehend the real significance of these labels when selecting a protein supplement, allowing you to determine their importance to you.
Many individuals lean towards organic products over conventional ones due to worries about pesticides, hormones, antibiotics, genetic engineering, and chemical fertilisers.
The latest findings indicate potential health advantages associated with consuming organic foods. Yet, it is premature to definitively assert that organic food is inherently safer or more nutritious than conventional alternatives.
So in the end, the decision to opt for organic products depends on personal choice.
If you choose organic protein powder, look for the official certification seal in your country or region.
For some varieties of protein like whey, casein, and beef isolate, being grass-fed is also considered advantageous. Grass-fed cattle exclusively consume grass and forage, except for milk before weaning. Certified grass-fed animals are not permitted to be fed grain or grain byproducts and must have uninterrupted access to pasture.
Grass-fed meats are frequently promoted for their health advantages due to their higher omega-3 fatty acid content compared to non-grass-fed meats. However, the low fat content in most protein powders may not provide the same benefits as whole foods when it comes to this aspect.
Grass-fed items might still undergo treatment with growth hormone and antibiotics. If this is a worry, selecting certified organic protein powder would be a preferable choice.
If the well-being and care of the animals is a priority for you, opting for a product from a certified humane producer is the most reliable choice. The label “grass-fed” and/or “antibiotic-free” does not guarantee that it was ethically produced.
Question #3: How does protein powder fit into your diet?
Lastly, consider how your protein supplement complements your overall dietary intake.
Be mindful of your goal.
Consider your goals and what you hope to achieve with your protein shake.
► Weight loss / fat loss: When aiming to shed excess fat, it’s essential to consider the protein-to-calorie ratio of your protein powder. Opt for a protein powder that is rich in protein and low in carbs and fat, as these macronutrients are more fulfilling when obtained from whole foods.
► Muscle gain: Look for a protein powder with a high protein-to-calorie ratio to build muscle. It’s essential to consume adequate overall protein, and if you’re having trouble getting enough calories, consider a protein powder rich in carbohydrates, especially around your workouts.
► Weight gain: For individuals aiming to increase their weight, especially those affected by illnesses that reduce appetite, it is advisable to explore powders rich in protein, carbohydrates, and fats. It is crucial to ensure intake of all three nutrients when other sources of nutrition are limited.
► Meal replacement:If you intend to replace a meal with a protein shake, it’s crucial to ensure that it contains other essential nutrients. While some protein powders already contain added nutrients, we suggest creating your own Super Shake by adding fruits, vegetables, healthy fats, and potentially more. This allows you to enjoy the full benefits of these whole-food ingredients.
► Recovery/athletic performance: There are different suggestions for post-exercise carbohydrate and protein intake ratios to optimise recovery, but there isn’t substantial evidence supporting any specific ratio as the most effective. A protein powder with a balanced carbohydrate-to-protein ratio like 2:1 or 3:1 could be helpful, but overall, your total macronutrient and calorie intake for the day plays the most crucial role in athletic recovery.
If you’re an athlete competing in multiple events, consuming a beverage with carbs, protein, and electrolytes in water for every hour of activity could help with recovery and performance.
Consider how much taste matters to you.
Selecting a protein powder that you will regularly consume is crucial. Ensuring that you enjoy its taste can play a key role in this decision, although the perception of the best-tasting protein powder varies from individual to individual.
Protein powder is a popular nutritional supplement used by many people. It is an essential macronutrient that helps build muscle.
Mixability and texture
The mesh count of a protein powder determines its fineness and can affect how well it mixes in a shaker bottle by hand. While this information may not be readily available on the label, you can often gauge it by visually inspecting or feeling the powder.
Plant-based protein powders usually have a coarser or more powdery texture, which means they often taste better when mixed using an electric blender (rather than a shaker cup). Blending with a creamier liquid, such as plant milk, or adding higher-fat items like yoghurt and nut butter to your shake can also help refine the texture of a chalky protein powder.
Highly-processed powders, such as isolates and hydrolysates, are more inclined to have a smoother consistency.
Flavour
If you have a heightened sensitivity to artificial flavours and non-nutritive sweeteners, consider choosing a protein powder that contains natural flavours and/or nutritive sweeteners.
Unflavored protein powder offers a great alternative for those who prefer natural flavours or the taste of whole foods. It can be utilised in various ways such as:
- Blended into Super Shakes with other tasty components
- Baking them into muffins, cookies, and even granola bars
- When added to oatmeal, pudding, soups, and pancake batter
Flavoured protein powders are also suitable for various non-shake options. (Experiment with this recipe for homemade protein bars that can be prepared using flavoured or unflavored protein powder.)
You might need to try out several flavours and brands before discovering the perfect protein powder for your needs.
Before making a big purchase, it’s worth trying out a sample pack of the protein powder. Many major nutrition supplement companies provide these for you to test.
If the powder you are interested in trying is not sold in a single-serve pack, you may be able to obtain a sample from a nearby supplement store if you ask politely.
Protein powder isn’t a nutrition essential.
Protein powder is a valuable asset.
And here at Apex Supplements, we’re committed to choosing the most suitable asset for your needs.
If you find it challenging to reach your protein targets—either due to convenience or appetite—
Protein powder could be the ideal solution for your needs.
This is worth considering, as it may be necessary to conduct some trials before finding the most suitable option. Our suggestion: select one and commit to it for a fortnight, treating this period as an experiment.
Pay attention to your physical sensations and observe any differences. Have you noticed an increase in energy levels? Are there any new digestive issues or changes in hunger patterns after exercising? Take note of how these changes may be impacting your progress towards your fitness goals.
If the adjustments yield positive results, you may have discovered the perfect choice. If not, consider trying a different flavour, brand, or type of protein supplement.
Ultimately, the choice of the best protein powder for you boils down to asking the appropriate questions and experimenting with various options.
And that recommendation? It’s robust not only for selecting a protein powder but also for making nearly any decision in the realm of nutrition.
