After reading my column in the previous issue, where I introduced the topic of pro- tein, I hope you have a better understandng of protein powders and whether they are necessary for your diet or not. In case you feel you might need that supplement boost, you might now ask yourself, which one is the most appropriate?
Here’s a quick guide to the different proteins:
The first big difference is if your protein is Plant-Based or Animal-Based. Both types are sold based on how it’s purified and manufactured (processing methods), and/or it’s different components (enhanced minerals, vitamins, ingredients, etc).
The most common Animal Protein is Whey Protein, a byproduct of cheese (or yogurt) production that undergoes several processes to maximize its protein production. This liquid is subsequently dried to form a powder. The tricky part is where this milk comes from… It’s impossible to close your eyes and be misinformed about the terrifying reality of the industrialized dairy industry.
So which Whey is the best?
Isolated Protein: This is the most popular, containing 90
Concentrate Protein: This is the cheapest protein powder with only 60 to 70 percent of Whey protein. It undergoes a high heat concentration process and acid extraction. Although ‘more natural’ as it goes through less processing methods, it still concentrates some levels of lactose, fat, cholesterol, etc.
to 95 percent protein, as it goes through a filtration process to eliminate most carbs, fats, and phytochemicals. This process is based on an alcohol wash, water wash, or ionization technique. Some studies defend that this is a safer choice for those who are lactose intolerant as it is 99 percent lactose-free.
As a Plant-Based advocate, but used to dealing with all sorts of clients and their diets, my advice for the ‘best animal-based protein’ would be to invest in a Grass Fed Organic Whey Protein. Powders, as you’ve read, are super processed, so you definitely don’t want to add to your body antibiotics, extra inflammatory nutrients, and chemicals to make your body addicted and destroy your gut health. Otherwise, stick to a Plant-Based protein that does the same job (to some extent even better) and won’t cost you an animal life (win-win).
Hydrolyzed: This is the most expensive and some say ‘efficient’, so if your protein wasn’t ‘clean’ enough, this pro- cess ‘washes it all’. After the Isolate process, it goes through a ‘soaking process’ to increase the rate of dietary amino acid incorporation into the skeletal muscle protein, meaning it can be absorbed faster. This is ideal for athletes who work out twice a day and need a faster absorption for faster recovery.
First and foremost, I want to remind you that protein powder is a supplement. These powders are processed, dried proteins that can be extracted from Dairy (Whey and Casein), Egg, Soy, Hemp, Pea, Rice, and surprisingly Cranberry and Artichoke!
Some protein powders are fortified with vitamins, min-erals, greens, fats, fiber, and thickeners – adding numbers to the carbohydrate and fat content, hence becoming famously labeled as a ‘Meal Replacement’. Now imagine mixing an egg transformed into powder into a glass of water … to taste good, it better have some flavors and ‘natural sugars’ other- wise, no one would buy it and it wouldn’t last long on a shelf at the nutrition shop…(which makes us think, how can carton milk last so long on the shelves?! But let’s save that topic for another time!)
Plant-Based proteins are either Isolate or a mix of ‘superfoods’ that contain a great amount of antioxidants, fiber, and are lower in fat and cholesterol. They are also known to be easier to digest and to reduce overall inflammation and post-training oxidative stress a winner for developing good gut bacteria and reducing swelling.
Some may argue that a Plant-Based protein doesn’t contain the same amino acids (protein properties) as animal sources, which is true. For example, as a general rule, beans and vegetables tend to lack an amino acid (which makes protein) called methionine (which plays a critical role in metabolism). However, if you eat some grains, nuts, and seeds, you don’t have to worry, because you can easily balance all your micronutrients another time of the day! A recent documentary released on Net-flix called The Game Changers, shows how professional athletes (including bodybuilders) benefit from a Plant-Based diet and excel compared to their competitors.
On a side note, there is no evidence that protein powders are any better for us than whole food pro- tein. Real organic food wins, as does a well-balanced post-training meal.
Do I need a protein shake? – Part 1
