Which Protein Powder Good For You?

Whether you’re trying to lose weight, build muscle or just eat a nutritious diet, protein is part of the equation. But do you really need to supplement with protein powder and if so, which protein powder is right for you? From vegan protein powders to whey proteins, let’s discuss the options below.

Protein 101

High protein foods such as salmon, eggs, nuts, red meat, etc. on the table

Proteins are important for the human body. It is made up of amino acids, proteins that help build our muscles, bones, cartilage, skin, hair and blood. And since it cannot be stored in the body like fats and carbohydrates, we need to supplement the daily delivery. Most of us need about 0.5-1.0 grams of protein per pound of body weight per day. For example, if you weigh 140 pounds, you will want to be at least 70-140 grams of protein a day. Now, the exact number of grams ultimately depends on what your goals are and how you work.

For athletes and those trying to gain muscle, one gram per pound of body weight may be the goal. And while you may find a high amount of protein per day in your regular diet, many prefer to supplement with protein powder to meet their needs easily, especially when trying to reach a higher level.

Protein Powder

Chocolate powder is a scoop protein

Protein supplements are part of the daily routine of most people. I carry protein powder in my gym bag, in my bag, and keep it in my kitchen closet. It’s a great way to supplement my protein diet. But, with all the different types of protein powder out there, how do you know which protein powder is right for you? Here is a guide to help you choose the right option.

It is also worth noting that no matter what protein you choose, if you use it for recovery after exercise, it is recommended to take it within 45 minutes to two hours after your exercise to get the best results.

Whey Protein

Whey protein powder is an immediate source of protein found in milk to support lean muscle mass. Whey protein is a complete protein that contains all the essential amino acids and is very low in cholesterol and fats, in relation to other protein sources. It has a reputation for being the best option after exercise and in fact, research has shown that your body absorbs and uses whey protein more efficiently than other protein sources due to its high concentration of BCAA amino acids: leucine, isoleucine and valine. Leucine is especially beneficial when it comes to muscle recovery. Another bonus? Whey protein reduces hunger and keeps your cravings from working. Whey protein powder is my # 1 supplement option because I usually eat breakfast or after strenuous exercise.

My choice: BiPro Whey protein. First, tire separation is better than concentrate. BiPro Whey Protein Isolate goes through a high process that filters out fats, lactose, sugars and carbohydrates. In addition, it is clean, easy to digest and BiPro claims to have the highest concentration of Leucine among whey brands. I use it in my smoothies, oatmeal, pancakes, yogurt and many other recipes.

Casein Protein

Casein protein powder is another protein found in milk but has a slower absorption in the body than whey. It is often referred to as a "sleeping" protein, due to its low absorption, providing hours of preparation and maintenance.

My Choice: Optimum Nutrition 100% Whey Casein Chocolate Protein. Combined with water or almond milk, it tastes good at bedtime.

Collagen Protein

Collagen makes up 30% of the body's protein making it the most protein in the body. It is responsible for tying everything together and is found in bones, muscles, tendons, skin, hair and nails. Collagen proteins contain high amounts of glutamic acid, hydroxyproline and proline. These amino acids especially benefit your hair, skin and nails which is often a very popular benefit for collagen users who are looking for it.

My Choice: Vital Collagen Peptides or Neocell Collagen Powder - I love and use both!

Eggs Protein

Egg protein is an unconditional protein source and in the protein world, an alben egg is almost perfect! Egg protein powders also blend well and can be used for baking.

My Choice: Jay Robb Egg White Vanilla Protein Powder. Raw egg protein products are found in chickens that can be treated with growth hormone.

Now if you are a vegetarian or vegan, you will go with another source of protein such as organic soy, hemp or rice protein powder, so let's talk about other plant-based options.

Related Link: Powder-based & Vegan Protein Powder