Protein powder can help provide your body with the building blocks it needs to build bigger muscles. In a 2010 study published in the "International Journal of Sport Nutrition and Exercise Metabolism," researchers noted that consuming 20 g of protein after exercise leads to maximum muscle growth and recovery. If you're shopping for a protein powder supplement, knowing the characteristics to look for can help you get the most quality for your money.
Protein Source
Generally, you will find protein powder supplements made from eggs, soy, casein and whey. The latter, a derivative of milk, serves as the highest quality protein supplement on the market, as well as the easiest for your body to digest. Within the whey protein powder category, you'll find supplements categorized as simple whey powder, whey protein concentrate and whey protein isolate. Marjorie Geiser, R.D., says that isolate-derived powders are the best, as they have the highest protein concentration and the least amount of fat and lactose.
High Yield
When comparing two seemingly equal protein powders, calculate each supplement's protein yield. The higher the yield -- this refers to how much protein you'll get each serving -- the better, says bodybuilder Clayton South. Multiply the grams of protein found in each serving, which is listed on the nutrition label, by 100. Then, divide the result by the number of grams in a serving size.
Carbohydrates
Some athletes limit their intake of sugars and overall carbohydrates. If you're such an athlete, check the nutrition label for the protein powder. Some powders, specifically those that have been flavored, come sweetened with fructose and other forms of carbohydrates.
Flavor
Knowing how you'll use your protein powder may affect what constitutes the best flavor for your powder. If you plan to mix it with other foods or beverages, such as smoothies or your cereal, you may wish to choose an unflavored powder. If you're simply mixing it with water, you may prefer a flavored powder.
Addition of Creatine
Some protein powders come enhanced with creatine. Creatine may help you experience faster muscle growth during bodybuilding. If that is your goal, you may wish to use such an enhanced protein powder supplement. However, people already taking creatine on its own should exercise caution. A daily dose of 2 to 5 g of creatine is generally considered safe, and taking a creatine-enhanced protein powder along with separate creatine supplementation may push you over the 5 g threshold.
References
- "International Journal of Sport Nutrition and Exercise Metabolism"; Nutritional Strategies to Promote Postexercise Recovery; M. Beelen, et al.; December 2010
- "NSCA's Performance Training Journal"; The Wonders of Whey Protein; Marjorie Geiser, RD
- Bodybuilding.com; What Should You Look For in a Protein Powder?; Clayton South; 2002
- ASMBS Allied Health Nutritional Guidelines for the Surgical Weight Loss Patient; Cynthia Buffington, et al; September 2008
- McKinley Health Center; Creatine and Whey Protein Supplements; 2008
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