Best Protein Powder: How to Choose the Best Protein Supplement

Protein powders have become increasingly popular in recent years. They are a convenient way to strategically increase daily protein intake to grow and maintain muscle mass and overall health and wellness. There are a ton of options available on the market, from animal-based options like whey protein to plant-based protein blends - so it can often feel overwhelming trying to choose the best protein powder. But don't worry, we're going to give you some pointers as to what to consider when making your choice. These factors include for example your dietary preferences, the protein content and the overall nutritional profile of the powder. But more on that soon.

One thing up front: the protein powder type that stands out for offering an excellent balance between nutritional content and eco-friendliness is vegan protein powder like our WAM Protein+! If you're keen on choosing a more sustainable option, it should be your go-to choice. These powders are made from high protein plant-based protein sources such as peas, soy and rice that offer a complete amino acid profile and excellent nutritional values in combination.

Protein Powders at a Glance: Protein Shake Essentials

Let's take a deep dive into the world of protein powders and help you understand the essentials. We'll cover different types, key features to consider and some possible additives and ingredients commonly found in protein powders.

Types of Protein Powders: Whey Protein, Casein Protein and Plant Protein

Protein powders can be sourced from both animal and plant-based ingredients. Here are some common options:

• Whey Protein: Derived from milk. Whey protein is a complete protein containing all essential amino acids. It's available as whey protein concentrate and as whey protein isolate and whey protein hydrolysate (going from least to most processed) [1].
• Casein Protein: Also a milk-based protein. Casein is slow-digesting, which is why many people take it in the evening before going to bed [2].
• Plant-Based Proteins: There are many options like for example pea protein, soy protein, hemp protein, rice protein and blends between them. They are great for people that are following a plant-based diet, are concerned about their ecological impact, or are lactose intolerant - but don’t want to compromise on any benefits [3]. 

Key Considerations to Choose a Protein Powder

When choosing between those protein powders, you'll want to consider the following factors:

• Protein Content: Ensure your chosen powder contains a good amount of protein per serving (at least 20 grams of protein in a 30g serve). This will help provide the right protein levels to support your goals like muscle growth and post-workout recovery [4].
• Amino Acid Profile: Make sure the protein contains a complete amino acid profile with all essential amino acids and branched-chain amino acids (BCAAs) to support muscle synthesis and repair effectively [5].
• Taste and Texture: Always go for a protein powder that tastes good, mixes well and has a nice texture. Especially if you're planning to take protein regularly.
• Dietary Needs: If you have specific dietary requirements, like being gluten-free, lactose-free or vegan - ensure the protein works for you!

Additives in Protein Supplements

Protein powders sometimes contain additional ingredients to enhance their flavour, consistency or overall nutritional value. This is not necessarily a bad thing. Here are some common additives you will find:

• Artificial Sweeteners: Some protein powders use artificial sweeteners such as sucralose or sugar to improve the taste. At WAM, we opted for a pinch of stevia as a more natural alternative. 
• BCAAs: Branched-chain amino acids like leucine are naturally contained in protein, but sometimes not at ideal levels to support muscle growth and recovery. Our WAM Protein+ contains an extra amount of leucine to help you recover better and faster [6]. We believe that makes it the best vegan protein powder on the market.
• Fibre: Fibre is a crucial nutrient for digestion, but even the best whey protein is usually pretty low on it. This is where vegan protein blends shine, as they naturally contain a good amount of fibre to support gut health.
• Enzymes: As some individuals have issues digesting large amounts of (especially animal-based) protein isolates, some of these blends contain enzymes to aid their digestion and improve the absorption of nutrients. The vegan proteins used in WAM products are easily digestible without this additive.

Vegan Protein Powder or Whey Protein Powder?

Still not sure which protein powder may be the best one for you? Let's go deeper into the most significant points to make an informed decision.

Selecting Whey Isolate or Plant-Based Protein Powder

As long as you follow an omnivore or vegetarian diet and don't have a lactose intolerance, whey protein is definitely an option for you. If you have dietary restrictions or follow a vegan diet, vegan protein powders made from sources like pea protein or soy protein are ideal. Both options can provide a complete protein profile and essential amino acids necessary for muscle growth and recovery. Vegan options are the more eco-friendly choice due as dairy products tend to have a bigger CO2 footprint [7].

Use Protein Flavours You Enjoy

An easy way to ensure that you get enough protein for effective muscle building is to choose a protein supplement that offers a great taste experience. Protein powders come in various flavours. There's classic options like chocolate, vanilla and strawberry and more unique offerings like WAMs banana bread. As long as they provide high amounts of protein in each serving (around 20-30g of protein per 30g serving) you can just pick what you like most to ensure you're going to stick with it in the long run. Many quality protein powders also come with sample packs, allowing you to try the flavour before committing to a larger purchase.

Pick a Complete Protein to Build Muscle

When choosing a protein powder it's crucial to consider its quality. Make sure you choose a product that contains at least 20 grams of protein per 30 gram serving. In addition, you want to choose a protein powder that contains all essential and non-essential amino acids in the right amounts. A high content of the branched chain amino acid leucine is crucial to start muscle protein synthesis. Consuming protein high in leucine won't only ensure your daily intake of protein is on point, but also significantly help with your recovery [6].

Best Protein Powder: Conclusion

If you're looking for the best protein powder to top up your protein in your diet, vegan protein powders (like the one from WAM) are an excellent option. They are not only eco-friendly but also provide a variety of essential amino acids.

Look for products with a high-quality blend of plant proteins, such as pea, rice and soy. This combination offers a complete amino acid profile to support your workouts and muscle recovery. Additionally, go for protein powders free from artificial sweeteners, added sugars and unnecessary fillers. 

Finally, don't forget about taste and mixability. It's important to find a protein powder that you enjoy and easily blends into your favourite drinks and foods. 

Not sure how much protein you need? Aim for 1.5-2.0g per kilogram of your body weight. Research suggests that the best time to take protein powder is immediately after a workout, but this precise timing is only important if you already consume enough protein throughout the day. If you have any other questions about this or related topics, just send us an email. We're more than happy to help!

Sources

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[2] Dela Cruz J, Kahan D. Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review. Nutrients. 2021 May 30;13(6):1872.

[3] Hevia-Larraín V, Gualano B, Longobardi I, Gil S, Fernandes AL, Costa LAR, Pereira RMR, Artioli GG, Phillips SM, Roschel H. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330.

[4] Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, Jeacocke NA, Moore DR, Stellingwerff T, Phillips SM, Hawley JA, Coffey VG. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013 May 1;591(9):2319-31. 

[5] Church DD, Hirsch KR, Park S, Kim IY, Gwin JA, Pasiakos SM, Wolfe RR, Ferrando AA. Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding. Nutrients. 2020 Dec 2;12(12):3717.

[6] Plotkin DL, Delcastillo K, Van Every DW, Tipton KD, Aragon AA, Schoenfeld BJ. Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. Int J Sport Nutr Exerc Metab. 2021 May 1;31(3):292-301.

[7] Lynch H, Johnston C, Wharton C. Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients. 2018 Dec 1;10(12):1841.