How to Choose the Best Protein Powder

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What is Protein?

On a molecular level, proteins are made up of amino acids in a linear chain. Unlike many plants, animals (including humans) cannot create certain proteins ourselves, and must outsource from our diet. These proteins are called essential amino acids. 

Every cell function within our body relies on protein. When we digest food, proteins break down for use throughout every part of the body. 

The Importance of Protein

• Immune function and support 

• Maintains fluid balance

• Building cell membranes 

• Regulates blood sugar levels

• Cell and tissue creation and repair 

• Transporting oxygen and nutrients throughout the body

• Producing hormones and enzymes 

• Promotes heart health

• Boosts metabolism

• Improves bone health

• May reduce the odds of pre-eclampsia (1).

Complete vs Incomplete Protein

Complete proteins are high-quality proteins that contain the essential amino acids needed for body function. Complete proteins are found in meats, eggs, fish, poultry, and dairy, and are easily absorbed by the body. 

Incomplete proteins, like those found in grains, veggies, fruits, nuts, and seeds, are lower quality and do not contain all the necessary amino acids. 

High Protein Sources

Grass-fed beef 

Organ meats 

Chicken (4oz ~25-30g)

Eggs (1 egg = 6g)

Wild Game 

Wild-caught fish

Full-Fat Yogurt (1/2 c = 8 g)

Full-Fat Cottage Cheese (1/2c = 12g)

Nut Butter (2 T = 7g)

Milk (8 oz = 8g)

Cheese Stick (6g)

Cheddar Cheese (1 slice = 6g)

Beans (1/2 c = 7g)

How to Choose a Protein Powder

Safer Whey Protein

When looking for whey protein powders, look for ones that are certified grass-fed. Grass-fed cows never eat any grain vs cows who are typically fed GMO grain - largely corn and soy.

Safer Plant Based Protein

Plant based protein powder is typically made from pea or hemp powder. Both come from the ground and are usually sprayed heavily with pesticides, and can be higher in heavy metals. Because of this, one of the more important things to look out for in a plant based protein powder, is one that is organic. 

One other thing to look for, most plant-based protein powders are considered incomplete proteins. However there are many that contain a blend of different plant sources that can be complete (containing all nine essential amino acids).

What About Collagen Peptides?

Collagen peptides on their own are not a complete protein, and do not contain all the essential amino acids. While they might not stand as a complete protein source on their own, they can be a great addition to a protein shake or coffee. They can help repair joint and muscles, and fight inflammation. 

Similar to whey protein, look for grass-fed 100% collagen. 

Some great brands:

• Vital Proteins

• Ancient Nutrition

• Primal Kitchen

• Needed

• Orgain

Sources:

1 Zhu Y, Liu Y, Fu W, et al. Associations of dietary patterns and pre-eclampsia: a matched case–control study. British Journal of Nutrition. 2023;129(2):247-254. doi:10.1017/S0007114522001210