December 17, 2023
WHAT IS PROTEIN POWDER?
Protein powder is a concentrated supplement derived from various sources, such as plants (peas, soy, hemp) or animals (whey, casein, egg whites). It offers a convenient way to increase protein intake and aid muscle growth, muscle recovery, commonly used by athletes, fitness enthusiasts, or those needing additional protein in their diets.
Using a protein supplement is a vital part for creating healthy body with defined muscles. When consuming protein powders, the body will dissolve those proteins into their single amino acids and use them to build the body mass. Because of that, it is important, that the protein powder supplement consists of high quality protein which optimally supports your weight training. Mainly, it should contain the essential amino acids needed by your body.
ESSENTIAL AMINO ACIDS
Our body needs 21 different amino acids to be able to survive. 12 of those amino acids can be produced by the body itself. The other nine are the so-called nine essential amino acids. They are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine (see National Research Council 1989). Therefore, the best protein powders need to contain these nine essential nutrients. If the other 12 amino acids are part of the supplement, the body will also use them. If not, the body will synthezise these 12 amino acids based on the nine essntials mentioned above.
DAILY PROTEIN GOALS
The ideal protein consumption per day depends on the lifestyle and the personal circumstances of the individual person. In this article, I assume that you are a physically active person who wants to increase the perform muscle building and maybe reduce some weight at the same time. Or you might have the right body weight and just to gain some muscle. For these kind of people, research shows that the protein intake should be around 2.4g of daily protein intake per kilogramm body weight would be optimal (see Longland et al 2016).
THEY MAY CONTAIN ADDED SUGAR, CALORIES, OR EVEN TOXIC CHEMICALS
Avoid protein powders, which contain added sugar. Sugars belong to the group of carbohydrates (carbs).The intake of carbs should be based on a balanced diet suitable to your current body composition (weight, percentage of body fat, your targets, etc.). To be able to manage your carb intake in an optimal way, it is best if the protein powder supplement does not contain any carbs at all. By this, you avoid unwanted weight gain by adding more body fat but can focus on muscle building only.
Also, you the protein powder supplement should contain only little fat – or not fat at all. This is basically for the same reason as above. You will want to control the composition of the main nutrional components (carbs, fat, protein) and it is best if the protein supplements are a pure protein source rather than a mix of different nutrional componets.
Unfotrunately, some protein powders even contain toxic chemicals. Obviously, this should be avoided alltogether and no banned substances . For optimal health benefits, artificial flavors should be avoided as should artificial sweeteners.
PROTEIN POWDER PRODUCTION
Protein powder is typically made through a process that involves extracting protein from various sources, which could be plant-based (such as peas, soybeans, rice, hemp, or other legumes) or animal-based (such as whey or casein from milk, or egg whites). The manufacturing process generally includes these steps:
Extraction: The protein is separated from the whole food source using methods like filtration, isolation, or extraction using solvents. For plant-based proteins, this often involves grinding the source, mixing it with water, and separating the protein from the fiber and other components.
Purification: The extracted protein undergoes further processing to remove impurities, fats, carbohydrates, and other non-protein elements. This step can involve filtration, precipitation, and various purification techniques to isolate the protein content.
Drying: The purified protein solution is dried to remove excess moisture, resulting in a powder form. Different methods like spray drying or freeze-drying can be used for this purpose.
Optional Additions: Depending on the desired product, manufacturers might add supplementary nutrients like vitamins, minerals, or flavors. Sometimes sweeteners, thickeners, or additional amino acids might also be included.
Packaging: The final protein powder is then packaged into containers or bulk packaging for distribution and sale.
It’s important to note that the specific manufacturing process can vary depending on the type of protein (plant-based or animal-based), the intended use of the powder, and the manufacturer’s techniques.
PROTEIN POWDER SOURCES
Protein powder can be made from various sources, both as plant based protein powder and animal based protein powder. Some common sources include:
Whey: Derived from milk during the cheese-making process, whey protein is one of the most popular and complete sources of protein. It contains all essential amino acids and is rapidly absorbed by the body.
Casein: Also derived from milk, casein is another milk protein. It digests more slowly compared to whey and provides a sustained release of amino acids.
Soy: Made from soybeans, soy protein powder is a plant-based source of protein and is suitable for vegetarians and vegans. It contains all essential amino acids and is also rich in antioxidants.
Pea: Extracted from yellow peas, pea protein is hypoallergenic and easily digestible. It’s a popular choice among those with dairy or soy allergies and is suitable for vegetarians and vegans.
Rice: Rice protein is derived from brown rice and is often used in combination with other plant-based proteins to provide a complete amino acid profile.
Hemp: Hemp protein is derived from the seeds of the hemp plant. It contains all essential amino acids and is a good source of omega-3 and omega-6 fatty acids.
Egg White: Made from egg whites, egg white protein powder is a complete protein source and is suitable for those avoiding dairy or soy.
Collagen: Collagen protein is derived from animal connective tissues, bones, and skin. It’s rich in specific amino acids and is often used for joint health and skin benefits.
These sources can be used individually or in combination to create protein powders that cater to different dietary preferences, allergies, or nutritional needs. Consumers often choose protein powders based on factors such as taste, texture, digestibility, amino acid profile, and dietary restrictions.
NATURAL ALTERNATIVES TO PROTEIN POWDERS
There are several natural alternatives to commercial protein powders that can provide substantial protein intake. Here are some options:
Whole Foods: Incorporating whole foods rich in protein into your diet can be an excellent alternative. Examples include:
– Lean Meats: Chicken, turkey, beef, pork, etc.
– Fish: Salmon, tuna, trout, etc.
– Eggs: A complete protein source.
– Dairy: Greek yogurt, cottage cheese, milk, cheese.
– Legumes: Beans, lentils, chickpeas.
– Nuts and Seeds: Almonds, peanuts, chia seeds, hemp seeds.
– Quinoa: A seed that’s considered a complete protein.Greek Yogurt: High in protein and versatile in various dishes or as a snack.
Cottage Cheese: Another dairy product high in protein and low in fat.
Soy Products: Tofu, tempeh, and edamame are excellent plant-based sources of protein.
Hemp, Chia, and Flax Seeds: These seeds not only offer protein but also contain healthy fats and fiber.
Nutritional Yeast: Often used as a seasoning, it’s a good source of protein and vitamins, particularly B-complex vitamins.
Spirulina and Chlorella: These are algae that contain a fair amount of protein and other nutrients.
Homemade Protein Bars or Balls: You can make your own protein-rich snacks using ingredients like nuts, seeds, oats, and dried fruits.
Quinoa and Buckwheat: These grains are not only high in protein but also gluten-free and versatile in cooking.
Vegetables: Some vegetables, like broccoli, spinach, and Brussels sprouts, contain moderate amounts of protein alongside other beneficial nutrients.
While these alternatives might not offer as concentrated a source of protein as commercial protein powders, they provide a range of other nutrients and can be part of a balanced diet to meet your protein needs naturally. Consulting a nutritionist or dietitian can help you tailor your diet to ensure you’re getting sufficient protein from various sources.
WHAT TO DO IF YOU ARE LACTOSE INTOLERANT
Individuals who are lactose intolerant need to avoid traditional whey protein powders, as whey is a dairy-derived protein and contains lactose. However, there are several alternative protein powders suitable for people with lactose intolerance:
Whey Isolate Protein: In whey protein isolates, lactose has been removed or significantly reduced through processing. This can be an option for some lactose-intolerant individuals, but it’s crucial to verify the product’s lactose content. Also, whey protein isolate typically contains less fat and less carbohydrates than from normal whey protein.
Plant-Based Protein Powders: These are derived from plants and are naturally lactose-free. Common options include:
Pea Protein: High in essential amino acids.
Rice Protein: Easily digestible and hypoallergenic.
Hemp Protein: Contains omega-3 and omega-6 fatty acids.
Soy Protein: A complete protein source, but some individuals may prefer other options due to concerns about soy.
Egg White Protein Powder: This is made from the whites of eggs and is free from lactose.
Collagen Protein Powder: Derived from collagen, often sourced from animals like cows or fish. It’s usually lactose-free, but it’s essential to check the label for additives or other ingredients that might cause issues.
VEGAN DIETARY SUPPLEMENTS
Vegetarian protein powders are derived from plant-based sources and cater to individuals who follow a vegan diet. These protein powders offer a diverse range of options and are an excellent alternative to animal-derived protein powders. Some common types of vegetarian protein powders include:
Pea Protein: Extracted from yellow peas, pea protein is rich in branched-chain amino acids (BCAAs) and is easily digestible. It’s a popular choice among vegetarians and vegans.
Soy Protein: Derived from soybeans, soy protein is a complete protein containing all essential amino acids. It’s commonly used in various plant-based products and protein powders.
Rice Protein: Made from brown rice, rice protein is hypoallergenic and gluten-free. It’s often combined with other plant-based proteins to improve its amino acid profile.
Hemp Protein: Obtained from the seeds of the hemp plant, hemp protein is rich in omega-3 and omega-6 fatty acids. It’s also a good source of fiber and minerals.
Quinoa Protein: Quinoa is a complete protein source and contains all essential amino acids. Quinoa protein powder is derived from this ancient grain and is suitable for vegetarians seeking a complete protein source.
Pumpkin Seed Protein: Made from pumpkin seeds, this protein powder is rich in nutrients like magnesium, zinc, and iron in addition to protein.
Sunflower Seed Protein: Derived from sunflower seeds, this protein powder is another option for vegetarians seeking plant-based protein sources.
Chia Seed Protein: Chia seeds are a rich source of omega-3 fatty acids, fiber, and protein. Chia seed protein powder provides a protein boost along with other nutritional benefits.
These vegetarian protein powders can be used in smoothies, baked goods, shakes, or other recipes as a convenient way to increase protein intake while adhering to a plant-based diet. They vary in taste, texture, and nutritional content, so choosing one often depends on individual preferences, dietary restrictions, and desired nutritional benefits.
CITATIONS
Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016 Mar;103(3):738-46. doi: 10.3945/ajcn.115.119339. Epub 2016 Jan 27. PMID: 26817506. Available from: The American Journal of Clinical Nutrition
National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids. Available from: National Library of Medicine