Tag: protein powder

A Comprehensive Guide to Protein Powders

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This series of articles, written by Harmons Dietitian Hannah Langley, takes an extensive look at protein powders to help you make the most informed choice when shopping for your health.

Access the articles here

Introduction to Protein Powders

Whey and Casein 101

Plant Proteins 101

Protein Powder and Digestion

Taste and Texture Considerations

Third Party Certifications

Key Takeaways from all Articles

  • Protein powder can be very helpful to meet daily protein needs but should not be used as a replacement for food and meals.  
  • A quality protein powder should have medium-high to high bioavailability and be a complete protein. If using protein powder for post-exercise recovery, a medium-high to high rate of utilization is also optimal. 
  • If using a protein powder to increase total daily protein intake, protein concentrates or casein are best.
  • If using milk protein powder for post-exercise muscle recovery, whey protein isolate is best. Protein hydrolysates are typically beneficial for only high-level athletes.
  • People with lactose intolerance can typically tolerate whey isolates and hydrolysates. 
  • Many plant-based protein powders use a combination of protein sources to offer a complete protein. Individual plant-based proteins may contain all 9 essential amino acids, but not in sufficient amounts for health. 
  • If using a protein powder to increase total daily protein intake, protein concentrates are best. 
  • If using plant protein powder for post-exercise muscle recovery, pea or soy protein isolate-based is best. Protein hydrolysates are typically beneficial for only high-level athletes. 
  • Those with Celiac disease should choose a protein powder that has been certified gluten-free. 
  • The flavor of protein powders is generally reminiscent of their original ingredient but can vary depending on what flavors and extra ingredients are added. Hydrolysates tend to be bitter, while plant proteins and casein tend to have a more granular texture.   
  • Out of many alternative sweeteners used, stevia and monk fruit are typically tolerated the best. 
  • Third-party certifications ensure the quality and purity of protein powders.   
  • Third-party certifications are the gold standard for protein powder.

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Protein Powder Taste and Texture Considerations

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health.

Taste and Texture Considerations

Taste and texture of protein powder can vary greatly depending on processing methods, flavorings, and other additives brands choose to use.  

Whey and casein proteins generally have a very light, minimal ‘milky’ flavor. Whey tends to have a smoother consistency while casein, specifically micellar casein, is slightly more granular and is harder to mix into liquid.    

For plant proteins, the underlying flavor varies depending on the type of protein used. Generally, the taste is reminiscent of the original ingredient. Legume-based proteins may taste slightly earthy, nut-based proteins slightly nutty, and brown rice protein generally has a minimal mild flavor. Plant based proteins may sometimes have a more granular texture due to greater fiber content. 

Hydrolysates, whether milk or plant protein, naturally have a bitter flavor. Enzymes may be added during the manufacturing process to reduce the bitter flavor, while flavorings and sweeteners may be added to the finished product to help mask the bitter flavor.  

Brands may choose to include powdered milk or coconut creamer, nonfat dry milk, and more to create a richer consistency and creamier final product. Be aware that the inclusion of these ingredients might increase the amount of sugar and fat in your protein powder and slightly decrease the rate of utilization. Be particularly mindful of saturated fat and added sugar – we want to moderate our intake of these nutrients for general health and wellbeing, as most Americans typically overconsume them. 

Sweeteners

Alternative sweeteners are commonly added to protein powder to provide a sweet, palatable taste without using added sugar and increasing calories. These sweeteners work by activating the sweet taste receptors on our tongue but are processed and digested in different ways.  

Stevia: Stevia sweeteners come from a specific extract of the stevia plant, known as steviol glycosides. It is a non-nutritive sweetener, meaning it provides no calories. It is about 200-400 times sweeter than table sugar, and it is generally recognized as safe by the FDA with no specific acceptable daily intake (ADI). Stevia is generally well tolerated with little to no side effects. Some people describe the aftertaste of stevia sweeteners as metallic or licorice.  

Monk fruit: Monk fruit sweeteners come from lo han guo, or monk fruit plant. The seed and skin of the fruit are crushed to produce juice, then certain sweet-flavored antioxidants called mogrosides are separated from the naturally occurring sugar. It is non-nutritive, 100-250 times sweeter than table sugar, and the FDA has set an ADI of 4 mg per kg of body weight per day. Monk fruit is generally well tolerated with little to no side effects. It is a member of the gourd family and therefore may not be suitable for individuals who have an allergy to pumpkin, squash, cucumber or melon.   

Sugar alcohols: Sugar alcohols are a cross between sugar and alcohol molecules, called polyols, that are 25-100% as sweet as table sugar. Some sugar alcohols occur naturally in fruits and vegetables and may also be man-made. There are currently 8 sugar alcohols generally recognized as safe by the FDA, the most commonly used being xylitol, erythritol, mannitol, isomalt, and sorbitol. They are low-calorie sweeteners and can contain between 1.5-3 calories per gram. They are partially digested in the small intestine and then fermented in the large intestine. Sugar alcohols are generally well tolerated in small amounts, up to 10-15 grams per day. Excess sugar alcohol can have a laxative effect, may cause additional gastrointestinal upset like bloating and flatulence, and are not suitable for those following a low-FODMAP diet.  

Sucralose: Sucralose is a man-made non-nutritive sweetener that is about 400-700x sweeter than table sugar. It is generally recognized as safe by the FDA and has an ADI of 5 mg per kg of body weight per day. Some research suggests that sucralose may have negative effects on good intestinal bacteria when consumed in excess over long periods of time, but more research needs to be conducted.  

Acesulfame Potassium or AcesulfameK: AceK is a man-made non-nutritive sweetener that is about 200 times sweeter than table sugar. It is generally recognized as safe by the FDA with an ADI of 15 mg per kg of body weight per day. It has a slight bitter aftertaste and contributes to daily potassium intake, so it may not be suitable for individuals who need to limit potassium.  

Indigestible fibers: Chicory root fiber, inulin, allulose, oligofructose, and others are prebiotic fibers that that are found in some fruits and vegetables. They are not fully digested in the small intestine and instead ferment in the large intestine and colon, feeding good gut bacteria. This can be beneficial for those looking to increase satiety and their dietary fiber intake. They stimulate sweet taste receptors on the tongue and are generally recognized as safe by the FDA. Indigestible fibers may cause gastrointestinal upset such as gas, bloating, and flatulence in large amounts and in sensitive individuals. They are not suitable for those following a low-FODMAP diet. Isomalto-oligosaccharides may also be labeled as a prebiotic indigestible fiber, but new research suggests that they may actually be slow-digesting carbohydrates that fully contribute to caloric intake. 

Key Takeaways

  • The flavor of protein powders is generally reminiscent of their original ingredient but can vary depending on what flavors and extra ingredients are added. Hydrolysates tend to be bitter, while plant proteins and casein tend to have a more granular texture.   
  • Out of many alternative sweeteners used, stevia and monk fruit are typically tolerated the best.
  • Sugar alcohols and prebiotic fibers have a greater chance of causing gastrointestinal symptoms, but can be well tolerated in small amounts. 

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Protein Powder and Third-Party Certifications

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health 

The Food and Drug Administration (FDA) does not approve dietary supplements for safety and efficacy before they are put on the market. Instead, it is up to individual companies to create and enact a plan that ensures their products, facilities, and production methods meet safety standards. After the product becomes commercially available, the FDA may periodically inspect manufacturing facilities, supplement labels, and adverse events reported by consumers. Limited inspections and product testing poses an increased risk for dietary supplements to become contaminated with other substances or cut with lower quality ingredients. Some companies opt to pay a third-party organization to inspect their facilities, certify that Good Manufacturing Practices (GMP) are being met, and purity test products before they’re commercially available. Look for these certifications:  

NSF Certified for Sport: This certification screens for 270+ banned substances, conducts random GMP facility audits, product toxicology assessments, tests raw product materials, and verifies the Supplement Facts label. Every batch of a product is tested before it is released to the market. 

Informed Sport: This certification screens for 200+ banned substances, conducts random GMP facility audits, product toxicology assessments, and tests raw product materials. Every batch of a product is tested before it is released to the market.  

Informed Choice: This certification screens for 200+ banned substances, conducts random GMP facility audits, product toxicology assessments, and tests raw product materials. Products are purchased for monthly blind testing.  

Good Manufacturing Practice: GMP facilities are required to prove the cleanliness and sanitation of their facility, manufacturing, and storage practices. General guidelines are provided, and it is up to the manufacturer to determine how best to meet them.  

Key Takeaways

  • Third party certifications ensure the quality and purity of protein powders.   
  • Third-party certifications are the gold-standard for protein powder.

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Plant Proteins 101

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health 

Plant-based protein sources typically come from legumes, grains, seeds, and nuts. Some of the most commercially available plant-based protein powders are pea, soy, hemp, and brown rice protein. While there are a variety of other plant-based protein sources that are used as secondary ingredients, less is known about their individual bioavailability and rate of utilization. Many plant-based protein powders use a combination of protein sources to offer a complete protein. Individual plant-based proteins may contain all 9 essential amino acids, but not in sufficient amounts for health. The rate of utilization of each protein source may vary depending on how it has been processed.    

Manufacturing - Concentrates vs Isolates

Most plant-based protein powders undergo a similar method of manufacturing of hulling, milling, filtering, and drying. First, the plant product is hulled to remove any hard outer coatings and insoluble fiber. Next, the plant product is milled into a fine-ground plant meal. Soybeans, hemp hearts, and nuts must be pressed to remove their oil, which may occur before or after milling. Filtering is the next step, and the method of filtration will determine how concentrated the protein becomes. Two of the most common methods are dry and wet fractionation, or a combination of the two.  

Dry Fractionation

During dry fractionation, the milled plant meal is typically filtered using an air classifier or by electrostatic separation. Protein, carbohydrates, fiber, and other minerals have different shapes, weights, and electrostatic charges. The air classifier can filter the protein from other materials based on its shape and weight, and only requires air. Electrostatic separation, on the other hand, uses an electrostatic charge to separate the protein from other particles. Dry fractionation is used to make plant protein concentrates while using fewer energy and resources. The protein content in the final product can range widely, with research suggesting anywhere between 30-80% percent total protein content.  

Wet Fractionation

Wet fractionation is a method used to make plant protein isolates and is filtered by isoelectric precipitation or ultrafiltration. The milled plant meal is treated with an alkaline water solution to dissolve the protein in water and separate it from other particles. For brown rice protein specifically, the water and ground rice mixture is treated with enzymes to separate the rice protein from naturally occurring carbohydrates. The solution is then spun in a centrifuge to separate and remove the insoluble particles like carbohydrates and minerals.

For isoelectric precipitation, an acid is added to the remaining liquid to adjust the pH and form a plant protein ‘curd’. The curd is then washed with a basic water solution to neutralize the pH and can then be dried into a powder.

For ultrafiltration, the water and protein solution undergoes an ultrafiltration method using a membrane and pressure, similar to that of whey protein, to remove carbohydrates, minerals, and other particles. The pH of the filtered solution is then neutralized to create a plant protein isolate that can be dried into a powder.

Best Use

Pea Protein is a common main ingredient as it has a medium-high bioavailability and rate of utilization, though it lacks a sufficient amount of methionine. It is best suited for post-exercise recovery and increasing total daily protein intake. If using pea protein for post-exercise recovery, consider opting for a pea protein isolate as it will have a higher rate of utilization and total protein content.  

Soy protein has a high bioavailability, medium-high rate of utilization, and is one of few plant-based complete proteins. It is less frequently used due to being a common allergen but is best suited for either post-exercise recovery or increasing total daily protein intake. If using soy protein for post-exercise recovery, consider opting for a soy protein isolate as it will have a higher rate of utilization and total protein content. 

Brown rice protein has a medium-high bioavailability and a medium rate of absorption. It lacks a sufficient amount of lysine. Due to its medium rate of absorption, its best use is increasing total daily protein intake. 

Hemp Protein has a high bioavailability and medium rate of absorption. It lacks sufficient amounts of isoleucine, valine, lysine, and phenylalanine. Due to its medium rate of absorption, its best use is increasing total daily protein intake. 

Key Takeaways

  • Many plant-based protein powders use a combination of protein sources to offer a complete protein. Individual plant-based proteins may contain all 9 essential amino acids, but not in sufficient amounts for health. 
  • If using a protein powder to increase total daily protein intake, protein concentrates are best. 
  • If using plant protein powder for post-exercise muscle recovery, pea or soy protein isolate-based is best. Protein hydrolysates are typically beneficial for only high-level athletes. 

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Whey and Casein 101

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health 

Milk contains two forms of protein, whey and casein. About 80% of the protein in milk comes from casein, while the remaining 20% is whey. Both whey and casein have high bioavailability and a complete amino acid profile, but their rate of utilization varies greatly. Whey has a high rate of utilization, while casein has a low rate of utilization.  

Manufacturing – Concentrates vs Isolates vs Hydrolysates:

Many brands choose to separate the proteins into two different supplements due to the difference in rate of utilization. These milk proteins are separated from one another as byproducts of cheese production. Pasteurized milk is heated and treated with enzymes that cause casein to solidify into curds and separate from the liquid whey. The liquid whey and casein curds are then separated from one another and can be used to make dietary supplements (protein powder) or in casein’s case, cheese.  

The liquid whey undergoes microfiltration, where a combination of pressure and a semi-permeable barrier filters out the smaller molecules of lactose, carbohydrates, minerals, fat, and water. The protein molecules are too big to pass through the filter, resulting in a whey protein concentrate liquid. The product contains mostly whey protein, with small amounts of lactose, carbohydrates, minerals, and fat remaining.  

Whey protein isolate has a higher concentration of protein and minimal amounts of lactose, carbohydrates, and fat. To get whey protein isolate, the concentrated whey protein liquid undergoes additional filtration, known as ultrafiltration, to further remove remaining lactose, carbohydrates, minerals, and fat to isolate the whey protein.

Whey Protein Hydrolysate is sometimes referred to as ‘partially digested’ because it has undergone a process called hydrolysis. Hydrolysis is a process that naturally occurs in the digestive tract by enzymes to break down the chain of amino acids linked together as a protein. The protein is broken into smaller chains called peptides and into single amino acids, which can be readily absorbed by our body. To create whey protein hydrolysate, liquid whey is treated with a protein-digesting enzyme, heat, and an alkaline solution prior to being filtered and concentrated. The protein-digesting enzyme begins breaking the amino acid chains from proteins into peptides, the alkaline solution ensures the solution stays at a proper pH, and then the solution is heated to stop the enzyme from fully digesting the peptides. The resulting hydrolyzed liquid whey can then be filtered and concentrated.

The whey liquid, whether concentrated, isolated, or hydrolyzed, is loaded into a large dryer that blasts it with hot and cold air to dry the liquid whey into powder form and remove any remaining water. The dried and powdered protein product is then distributed to companies who can combine it with their own additional blend of flavors, ingredients, and additives to create the protein powders you see on our grocery shelves. 

As for casein, the curds are removed from the liquid whey and are washed with low-pH water to remove lactose, fat, and other molecules. The acidic environment also removes some minerals, and the curds are pulverized into a smooth paste. To bring the pH of the acidic casein curds to an optimal range, and to make the isolated casein proteins soluble in water, they are treated with an alkaline solution. This solution is typically sodium hydroxide or calcium hydroxide, to form sodium or calcium caseinate. 

Micellar casein is created by the microfiltration of skim milk. This process does not require the casein to be turned into curds and separated from the whey; casein micelles are large enough that smaller molecules of whey, lactose can be filtered away without having to solidify the curds.  

Some brands will include milk protein concentrate or milk protein isolate as a secondary ingredient in their protein powders. Milk protein is the natural combination of casein and whey, the two proteins are not separated as outlined above. Instead, the milk is filtered to concentrate both milk proteins. This type of protein retains more of the fat, carbohydrates, lactose, and minerals naturally occurring in milk.  

Best Use

Whey Protein Concentrate (WPC) has a protein content of up to 89% and contains small amounts of naturally occurring carbohydrates, fat, and lactose. Due to its high bioavailability and rate of utilization, WPC is best used for post-exercise recovery and increasing total daily protein intake.  

Whey Protein Isolate (WPI) has a protein content of 90% or greater with minimal carbohydrates, fat, and lactose. WPI likely has a slightly higher rate of utilization and cost than WPC due to the additional filtration it undergoes to further concentrate the protein and limit other substances. These factors make WPI best used for post-exercise recovery.  

Whey Protein Hydrolysate (WPH) has a protein content of 90-95%, and minimal carbohydrates, fat, and lactose. WPH has a high bioavailability and the highest rate of utilization of whey protein powders due to its highly absorbable peptide form. The additional processing required to hydrolyze the protein increases the overall cost of WPH. The best use of WPH is post-exercise recovery for high level athletes or individuals that are lactose intolerant and experience discomfort using WPC or WPI.   

Calcium or Sodium Caseinate are isolated casein proteins that are bound to either calcium or sodium to make them soluble in water. Sodium caseinate will contribute to daily sodium intake and would not be suitable for those with high blood pressure or hypertension. Calcium caseinate will increase daily calcium intake, which can be beneficial for those trying to increase total calcium or not suitable for those who may need to avoid it. They have a medium-high bioavailability and a slow rate of utilization, making their best use increasing total daily protein intake.  

Micellar Casein is the naturally occurring form of casein in milk products. It has a medium-high bioavailability and a slow rate of utilization, even slightly slower than caseinates. Its best use is for increasing total daily protein intake 

Key Takeaways

  • If using a protein powder to increase total daily protein intake, protein concentrates or casein are best. 
  • If using milk protein powder for post-exercise muscle recovery, whey protein isolate or hydrolysates are best. Protein hydrolysates are typically more beneficial for high-level athletes. 

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Protein Powder and Digestion

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health. 

Lactose in Milk Proteins

Lactose is a type of sugar found in milk and dairy products. People that are lactose intolerance lack enough of the enzyme lactase, which is responsible for breaking down lactose small enough for our body to absorb it. Consuming too much lactose and not having enough lactase to break it down can result in nausea, bloating, cramping, and diarrhea.  

The remaining amount of lactose after the filtration of milk proteins, like whey and casein, is so small that these protein powders are typically well-tolerated by individuals with lactose intolerance. Whey protein isolates and hydrolysates may be ideal for individuals who experience the undesirable side effects of lactose intolerance when using a whey concentrate. This is because isolates and hydrolysates go through additional processing which reduces their lactose content to even smaller than that of concentrates. Plant-based proteins do not naturally contain lactose and can also be a suitable option. 

Naturally Gluten Free vs Certified Gluten Free

Gluten is a protein found in wheat, rye, and barley products that does not need to be limited in your diet unless you Celiac or gluten intolerance. Many protein powders do not incorporate these grains in their ingredients list, resulting in a naturally gluten-free product which can be stated on the label. Those with Celiac, however, should consider choosing a protein powder that has been certified as gluten-free to avoid cross contamination with any gluten-containing ingredients during manufacturing and to ensure the product has been tested for gluten prior to being sold. A few reputable certifying bodies include The Gluten Free Certification Organization and NSF Certified Gluten Free. 

Fiber Blends

Fiber and fiber blends are becoming more and more common in protein powders. Chicory root fiber, inulin, and allulose provide a sweet taste and are currently classified as prebiotic fibers, meaning they are not fully digested in the small intestine and feed the good gut bacteria in the large intestine and colon. This can be beneficial for those looking to increase satiety and their dietary fiber intake, but there are a few things to keep in mind. First, fiber blends may decrease the rate of utilization of your protein powder, which is undesirable if you’re using the powder for post-exercise recovery. Consuming a lot of fiber too quickly, especially if you’re not used to higher amounts of fiber, can cause nausea, bloating, constipation, and diarrhea. The amount of fiber added to protein powders is typically low enough to have minimal side effects, though these fibers may not be suitable for individuals on a low FODMAP diet. 

MCT Powder

Medium chain triglycerides (MCT) are a type of rapidly digested saturated fat. Some protein powder blends on the market include added MCT powder, which may increase satiety, provide an energy source for those on a very low-carb diet, and create a richer-textured product. Two of the common claims regarding MCTs in sports nutrition are their ability to reduce lactate post-exercise and to aid in fat loss; research regarding MCTs effect on lactate has been largely inconclusive and it’s effect of fat loss is often taken out of context. The research that has shown any significant changes in fat loss occurs when MCTs are used to replace long chain triglycerides, meaning MCTs are not helpful for fat loss in and of themself. Keep in mind that MCT powder contributes to daily saturated fat intake, which is a nutrient associated with chronic disease risk as most Americans typically overconsume it.

So why are MCTs important to consider for digestion? Because they are more rapidly digested than other types of fats, they can cause a laxative effect when consumed on an empty stomach or in excess. MCT powder is typically better tolerated than MCT oil because it has a slightly lower concentration of MCTs for the same volume. 

Digestive Enzymes

Some companies include digestive enzymes in their protein powder blends to aid digestion and potentially increase the rate of utilization of the product. The inclusion of these enzymes isn’t necessary but may be beneficial in certain circumstances. First, it may help athletes and individuals that require a high calorie, high protein diet better absorb and utilize very large doses of protein. It may also be beneficial for those that experience GI discomfort when using their preferred protein powder, though the plant-based enzymes that are typically used tend to be less efficient than the enzymes naturally occurring in your GI tract. If you experience GI discomfort while using a protein powder, please discuss it with your Harmons Dietitian. 

Sugar Alcohols

Sugar alcohols are a cross between sugar and alcohol molecules, called polyols. There are currently 8 sugar alcohols generally recognized as safe by the FDA, the most commonly used being xylitol, erythritol, mannitol, isomalt, and sorbitol. They are low-calorie sweeteners and can contain between 1.5-3 calories per gram. They are partially digested in the small intestine and then fermented in the large intestine. Sugar alcohols are generally well tolerated in small amounts, up to 10-15 grams per day, but excess can have a laxative effect. Sugar alcohols may also cause additional gastrointestinal upset like bloating and flatulence, and are not suitable for those following a low-FODMAP diet.  

Key Takeaways

  • Whey isolates and hydrolysates, along with plant proteins, are best for individuals with lactose intolerance. 
  • Those with Celiac should choose a protein powder that has been certified gluten free. 
  • Added fiber is good for satiety and gut bacteria, but is undesirable for post-exercise recovery and those on a low FODMAP diet. 
  • MCTs can increase satiety, provide energy for those on a low-carb diet, and create a richer product, but can have laxative effects and contribute to saturated fat intake.
  • Added digestive enzymes are not significantly beneficial, but they may help people on a high protein diet better absorb and utilize large doses of protein.
  • Sugar alcohols may cause gastrointestinal distress when consumed in excess and are not suitable for a low FODMAP diet. 

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Introduction to Protein Powders

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health 

Meeting our daily protein needs through food sources is ideal for proper nutrition. We don’t want to use protein powder to replace meals, though using protein powder can be very beneficial for health in a variety of circumstances.  

If the thought of protein powder conjures images of the gym and exercise, there’s a good reason. Protein powder provides a concentrated and efficient source of protein immediately after a workout to stimulate muscle growth and aid in recovery. Consuming a source of protein after exercise is beneficial for both aerobic (cardio) and anaerobic (strength) training.  

Protein powder can also help people meet their daily protein needs or increase how much they consume for: 

Satiety: Protein helps us feel full and satisfied during meals; It takes longer to digest than carbohydrates and may reduce hormones that stimulate hunger while boosting hormones that promote satiety.  

Wound healing: Protein is required to build, maintain and repair all the tissues in our body, not just muscles. If we have a wound, our body needs additional protein to aid in the healing process.  

Preventing the breakdown of muscle tissue: Maintain muscle mass during periods of intentional or unintentional weight loss.  

Trouble meeting protein needs by food alone: For high level athletes and very active individuals the amount of protein required to keep up with the demands of exercise can be greater than what you can comfortably consume as food. In that same vein, those that have certain dietary restrictions and trouble with chewing, swallowing, or appetite may find it difficult to meet protein needs through food alone.  

Important Terms

Bioavailability: How much of a substance can be absorbed and used.

Bioavailability is important because we want as much out of our supplement as possible. Protein powder with low bioavailability is low quality. We want to be able to absorb and use as much of the supplement we’re buying as possible. 

Rate of Utilization: How quickly a substance can be absorbed and used.

Rate of utilization is important to consider depending on how you’re using a protein powder. A high rate of utilization means that our body can absorb and use the protein very quickly. A high rate of utilization is ideal for post-exercise recovery because it can quickly be sent to our muscles to repair and build them. A low rate of utilization is ideal for satiety and may help prevent muscle protein breakdown. Any protein powder with a medium rate of utilization is beneficial for meeting or increasing daily protein needs.

Complete Protein: Contains all 9 essential amino acids in sufficient amounts for health.

When supplementing the diet with protein for any reason, we want to ensure that we’re getting a complete amino acid profile. Protein is made of building blocks known as amino acids. There are 21 amino acids, 9 of these are known as essential amino acids because we must consume them through our diet. The essential amino acids are Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. When protein is consumed, it is broken down into individual amino acids to be used for various functions throughout the body. 

A quality protein powder should have medium-high to high bioavailability and be a complete protein. If using protein powder for post-exercise recovery, a medium-high to high rate of utilization is also optimal. 

Key Takeaways

  • Protein powder can be very helpful to meet daily protein needs but should not be used as a replacement for food and meals.  
  • A quality protein powder should have medium-high to high bioavailability and be a complete protein. If using protein powder for post-exercise recovery, a medium-high to high rate of utilization is also optimal.

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com