49: Protein Powders- The Good, The Bad, & The Ugly

Protein powders are available to buy almost anywhere these days and while there are many health benefits to supplementing with protein, if you’re not careful you can be doing more harm than good. We’ve seen a lot of toxic proteins on the market which is why in this episode we’re sharing the different types of protein as well as what to avoid so you can choose the best protein powder for you.

Biggest Health Benefits of Protein Powder:

Weight management
Muscle growth
Recovery
Healthy source of increased nutrition (especially for nursing moms)

Protein Concentrates: produced by extracting protein from whole food using heat and acid or enzymes. These typically supply 60-80 percent protein, with the remaining composed of fat and carbs

Protein Isolates: An additional filtering process removes more fats and carbs, further concentrating the protein. These powders contain about 90-95 percent protein

Protein Hydrolysates: produced by further heating with acid or enzymes, which breaks the bonds between amino acids. These are absorbed more quickly by your body and muscles

Types of Protein Powder

Collagen

Supports hydrated skin and skin elasticity
Supports wrinkle reduction
Strong hair and nails
Strengthens bones and joints
Reduces inflammation
Helps to improve muscle flexibility

Whey Protein

Derived from milk
Some people have difficulty digesting
Rich in BCAA, particularly leucine which plays a big role in muscle growth and recovery after resistance and endurance exercise
Creation of new muscle
Reduces appetite at least as much as other types of protein

Casein Protein

Forms a gel when it interacts with stomach acid, slowing down stomach empyting and delaying your bloodstream’s absorption of amino acids
Reduces the rate of muscle protein breakdown
More effective at increasing MPS and strength than soy and wheat protein- but less than whey protein

Eggs Protein

Complete protein that contain all 9 essential amino acids that your body can’t make it on its own
Second to whey as the highest source of leucine, the BCAA that plays the largest role in muscle health
Most marketed egg proteins is that they are egg white and not the whole egg

Pea Protein

Made from the yellow split pea, a high-fiber legume that boasts all but one of the essential amino acids
Pea protein is particularly rich in BCAAs which is why it’s used in a lot of plant based protein powders

Hemp Protein

Rich in beneficial omega-3 fatty acids and several essential amino acids
Not considered a complete protein because it has a very low levels of the amino acids lysine and leucine

Brown Rice Protein

Generally considered to whey protein for building muscle
Contains all the essential amino acids but too low in lysine to be a complete protein

Mixed Plant Proteins

Combination of brown rice, pea, hemp alfalfa, chia seed, flax seed, artichoke, quinoa
High fiber content, plant proteins tend to digest slower than animal proteins. Although this may not pose a problem for many people, it can limit the amino acids your body can use immediately after exercise

How to Choose the Best Protein Powder for You

Be aware of any food sensitivities
Choose whey protein and collagen protein that is from grass-fed, non-gmo, and antibiotic free animals
Choose Gluten-Free
Avoid soy as a protein source
Avoid excessive sugar or toxic sweeteners
Avoid heavy metals
Avoid skim milk powders/milk solids
Avoid vegetable oils and toxic fats

To learn more and purchase our Beauty Collagen Complex, go here!

Sources