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Protein powder is a great way to help you lose unwanted weight, or gain and maintain muscle, for adults at any age. Contrary to popular belief, it’s not just for those in their prime either. A good protein powder is especially important (and often overlooked) for older people who may be losing muscle mass and strength, to help them get a sufficient supplementation of extra protein too.
The best protein powders are generally pretty safe when used responsibly. And while you should already be getting most of the protein in your daily diet from meats and/or plants, a protein powder is an easy and convenient way to get even more, while avoiding the other unwanted elements in foods such as cholesterol, sodium and extra fats.
What You Need To Know About High-Protein Powders
Types of Protein Power: There are multiple protein powder types with varying benefits, and different choices for where your extra protein can be sourced from.
Whey, along with casein, is possibly the most popular option. It’s a complete protein source, which puts it at an advantage over plant-based powders. It’s also easily digestible by the body (unless you’re lactose intolerant) and contains lots of the essential amino acids needed for muscle maintenance. And grass-fed is always better than grain-fed, if available.
A good plant-based protein powder is another option, but some (like hemp or soy) contain a large serving of carbs or fiber, and less protein than the whey varieties.
There are more choices now than ever though, including egg and pea, so it might take some prior research to find the one that’s right for you and your fitness goals.
Flavor and Taste: Taste matters too. Since this is something you’ll most likely be drinking every day, enjoying (or at least tolerating) the taste is a must. Whey has, unsurprisingly, a mild milky taste to it, while egg, soy, and pea all have their own distinct flavors.
Ingredients: It’s important to take a look at the labels. While all powders provide protein, some may come at a cost, and include a lot of stuff you don’t want to be putting into your body as well. Sweeteners and additives, like Splenda and carrageenan can upset stomachs, and those who are lactose intolerant should ask a health or fitness expert before trying anything with whey. It’s also advised to keep an eye out for fillers, such as both natural and artificial flavoring, and maltodextrin, which can spike blood sugars.
How to Take It: Protein powders dissolve easily into water or as part of a shake or smoothie. Of course, while protein powder is a great supplement, it’s important to remember that it’s not a magic all-in-one muscle builder. If bulking up is what you’re shooting for, then resistance exercise and weight training should be part of your routine too, around three times a week at least. The best time to drink a protein shake is after a workout, but really any time of day will help muscle building as long as you’re exercising.
We’ve selected four powders here that deliver in terms of taste, accessibility and health benefits. Ask a doctor or a trainer about any questions or concerns, then get out there and crush your fitness goals, protein shake in hand for the journey.
