You may well have been advised to drink (and sometimes the reverse) protein supplements as part of your post-wls eating regime – every team has it’s own guidelines! That sounds fine and good until you look at the vast array on offer in terms of price, flavour, nutritional basis and effectiveness. We can’t select the perfect one for you but we can give you a low-down regarding the choices on the market, what they are made of and some of the pros and cons of using each. So much will depend upon your team’s advice, but also on personal tolerability and taste. I tasted a shed-load before finding the one I like to use from time to time … I hope this guide below will cut down on some of that uncertainty ….
Protein: The Need-to-Know
Protein is a macro-nutrient found in many foods such as meats, dairy products, nuts, and beans, to name a few. It’s comprised of amino acids, the building blocks of lean body tissue that promote healthy skin, hair, bones, fingernails, as well as (drum roll, please) muscles .
While many experts suggest getting the bulk of our protein from whole food sources, protein supplements can make it easier to get those aminos on-the-go. But not all protein supplements are created equal . Before dissecting the pros and cons of different protein sources it’s important to understand two ways protein supplements are often classified:
1. Protein Concentrate vs. Isolate: Protein is derived from various food sources and is “concentrated” by removing the non-protein parts. The result: a powder that’s 70-85% protein (with the remaining 15 to 30 percent consisting mostly of carbohydrates and fat). Taking the concentration process a step further, “isolation” removes a much higher percentage of non-protein content. The additional processing yields a premium protein that is up to 95% pure.
2. Complete vs. Incomplete Protein: Amino acids that cannot be produced by the body are known as essential amino acids. “Complete proteins” contain all 9 essential amino acids, whereas “incomplete proteins” contain some, but not all, of the essential amino acids.
OK, now we are ready to dive into the fun stuff. Here is a detailed look at the most common protein powder supplements on the market, and what their pros and cons mean for you.
What’s Up With Supps?—Protein Comparison
To the Protein Aisle!—The Takeaway
When it comes to protein powders, there really is something for everyone. Just keep in mind that when it comes to buying protein, as in life, “You get what you pay for.” Low-cost proteins often use inexpensive protein blends that may not be very digestible by the body.
It is also worth noting that the amount of protein required by the body depends on a person’s activity level, physical size, and gender. Testing various sources and quantities of protein can help determine a mix that works best. And just because it’s easy to chug a shake after a workout doesn’t mean protein powders should replace whole foods entirely. Protein powders are supplements, best used to supplement a healthy diet of nutritious whole foods.
Originally published January 2013. Updated June 2015.
Chris says
Great info Carol…thank you.