Protein Powder: Are They All The Same?

Proteins are the building blocks required to repair and grow muscle tissue when participating in any type of activity that breaks down muscle tissue, especially resistance training and other physical activity.  There are a lot of common foods we eat everyday that are filled with protein such as chicken, fish, beef, eggs, milk and others.  Protein is also found in potatoes, rice and nuts, but these proteins are not essential due to their breakdown in your body.

In order for you to lose fat, or even to gain muscle you need your protein intake to be very high.  If your body is burning off fuel, and doesn't have enough protein it will start to eat your muscles!  Protein shakes are a great way to add protein into your diet so you are not stuck eating 5 chicken breasts a day!

Protein shakes are fast and easy to make.  Not only that, but your body is able to break down and absorb what you need very quickly.  It is important to note that not all protein powders are created equal, so you need to not only get a quality product, but one that suits your specific needs.  

If you are strictly looking to add protein to your diet, but not replace an entire meal (ie: protein shake post work out, afternoon snack, etc), you want a powder with high protein, and low carb/fat.  A mass gainer protein powder, or a meal replacement powder tends to be higher on the carbohydrate side.  This will add unnecessary calories and possibly weight gain if you just need to add protein to your diet.  

You want to buy a protein powder that has minimal ingredients.  The less on the label the better!  This is obviously true for all foods, and especially for those that are processed.  You may find that supplement companies will add trace amounts of an ingredient designed to "build muscle".  This added ingredient bumps up the cost, with little to no muscle growing difference.

Isolate is your best option.  Isolate is the form that is more rapidly absorbed.  This type is best POST workout to rapidly send protein to your muscle cells.  Casein has a longer digestion period, so it will take longer to reach your muscle cells.  This has some benefit for body builders who will have this type in the evening.  This keeps amino acid's flowing in their body all night.

So what type is best: whey, pea, soy?  

Whey is best unless you have a lactose allergy.  Whey absorbs quickly and is the most easily digestible.  

Casein we talked about before, it absorbs slower so it can help you stay fuller longer.  This is another milk protein, so steer clear if you have a lactose allergy.  

If you prefer a non milk protein, my opinion is a mix is best.  

Pea protein on it's own is not a complete protein, so it is best paired with something else.  The benefit to pea is it converts carbs so they are not stored as fat.

Hemp protein is fantastic because it has omega 6's to help fight inflammation.  Hemp protein is also very high in fiber which is great for digestion!

In summary, I always feel it is best to talk to a professional about what type of protein to get, and what brands are best.  Find someone you trust and do a bit of your own research.  Each type has a specific purpose, and your personal use needs to be taken into account.  If you are adding fruits and vegetables to your shake; you are adding carbohydrates, you do not need a protein powder that is already high in carbs!

Remember that all protein powders are not created equal, and just like supplements they are not regulated closely!  You want to buy a brand that stands by their quality, and physician grade are usually the best!