There are so many protein powders on the market making all sorts of claims.
Weight loss. Muscle gains. Improved stamina. The list goes on. So how do you know which is the best product for you ?
What’s important is to know how much protein you need, how much you can safely digest and what form of protein powder works best for your body.
When choosing a protein powder consider the following :
Look for a quality product. You usually do get what you pay for. Those super cheap supermarket powders are often filled with artificial sweeteners, flavours, additives and colours. All of which reduce the amount of quality protein in your powder and are things we all should be generally trying to avoid in our foods.
Look for a complete protein. There is a misconception that plant based proteins are not complete and therefore not usable to the body. Good quality protein powders, whether they are plant or dairy based, should have a balanced profile meaning that the necessary amino acids for them to be usable by the body are present.
Many people find that whey based proteins can cause digestive upset – bloating, flatulence, diarrhoea or cramping. Plant based proteins can be a better option for those who find dairy based proteins difficult to digest. Good quality plant based proteins often contain amino acids making them even more efficiently digested and far less likely to cause digestive issues.
Take care with the amount of protein per serve when choosing your protein source. For most people 20-30mg of protein per serve is enough and all that the body is able to digest and use at any given time. Products with more than this amount per serve can be a waste of money as anything over this amount can tax kidney function and usually gets flushed through your system quickly without actually providing any extra benefit.
My preferred protein powder is Prana Protein and this is the only protein product I stock. It is plant based, has amino acids included and there is a wide range of products depending on what you are trying to achieve. As an added bonus they taste delicious and work well in other recipes like protein balls. Recipes below …