How to Choose a Protein Powder: A 5-Step Guide
Picture this: you head to the health food aisle looking for a protein powder, and you're hit with rows of products, each making bigger claims than the last. It's completely normal to feel overwhelmed and walk away empty-handed.
Protein powders have become a household staple over the past few years, offering a convenient way to meet your protein needs. But with so many types and options, choosing one shouldn't feel like a guessing game. Here are five steps to help you choose a protein powder that actually fits your needs.
Step 1: Determine If You Actually Need a Protein Powder
In short: you don't ever need a single food or supplement to be healthy. A food-based approach to eating always comes first. That said, there are scenarios where a protein powder can genuinely help fill a gap:
You're very active, especially if you're trying to build muscle, and struggle to fit in enough food after training when your appetite is lower.
You're often on the go and tend to skip meals, making a smoothie with protein powder a portable option.
You're an older adult with higher protein needs to help prevent sarcopenia (age-related muscle loss), especially as appetite naturally declines with age.
You have a swallowing difficulty (dysphagia), sometimes related to GERD, Alzheimer's disease, cancer, or stroke, where liquid or soft-textured nutrition reduces choking risk.
You have a low appetite from chronic stress, illness, certain medications, or recovery from disordered eating, and still need to meet your protein, calorie, and nutrient needs.
Even in these scenarios, protein powder should be just one of many protein sources in your day, not the sole source. Working with a dietitian can help you figure out your specific protein needs and how a protein powder might fit alongside food.
Step 2: Choose Between Animal-Based or Plant-Based Protein
Protein powders generally fall into two broad categories, animal-based and plant-based, each with several types within them.
Animal-Based Protein Powders
Whey protein, sourced from milk, is the most common type. It's easily absorbed and contains all nine essential amino acids, making it a solid choice for post-workout recovery. A review of 18 studies even found a link between increased whey protein intake and reduced blood pressure, likely related to the calcium and magnesium found in dairy.
Whey comes in two main forms: whey isolate, which undergoes more filtration for a slightly higher protein content (about 23 to 25 grams per scoop) and very low lactose, making it suitable for those with lactose intolerance; and whey concentrate, with about 20 to 22 grams of protein per scoop plus some carbs and fat, generally creamier in taste and lower in price. The difference in protein content between the two is negligible in the context of a full day of eating, so the choice often comes down to lactose tolerance, taste and budget.
Casein, another dairy-based protein, absorbs more slowly. One study found that this slower absorption allows for a more gradual release of amino acids overnight, supporting muscle repair during sleep, making it a good option for an evening shake or smoothie.
Collagen protein, sourced from animal skin, bones and connective tissue, is dairy-free and has emerging research suggesting benefits for skin, hair and joint health. It contains less protein per scoop than whey or casein, but remains popular as an easy way to add a small protein boost, for example, stirred into morning coffee, without affecting flavour.
Plant-based Protein Powders
Soy protein is a complete protein containing all essential amino acids and is highly absorbable. Research has found that 25 grams of soy protein daily can help lower LDL cholesterol and may offer modest relief from perimenopausal symptoms like night sweats and hot flashes, though these studies used less processed forms of soy than powder, or used concentrated supplement forms. This can be worth considering for people with PMOS, elevated cholesterol risk, or perimenopause and menopause symptoms.
Pea protein is a certified low FODMAP food and easer to digest, making it a great option for people with digestive intolerances and Irritable Bowel Syndrome (IBS). It contains all nine essential amino acids and tends to be budget-friendly.
Rice protein is also low FODMAP and gentle on the gut, though it isn't a complete protein on its own. That's not a concern as long as you're eating a variety of other protein sources throughout the day.
Hemp protein offers triple benefits: it’s certified Low FODMAP, provides omega-3 ALA and has a complete amino acid profile. Plus, it has a nutty flavour some people enjoy.
When choosing a vegan protein powder, whether hemp, rice, pea, or soy, prioritize what's affordable and easy for you to digest. And don't stress about getting all nine essential amino acids from your powder alone: the myth that every meal needs all nine essential amino acids isn't true. As long as you're eating a variety of protein sources across the day, like seeds, legumes, whole grains, and tofu, you're covered.
Step 3: Read the Label for Dietary Considerations
If you need a dairy-free option, scan ingredient labels carefully for dairy components, including calcium caseinate, sodium caseinate, lactose, milk powder, milk solids, milk protein isolate and non-fat dry milk.
If you have IBS, a low FODMAP protein powder, like hemp, rice, or pea, can help avoid digestive discomfort. Many manufacturers now label products as low FODMAP or FODMAP-friendly, but it's still worth scanning the ingredient list. If you'd like some sweetness, look for low FODMAP sweeteners like stevia or monk fruit.
Step 4: Consider Safety and Quality
Protein powders are supplements manufactured by companies looking to sell a product, and as dietary supplements, they're often exempt from the strict regulations that apply to other health products. To choose a high-quality, safe option, look for powders that have undergone third-party testing.
Third-party testing is optional for manufacturers, but it's an important quality marker. It involves unbiased lab testing that verifies label claims (so if a product says it's low FODMAP, you can trust that it actually is), checks ingredient purity, and screens for contaminants. Certifications to look for include NSF Sport, Labdoor and Informed Choice.
Also watch for proprietary blends, mixtures of ingredients where the exact amount of each isn't disclosed. This lack of transparency makes it harder to know what you're actually getting, how effective the product will be, and whether you're getting good value. Choose products that disclose the amount of each individual ingredient whenever possible.
Step 5: Put It All Together
Protein powder can be a genuinely helpful tool for meeting your protein needs, especially if you're often on the go, dealing with a lower appetite, or have increased protein requirements. When choosing one, weigh your dietary preferences, nutritional needs, food intolerances, taste preferences, and budget, and prioritize quality, safety, and transparency in whatever product you choose.
Want Support With Choosing Supplements That Fit Your Goals?
Working through this on your own can feel overwhelming, especially when there's so much conflicting information out there.
At Nest & Nurture Health, our team of Registered Dietitians provides personalized, evidence-based support to help you build a plan that actually fits your life.
Book a free consultation to learn more about how we can support you.
References
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