What is the best protein powder? Dietitian shares the 'healthiest' kind.
Need something quick and easy for dinner? You're not alone. Americans are looking for quicker meals that incorporate snacks, according to the most recent U.S. Snack Index survey, conducted by Frito-Lay and Quaker.
The average American said they only have a total of 52 minutes a day to make and eat meals. Over half of consumers use snacks as a key ingredient in “no-prep dinners.”
When your stomach is grumbling and you’re on the move, many turn to fast food, packaged snacks or smoothies. Adding protein powder is one easy way to feel more full after your snack.
What is the healthiest protein powder?
While any kind of protein powder is a healthy, affordable and convenient addition to your diet, whey protein, a byproduct of strained milk, stands out. It has a more concentrated amount of the amino acid leucine than plant proteins like soy. Leucine helps us build muscle and maintain it over time, says Chris Mohr, a registered dietitian and founder of Mohr Results.
But at the end of the day, there isn’t one “healthiest” protein powder, Mohr says. Instead of getting caught up in the details of the brand and type, go for what tastes the best. What may be delicious to one person could taste chalky to another. Some prefer fun flavors like cookie dough or strawberry while others want a plain powder to use in smoothies or baked goods.
“This isn’t your only source of protein, so in the grand scheme of things – what do you like the taste of?” Mohr says. “Because a little bit of this or a little bit of that isn’t going to make a major difference in the overall outcome.”
You can generally break protein powder into two types – animal and plant. Popular animal protein powder choices are whey and casein, while pea, soy and hemp are fan-favorite plant-based powders. All are great choices, Mohr says, including soy protein, which sometimes gets a bad rap because of false claims that its phytoestrogens cause breasts to grow or increase the risk of breast cancer.
Whey, soy, pea and casein are all complete proteins, meaning they contain all nine of the essential amino acids our bodies need but can’t make on their own. Animal proteins are all complete but only some plant proteins are.
But you can still safely include incomplete proteins in your diet, Dr. Gregory Katz, an assistant professor of medicine at the NYU Grossman School of Medicine, previously told USA TODAY. Incorporating a variety of protein sources, fruits and vegetables will ensure you are getting all the essential amino acids, even if it doesn't happen within the same meal.
Dive deeper: Is protein powder good for weight loss?
Which protein powder should I buy?
Start with the type of protein you prefer and verify on the ingredients label that the powder uses it – some incorporate a blend. Make sure it has at least 20 grams of protein per scoop, Mohr says.
Look for a product with a certification, like Informed Sport and NSF, which verifies that the product contains what it advertises and is free of banned substances (this is especially important for athletes).
Is protein powder good for you?
Yes – protein powder is just isolated protein, so it’s a high-quality source with unbeatable convenience. It’s helpful when you need a snack on the go or before a workout when you don’t want a heavy meal or solid food isn’t appealing.
“It's a lot better than stopping for fast food or a bag of chips,” Mohr says. "It doesn't really take any more time to make and it's also really cost-effective.”
While protein powder can be healthy, it isn't a necessary component for your diet, Mohr says. Most Americans get enough protein for their bodies to function already. Whole food protein sources will add other nutrients to your diet that a protein isolate will not. For example, eating chicken gives you protein as well as vitamin B12, zinc and iron.
It’s also not a magic solution to help you lose fat, gain muscle or add to your diet any differently than other protein sources would.
Are protein shakes good for you?
Protein shakes are an easy and affordable source of nutrition on the go or before a workout. You can make these at home with protein powder and water or buy a premade drink. They shouldn’t replace meals in your diet but can be used to supplement when you’re on the go, experts previously told USA TODAY.
If you’re buying your shake, Mohr recommends looking for a minimum of 20 grams of protein per serving (but ideally closer to 30 grams) and a low amount of added sugar.
Discover more health tips for your daily diet:
Healthiest milk: This kind has more protein and less sugar
Healthiest energy drink: What to know before you reach for another one
Healthiest lunch: Use this guide for a foolproof healthy meal
Healthiest protein: Why this option may benefit long-term health
Healthiest smoothie: Try out these ingredients in the blender
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This article originally appeared on USA TODAY: Healthiest protein powder: What's best for your shake?
