Protein powders come in countless forms and flavors. With so many choices available, choosing the right one may seem like an impossible task. Narrowing it down to products that suit your dietary preferences and fitness goals is a good starting point.
Most protein powders available on the market contain whey or milk protein isolates. These blends have an excellent amino acid profile, absorb well in the stomach and are great for day-to-day use. They are particularly effective at stimulating the growth of muscle mass, making them a great addition to most heavy resistance training routines. At the same time, whey isolates may trigger digestive issues or skin problems in some sensitive individuals. They are also not suitable for people who are allergic to dairy products. If milk proteins are not for you, there are many plant-based protein powders that you can use instead.
Vegan protein powders are sometimes deemed as inferior to whey, but that’s not entirely true. While pea, hemp or rice protein isolate on their own may not deliver the right type and amount of amino acids to effectively stimulate muscle growth, the vast majority combine several different plant-based blends to achieve a comparable amino acid profile. Vegan powders are great all-rounders, safe and effective to use on a daily basis, but they also come with certain disadvantages. Similarly to milk-derived supplements, they may cause a range of digestive issues in sensitive individuals. Also, the taste and consistency of certain blends may not be to everyone’s liking.
When choosing a protein powder, it’s also worth checking whether it’s right for your fitness goals. Protein powders are broadly divided into two categories: mass gainers and protein supplements. Mass gainers are designed to spur quick muscle growth, so they are extremely high in calories, carbohydrates and supporting micronutrients. Protein supplements contain mostly protein blends, making it more appropriate for general use. Some may also be specifically formulated for weight loss purposes - these have fewer calories and tend to be marked as ‘diet’ versions.
Lastly, many protein powders are enriched with additional compounds, such as minerals, vitamins, enzymes or herbal extracts. If you have a specific fitness goal in mind, choosing a more specialist product may bring you more benefits in the long-term.