Protein powders have become increasingly popular among gym-goers, even more so than among athletes. If you are someone who goes to the gym regularly or has someone in the family who is a fitness enthusiast, you may have noticed that they have these huge bottles of protein powders. But have you considered whether it is the right protein for you? Are you taking enough or overloading protein intake?

Protein supplements are also sold as bars, meal replacements, bites, oats, gels, and powders. 

This blog is your guide to protein powders. Here, you can get all the information you need to know to make the right choice. 

Protein is one of the three macronutrients that are important for building muscle and improving bone, skin and hair health. Protein improves satiety and it provides 4 kcals of energy for 1 g of protein intake. Dietary includes animal sources (chicken, fish, eggs, turkey, and red meat), plant sources, (beans, legumes, pulses, tofu, and nuts) and dairy sources (paneer and curd).

The beginning of the protein powder!

The first protein powder was developed in the 1950s by Irvin P. Johnson. It was an egg-based protein powder supplement for bodybuilders and physical athletes. Later it grew in popularity in the 1970s and 1980s. The Dietary Supplement Health and Education Act (DSHEA) introduced regulations that no longer needed the approval from FDA. 

Scientists first created the protein powder in the 1930s to assist malnourished patients. It became popular among bodybuilders in the 1960s. Egg protein was the first supplement used by bodybuilders to increase their muscle mass. Later developed the Whey protein. 

Types of protein powder

The protein source and its purity have an impact on how well your body can use it. The protein powders have different types of protein in varying amounts. 

1. Milk protein isolate

Derived protein product from skim milk powder is the milk protein isolate. It is different from other milk-based protein powders. Milk protein isolate is extracted by microfiltration, ultrafiltration and diafiltration. The lactose sugar present in the milk is removed and at least 90% of the powder is protein. 

The protein isolate contains both casein and whey protein in the ratio of 80% to 20%. Milk protein isolate is a good source of protein as it contains all the essential amino acids and is also a good source of branched-chain amino acids. They are good for muscle growth and recovery. Milk protein isolate has many benefits slowing down digestion, you can build your muscle mass, it may also help you lose weight, and improve bone, and immune system. 

2. Whey

In the cheese-making process, the curd is separated from the milk and a watery portion is also separated from the milk. This watery portion of the milk is called whey. As whey protein contains all the 9 essential amino acids, it is called a complete protein and is also low in lactose. The protein powder can be taken before and after a workout. 

They are also rich in branched-chain amino acids like leucine (growth-promoting amino acids), and cysteine (encourages glutathione levels). 

There are three different whey proteins available in the market: 

• Concentrate 

The protein is about 70%-80% and it also contains some lactose and fat. The flavour of the whey concentrate is good. 

• Isolate

The protein is 90% or higher, and the lactose and fat are less. It also does not have a lot of beneficial nutrients that are found in whey protein concentrate. 

• Hydrolysate 

It is a pre-digested protein, it gets absorbed faster in the body compared to other proteins. But it does spike the sugar levels higher compared to isolate. 

Among the three, whey protein concentrate is the best option. It is cheap, contains almost all the nutrients, and tastes good. 

The benefits of consuming whey protein:

• It increases the production of anabolic hormones. This hormone stimulates muscle growth. 
• One of the amino acids that promotes muscle protein synthesis is leucine. 
• The absorption rate is faster with whey protein. 
• It also improves satiety and helps you lose weight 
• Cysteine, amino acids increase the level of glutathione antioxidants. 
  
  

Whey protein does not cause any adverse effects on health but when consumed in high doses it can cause stomach pain, cramps, reduced appetite, nausea, headache, acne and fatigue. 

3. Casein 

A protein found in the milk is casein, which gives the white colour to milk. The milk consists of 80% of casein and 20% of whey protein. It contains all the necessary amino acids such as histidine, methionine and phenylalanine, which help in building the muscle. It is easy to digest and improves satiety.

Bioactive peptides present in casein help improve the immune system, and digestive system, lower blood pressure and reduce blood clot formation. Casein helps in binding to minerals like calcium and phosphorus and transport it to the stomach. 

The benefits of having casein protein powder are it helps in muscle growth, improves satiety and reduces hunger and they are high in essential nutrients which improves many body functions. 

Casein protein powders also come with disadvantages: they can cause an allergic reaction in individuals who cannot digest cow milk, and one of the three important amino acids leucine is present in lesser amounts when compared to Whey protein.
 

4. Egg

The protein is mainly from egg white. The high-quality protein powder has many benefits like lactose-free, contains all the essential amino acids, they are naturally rich in vitamins and minerals like riboflavin, B12, D, selenium, iodine, phosphorus and Zinc. 

Calories from egg white give 17 kcal. The protein content is 3.6 g, and the protein powder is fat-free and also has minimal carbohydrates. It is easily digestible and also suitable for individuals with lactose intolerance. 

The benefits of egg protein powder are improved protein synthesis, increased muscle growth and improved recovery. It is a complete protein, helps in weight loss, is also dairy-free and can be used as an alternative to whey protein, and it contains all the essential amino acids. 

5. Soy

It is a plant-based protein, it is made from soybeans. Soy contains 90% protein, it is cheaper than other protein powders. Soy is a complete protein and has all the amino acids. Soy protein isolate is easy to digest. 

The benefits of using soy protein powders are lowering cholesterol levels, and improving heart health, since soy is high in fibre it improves the gastrointestinal system. Soy protein is high in vitamins and minerals like vitamin B, zinc, iron, calcium and vitamin D. It also has many antioxidant properties. Isoflavones present in soy help prevent the depletion of bone minerals after menopause. 

6. Brown rice 

It is an inexpensive crop and a staple food for many in India. The rice is milled and made into flour and protein powders. It also contains many phytochemicals. It gained popularity recently and can be used by people who have allergies to milk protein or egg protein. 

Since brown rice does not provide all the essential amino acids, it is often mixed with other ingredients like quinoa and chia to provide a complete protein source. Having brown rice protein powder helps in losing weight, its glycemic index is low compared to white rice the blood sugar levels are maintained, as it is rich in antioxidants helps improve liver function, and helps regulate cholesterol levels, sprouted brown rice is both gluten and dairy-free so it can be substituted as allergy friendly products and it is also easily digested.

7. Pea protein 

It is a plant-based protein, extracted from yellow split peas (legumes). It is lactose-free and gluten-free and it is free from most of the common allergens. They have good texture, and good taste and can be mixed easily with other foods. Pea protein is low in carbohydrates, fat, fibre, and sugars, it also contains good iron, arginine and branched-chain amino acids. Though pea protein contains all the essential amino acids, it contains very small amounts especially methionine so it cannot be called a complete protein. Most of the pea protein powders contain 20 g of protein, and the amino acid profile varies for different products. 

Consuming pea protein helps in muscle thickness, helps in repairing the muscle, it makes one feel full for a longer time, as it is a plant-based protein it can reduce the risk of developing heart diseases, and helps in reducing cholesterol levels and high blood pressure. 

The disadvantage of consuming pea protein powder can be due to its high sodium content. Whole pea protein can cause bloating or gassiness in some individuals. 

8. Hemp 

It is extracted from the hemp seeds. It is a high-quality vegan protein, containing all the essential amino acids, it is a complete protein. It has a nutty flavour. A study found the hemp protein amino acid profile is similar to the egg protein and soy. Cold-pressed hemp protein powder is the highest-quality protein. 

About 30 grams of hemp protein powder provides 120 kcals and 15 g of protein. Hemp protein powder is easy to digest as it contains proteins edestin and albumin which can easily break down. The fibre content of hemp seeds varies depending on the processing method. It does contain a good quantity of fibre which helps in satiety and also improves gut health. 

Hemp powder contains high omega 6 and omega 3 fatty acids. This helps reduce the risk of developing any heart disease. It is also high in antioxidants, minerals, magnesium and iron. 

The disadvantage of consuming hemp protein powders in some can cause bloating, gas or diarrhoea due to their high fibre content. Some studies show that hemp may be unsafe for pregnant ladies, breastfeeding and people who are anaemic. Hemp seeds contain high levels of psychoactive compound tetrahydrocannabinol (THC) which can affect the drug test as it is in the same plant family as marijuana. 

9. Quinoa 

Quinoa is one of the three pseudocereals. There are three types of quinoa such as red, black and white. Quinoa is a good source of folate, magnesium, zinc and iron. It contains anti-inflammatory properties, high in fibre and is gluten-free. 

Quinoa provides 8 g of protein and it is called the nearly complete protein as it contains all the essential amino acids but contains low levels of leucine and lysine. Soaking or sprouting the quinoa can reduce antinutrient content and increase the bioavailability of minerals. They are beneficial for cardiometabolic health. 

One disadvantage of consuming quinoa is that it is high in oxalate and can cause kidney stones. 

How to choose the right protein for you?

Before choosing the right protein, you must make sure the protein is of high quality. The overall quality of the product determines the quality of all the ingredients. Protein powders are not single-ingredient products; many ingredients are added like stabilisers, flavours, added sugars, and any chemical compounds that can be contaminated directly or indirectly. 

To choose the right protein powder, you must: Identify your goals. Goals can be building muscle, losing weight, and general health concerns.

• Choose the type of protein you would prefer according to your preferences and needs. 
  
  
• There are many allergy-free protein powders available in the market. You can choose one from them if you are allergic to milk, egg, soy and lactose.
  
  

• Look out for the ingredients like added sugars and additives. Artificial sweeteners or sugar alcohols can cause discomfort to the digestive system. Additives can be vitamins and minerals, reading the label will help you make informed choices. 

Right protein for the exercise regime

You must first map out your exercise routine and goals before choosing the protein powder. 

• A protein powder rich in branched-chain amino acids like leucine promotes muscle growth. This helps in strength training and muscle building. 
  
  
• A mixture of protein and carbohydrates helps replenish glycogen stores post-workout. It can be used after doing activities like running, cycling, or swimming. It helps muscle repair recovery. 
  
  
• To maintain overall health and fitness you can choose powder that is balanced in protein and low in carbohydrates.
   

• Whey protein is ideal for post-workout recovery. It is high in amino acids and helps in muscle repair and growth. 
  
  
• Casein protein is best to take before bed as it digests slowly. The steady release of amino acids helps in recovery and muscle preservation. 
  
  
• Choosing a plant-based protein can be a substitute for allergy-causing products and also aid in muscle building and recovery. 
  
  
• Consuming a fast-digesting protein during pre-workout provides amino acids for muscle protection and energy during workouts. 

Potential adverse effects

• Consuming excessive protein powders can cause dehydration, nausea, diarrhoea, and fatigue. 
  
  
• High protein can increase the risk of kidney conditions. 
  
  
• Some protein powders can have some heavy metals contamination like lead and cadmium. 
  
  
• Many protein powders contain artificial sweeteners, which can increase the risk of cancer. 
  
  
• The protein powders can be contaminated with many endocrine disruptors like BPA or any other plastics which leads to the development of many chronic conditions. They can also cause hormonal imbalances. 

Protein bars

Another convenient protein product is protein bars. They are packed snacks which provide a concentrated source of protein. Many other ingredients like nuts, seeds, dried fruit and protein powder. They are very convenient to eat on the go, it help increase your protein intake. Many protein bars contain carbohydrates so the energy can be sustained. 

Though protein bars are pre-packed and have restricted serving sizes, they too have some adverse effects:

• It contains added sugars. 
  
  
• Some protein bars contain artificial sweeteners, flavours and preservatives which can increase the risk of potential side effects. 
  
  
• They may lack certain vitamins and minerals that are found in other whole foods. 
  
  
• Some protein bars can be high in calories and may not be suitable for those on a weight loss journey. 

To avoid any adverse effects of protein powder, it is recommended to get a prescribed protein powder from your Doctor or a trained professional. Consuming protein powder in the right quantity will be beneficial and will not add to any adverse effects.

Choose the right protein for your needs and requirements. Reading the label to know your ingredients is a must, look out for added sugars, and saturated fat. Prioritise whole ingredients rather than artificial sweeteners and flavours. Do as many taste tests as possible to find what you like.


Kripa N,
Senior Clinical Dietitian, Simplyweight