Protein is needed for muscular growth, cellular repair, and the manufacturing of hormones, enzymes, and antibodies. Amino acids, the building blocks of proteins, cannot be stored in the body so a daily supply is needed. Without adequate dietary protein, the body must break down its own muscle to meet protein needs. Be sure to include some source, plant or animal, clean and healthy preferred, of protein with every meal. Consuming adequate protein is vital for a strong immune system. Higher protein may also help maintain a healthy metabolism and an optimal body composition. Aim for a minimum of 1.2 grams of protein/kg body weight. If you’re losing weight and muscle mass and/or exercising intensely on a regular basis, aim for 1.5-1.8 grams of protein/kg body weight. [Not sure how much you weigh in kg, simply divide your weight in pounds by 2.2.]
Protein powders. First and foremost, I would favor real whole foods over protein powders. There are, however, times when a protein powder can be very helpful in achieving your protein goals. So, what protein powder shall you choose? With an infinite amount to choose from, which one is the best? The best protein powder will vary for each of you due to various nutrient needs, digestive health, and personal preference.
Opt for an organic option and/or one that uses a grass-fed source of protein. Seek one without fillers and additives. And preferably, go for the unsweetened version.
Animal vs Plant
There are various factors to consider. Some animal-based proteins are considered higher quality protein sources based on their amino acid levels and ratios and their protein digestibility or bioavailability. Whey and animal-derived protein powders tend to have a higher amount of protein per ounce, and they are considered complete proteins, meaning they contain all nine essential amino acids. While some plant-based protein powders may have a lower quality plant protein that is not as easily digested and absorbed by the body, that is not always the case. Additionally, plant-based proteins tend to have higher levels of antioxidants and fiber. Plant-based protein powders are derived from a variety of sources including pea, hemp, pumpkin seed, brown rice, soy, chia, and flax, offering an alternative to animal-based powders (like whey and collagen). Because very few plants contain all essential amino acids, plant-based protein powders are often composed of a blend of more than one source in order to be considered a complete protein.
Collagen peptides
Known to have the least influence on taste and consistency, collagen peptides are a win for many. These are also unique in that they are the only type of protein powder that you can add to a hot food or a hot beverage. Yes, you can add a scoop directly to a hot cup of tea, coffee, or a bowl of soup. Collagen peptides, also known as “hydrolyzed collagen” or “collagen hydrolysate,” are highly bioavailable. By taking collagen that has undergone hydrolysis — meaning that it has been broken down into peptides (short chains of amino acids), it is easier for digestion and absorption. Collagen peptides are animal derived from the bones and skin – extracted from bovine (cows), porcine (pigs), and marine (fish) sources. Vegan collagen does not contain collagen peptides per se, but rather vitamins and minerals that work to boost our production of collagen.
Beyond digestibility and lack of taste, why opt for collagen peptides? We start to lose collagen in our 20’s, but the rate of loss particularly speeds up as we age contributing to stiff joints, decreased muscle mass, and not-so-favorable changes in our skin, hair, and nails. Additionally, evidence suggests that collagen peptides may support gut health. According to a 2017 study, marine-derived collagen peptides improved intestinal tight junction integrity. These tight junctions in our intestinal cells serve as an essential barrier to molecules that cause inflammation. Collagen peptides are particularly rich in the amino acids, glycine, proline, and hydroxyproline, which aid with skin hydration, joint pain, workout recovery, gut health, and possibly more.
There are various high-quality collagen peptide products on the market. One that I’ve found well-liked, tolerated, and easily available is Vital Proteins Collagen Peptides or Vital Proteins Marine Collagen. Their products are tested by an independent lab, sourced from grass-fed, pasture-raised cows, non-GMO, and free of gluten, dairy, and added sugars and artificial sweeteners. One serving provides 18 grams of protein and 70 calories.
Whey Protein
Whey protein is known to help increase our glutathione levels, our ‘master’ antioxidant. Whey is a milk-based protein that’s generally quickly and easily digested and absorbed. That said, if you don’t tolerate dairy, you may not tolerate whey. Whey protein isolate undergoes processing methods that result in a higher concentration of protein and lower amounts of fat, carbs, and lactose. Meanwhile, whey hydrolysate — or hydrolyzed whey — has been partially broken down to ease digestion and speed absorption. Whey protein has been shown to be of particular benefit when it comes to muscle recovery. Designs for Health Whey Cool Unsweetened is a high quality, clean whey protein option. Produced from the milk of cows that graze on pesticide- and chemical-free, non-GMO grass pastures in New Zealand, one serving provides 22 grams of protein, 130 calories, and 3 grams of carbohydrates.
Plant Protein Options
There are a myriad of options out there. Below are a few that I find to be of high quality. Garden of Life Raw Organic Protein is a whole food protein powder, packed with a complete protein profile. This protein powder delivers all nine essential amino acids, with a high concentration of the branched-chain amino acids, valine, leucine and isoleucine, which are important for supporting muscle growth and development. Made with 13 raw sprouted proteins (which generally have higher vitamin content), one serving of this powder delivers 22 grams of a high quality protein blend, 110 calories, and only 2 grams of carbs per serving. It’s also packed with vitamins A, D, E, and K, along with probiotics and digestive enzymes, aiding in digestion and absorption. This powder is USDA Certified Organic, non-GMO, vegan, gluten-free, dairy-free, and soy-free, and contains no fillers, artificial flavors or sweeteners, and no preservatives.
Another plant protein option is Vega Sport Protein. Made with the athlete in mind, this product is blended from high-quality plant-based proteins including pea, organic sunflower, pumpkin seed protein, and alfalfa protein. With such a great source, this plant-based powder offers 30 grams of quality plant-based protein per serving, along with 5 grams of BCAAs (branch-chain amino acids), 160 calories, 4 grams of carbs, probiotics, and no added sugars. This protein powder is certified vegan, gluten-free, and non-GMO.
A clean, pea protein powder can be another excellent plant protein option. Designs for Health Organic PurePea offers high bioavailability and excellent digestibility – and only contains one ingredient. Produced in North America, this product is organic, non-GMO, and uses no chemical solvents. One serving provides 22 g of protein, 110 calories, with 1 g of carbohydrates and 2 g dietary fiber. Research from 2015 shows that pea protein may be just as effective as dairy-based whey proteins for athletes looking to improve muscle strength. Sunwarrior’s Warrior Organic Blend Unsweetened contains a proprietary blend of organic pea protein, hemp protein, and goji berry providing 19 grams protein per scoop and no added sugars or artificial sweeteners. This product is organic, non-GMO, gluten-free, soy-free, and dairy-free. Green Boy offers protein in the form of green lentils, fava beans, chickpea, yellow pea, or mung beans. The protein is extracted from a single ingredient with no adulterants or additives to assist or bulk out the product resulting in a clean, single-ingredient, protein. This is done via several methods (wet or dry) where the insoluble fibers and starch are extracted and discarded or used in alternative products and then the protein is milled or ground to a fine flavorless protein powder with nothing else added. One serving provides ~25 grams of protein, 120 calories, 1 gram of carbohydrates, 1-2 grams of dietary fiber, and is gluten-free, vegan, and soy-free.
*Many of these products can be purchased via Fullscript or Wellevate with a 20% discount.
Bottom Line
Eat real food. If you need, consider a protein powder. If you find yourself consuming protein powder daily, be sure to rotate the type of protein powder.
Hope this information is helpful. Fuel your body & mind.
In health,
Natalie