(GoHealthier.com)
Getting your protein in daily can be a challenge, especially when the current recommendation is anywhere from .5 to 1 gram of protein per pound of body weight. Eating all-natural whole foods is by far the best way to get your protein, but let’s face it, we lead busy lives, and that isn’t always an option, and this is where protein shakes shine. But not all protein shakes are created equal, so what should you look for and avoid in a protein powder? When choosing a protein powder, it’s important to consider quality, ingredients, and your specific dietary needs. Here’s what to look for and what to avoid:
Things to Look For:
1. High-Quality Protein Sources
• Whey protein isolate or concentrate (if you tolerate dairy)
• Plant-based proteins (pea, rice, hemp) for vegan options
• Casein for slow digestion (ideal before bed)
2. Minimal Ingredients
• A short ingredient list with recognizable items
• Few or no artificial additives
3. Adequate Protein Content
• At least 20-25 grams of protein per serving
4. Third-Party Testing
• Certifications from NSF, Informed-Sport, or USP to ensure purity and safety
5. Low Sugar and Carbs
• Ideally less than 5 grams of sugar per serving
• Minimal added fillers
6. Digestibility and Absorption
• Hydrolyzed protein for easier digestion
• Added digestive enzymes or probiotics if you have gut sensitivities
7. Allergen-Free Options
• Check for gluten-free, dairy-free, or soy-free options if you have intolerances
8. Essential Amino Acids (EAAs) and BCAAs
• Helps with muscle recovery and growth
Things to Avoid:
1. Artificial Sweeteners and Additives
• Aspartame, sucralose, or acesulfame potassium (can cause digestive issues)
• Artificial colors and flavors
2. Excessive Sugar or High-Fructose Corn Syrup
• Can spike blood sugar and add unnecessary calories
3. Fillers and Thickeners
• Maltodextrin, carrageenan, or gums that may cause bloating or digestive discomfort
4. Heavy Metals Contamination
• Avoid products without transparency on sourcing and testing
5. Proprietary Blends
• These may hide ingredient amounts, making it hard to assess protein quality
6. Excessive Calories
• Unless using for bulking, watch for powders with added fats or carbs
7. Low-Quality Protein Sources
• Collagen protein (not a complete protein for muscle building)
• Soy protein isolate (may contain GMOs and potential hormonal effects)
Whether you are a bodybuilder or a senior trying to hold onto muscle, protein powders can be an excellent way of meeting your daily protein goals.
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