These Are the Protein Powders Registered Dietitians Swear By
Versatile: But a powder is really versatile and can be incorporated into lots of different foods, “often without changing the taste,” says certified intuitive eating counselor Sammi Haber Brondo, MS, RD. Additionally, protein powders are portable.
Shelf Life: They have a long shelf life and travel easily (just load up a bag with several servings), making them a simple way to consume protein on the go, says board-certified sports dietitian Roxana Ehsani, MS, RD, LDN.
Whey Protein: Whey-based protein powders in particular may help with diabetes management, as whey can stimulate the release of insulin to stabilize blood sugar levels, according to Dr. Jampolis.
Weight Loss: They can also play a role in weight-loss goals since, when used as shakes, they can help you keep track of exactly how many calories you’re getting, Dr. Jampolis explains.
The Cons:
As mentioned, they’re not a perfect solution. Though protein supplement powders simplify the process for meeting protein requirements, they should complement—not replace–whole-food sources such as lean meats, dairy eggs, legumes, nuts, and seeds. “We want to make sure that we are doing what we can through food to meet our protein requirements first,” says Emily Moore, RD, CPT, a registered dietitian, certified running coach, and certified personal trainer.
Also keep in mind that protein needs depend on a lot of factors including age, gender, health status, and activity levels, Dr. Titchenal says. That’s why it can be helpful to get assessed by a qualified nutrition professional who can provide personalized recommendations for your daily intake, she explains. (Those with kidney or liver problems may want to steer clear of protein powders altogether, Marie adds.)
What to look for in a protein powder
There are a dizzying number of protein supplement powders on the market, which can make it tough to determine which ones are worth your dollars. Consider the following criteria to help narrow down the choices.
Types of protein
Whey, casein, and egg protein powders, all animal-based products, offer the “highest quality from a biological standpoint,” Dr. Jampolis says. Basically, those types of protein are absorbed and utilized most effectively by the body, she explains. They also have more leucine, an amino acid that may be especially beneficial for muscle gain, Dr. Jampolis adds. Johnson recommends products that provide 2 to 3 grams of leucine per serving.
Whey: Whey in particular has long been considered the gold standard of protein powders, Ehsani says. Made from milk, it’s absorbed quickly by your body, “making it an excellent option for post-workout recovery,” Johnson says. By contrast, Casein protein, though also derived from milk, is a slow-digesting protein, which means it can be a solid pick for people who want a steady release of protein over a long period, perhaps between meals or before bed, Johnson explains. Egg protein powders are made from egg whites and are a solid option for folks who want a complete protein source without consuming dairy products, Johnson says. This type is low in carbohydrates, she adds.
