There are so many different protein powders out there…
..and we encourage you to keep trying until you find the best one for you. (Our household protein brand at the bottom- not sponsored)
Places like Nature’s Fare and Choices, usually carry single packs for you to try so you don’t have to pay full price for a container of powder if you don’t end up liking it.
With so many protein powders out there, let’s go over the basics.
Whey vs plant based.
Remember that nursery rhyme… curds and whey…
The separation of whey from milk for protein powder involves a process where they spin the milk really fast (centrifugation) or use special filters. Imagine it like a giant spinning machine or a filter that separates the lighter liquid whey from the heavier parts like fat and casein found in milk. It’s a bit like how a washing machine spins clothes to get rid of water, but in this case, they’re separating the liquid whey from the rest of the milk. After this separation, the liquid whey goes through another step where they adjust its pH, causing the proteins in the whey to clump together. These clumps are then removed, leaving behind what we call whey concentrate, which is used to make protein powder. It’s a bit like making cheese, where they separate the liquid whey to get the protein-rich part that becomes the basis for protein powder.
Plant-based protein powders are derived from various types of plants — commonly brown rice, pea, soy, and hemp. They’re usually a combination of at least a few plant proteins.After harvesting and cleaning, the protein is extracted from these plants, often involving grinding or using water. This extracted protein undergoes a process to separate and purify it, removing unwanted components like fiber and fats. Once purified, the liquid is dried to create a powder.
Both types will provide somewhere between 20-30g of protein. Whey protein powder contains lactose, so beware if you have a sensitivity to dairy. Opting for whey protein isolate can lower the amount of lactose per serving but may still lead to stomach upset, bloating, and gas if you’re highly sensitive to lactose.
Consuming protein powders can lead to bloating, gas, stomach cramps, and indigestion, particularly for those unaccustomed to high protein intake. These effects may be more pronounced if the protein powder is consumed in large amounts or on an empty stomach. To minimize the risk of stomach problems, it is advisable to introduce protein powder gradually and stay hydrated.
Remember that protein powder is supposed to be an easy add-on when you need a bit extra, it does not replace the need to eat a meal.
What protein powder do you use? Would you recommend it? Why? Post in the comments!
We personally like Orgain’s Sport Protein Organic Plant Based Powder because they’re organic, third-party tested, use less plastic in their packaging and shipping, and have many flavours available. (Ultimately, the best protein powder is one you enjoy… so try a few.)