Protein Powder- Your Essential Guide
Protein is for everyone, but what about protein powder? In this blog post we’ll go over what protein is and how to calculate your personal protein needs. Then, when you know how much you need, you can see how much protein is found in different foods and see whether or not you can benefit from a protein powder and how to choose from the vast array of protein powders available on the market. Keep in mind, protein powder is a supplement, not a food. Ideally, you are achieving your protein needs through whole foods- but sometimes a supplement is needed to reach your goals!
Ok first- What is protein?
Protein is an essential nutrient that everyone needs every day. Protein, along with carbohydrates and fats, is considered to be a macronutrient. Macro means big- and these nutrients are measured in grams or ounces due to our body’s larger needs for these foods. You need more of these every day than the micronutrients like vitamins and minerals, which are measured in milligrams or micrograms. These three macronutrients, protein, fat, and carbohydrates, contribute to our daily need for energy.
The protein compound itself is made from several building blocks called amino acids. There are over 20 different amino acids, 9 of which are considered to be essential and must be consumed daily. That’s because you don’t store excess protein and amino acids in your body, so you need a constant supply of them. Protein sources that contain all nine essential amino acids are called complete proteins, and those that may be low in one or two are called incomplete proteins.
Protein is so important for good health. Your body naturally contains over 10,000 different proteins. Protein is critical for all parts of your body including your muscles, bones, skin, hair, enzymes, blood, hormones, etc. Protein helps with so many functions including promoting bone and muscle mass and strength, healing burns and wounds, and having a strong immune system. Some studies show that consuming enough protein each day can help you stay fuller longer, and may help with managing weight. Protein is an essential nutrient that everyone needs every day. Protein, along with carbohydrates and fats, is considered to be a macronutrient. Macro means big- and these nutrients are measured in grams or ounces due to our body’s larger needs for these foods. You need more of these every day than the micronutrients like vitamins and minerals, which are measured in milligrams or micrograms. These three macronutrients, protein, fat, and carbohydrates, contribute to our daily need for energy.
The protein compound itself is made from several building blocks called amino acids. There are over 20 different amino acids, 9 of which are considered to be essential and must be consumed daily. That’s because you don’t store excess protein and amino acids in your body, so you need a constant supply of them. Protein sources that contain all nine essential amino acids are called complete proteins, and those that may be low in one or two are called incomplete proteins.
Protein is so important for good health. Your body naturally contains over 10,000 different proteins. Protein is critical for all parts of your body including your muscles, bones, skin, hair, enzymes, blood, hormones, etc. Protein helps with so many functions including promoting bone and muscle mass and strength, healing burns and wounds, and having a strong immune system. Some studies show that consuming enough protein each day can help you stay fuller longer, and may help with managing weight.
How much protein do you need each day?
An average person needs, at minimum, 0.8 grams of protein for every kg of body weight. This means that if you weigh 70 kg (154 lb), you need 56 grams of protein every day. If you weigh 90 kg (198 lb), then you need 72 grams of protein every day.
These are the minimum requirements, most people need more. If you are an athlete or are very physically active, you need more nutrients for energy—including more protein for recovery. Research shows that eating high-quality protein within two hours after exercise can enhance muscle repair and growth. Athletes should aim for 1.2-2.0 grams of protein per kilogram of body weight every day. For the average person, I recommend somewhere between 1.2-1.8 grams of protein per kilogram of body weight.
Fun Fact: According to the Office of Dietary Supplements, high-protein diets (e.g., those that have two to three times the recommended daily allowance of protein) appear to be safe. Recent research shows that high-protein diets don’t increase the risk of kidney stones, kidney function, dehydration, nor do they negatively impact bone health. In fact high protein diets have been noted to help with weight management, muscle maintenance while in a caloric deficit, and increased feeling of satiety.
How much protein is in foods?
When thinking of protein-rich foods, you may think of meat, eggs, seafood, and dairy. These are some of the foods that contain the highest amounts of protein. But did you know that protein is also found in many plant foods including legumes, nuts, seeds, and grains—and there is even some protein in vegetables and fruit?
Here is a list of the amount of protein per serving in a few higher-protein foods:
33 g protein in 4 oz of sirloin steak
30 g protein in 4 oz of grilled sockeye salmon
28 g protein in 4 oz skinless chicken thigh
18 g protein in 1 cup of cooked lentils
8 g protein in 8 oz milk
Animal sources of protein are considered to be complete proteins because they contain all 9 essential amino acids. Some plant-based proteins are also considered to be complete, like soy, quinoa, and chia seeds. However, in order to get complete protein from other plant sources that may lack one or more amino acids, simply mix up your diet by eating a variety of plant foods every day to get enough of all of your essential amino acids.
This is a chart that shows how many grams of protein are found in 100 calories of different foods. This can be helpful to show that while some foods contain protein, they aren't necessarily "good" sources of protein. A rule of thumb I use is that a food is "high" in protein if it contains 10 grams or more of protein per 100 calories. Based on that rule, would you consider peanut butter a good source of protein? Check out the chart!
Choosing the right protein powder for you
Protein powders are convenient sources of protein and often have added vitamins, minerals, sweeteners, and other ingredients. Different protein powders may contain protein from several different sources, and the amount of protein per scoop can vary between products. [In the U.S., nutritional supplements—including protein powders—are not regulated.] Some protein powders have been found to contain contaminants like heavy metals. These are the reasons why it’s important to read the nutrition labels and get a recommendation for a high-quality product from a healthcare professional that you trust before you change your supplementation regimen.
Here is a brief overview of some of the most common types of protein powders.
Whey or casein protein powder
Whey and casein are made from milk and should be avoided if you are allergic, sensitive to, or otherwise avoiding dairy. These animal-based proteins contain all of the essential amino acids your body needs. The difference between them is that whey is water-soluble and is absorbed more quickly than casein. Whey protein is where I typically like to start when using a protein powder.
Here are some of the brands I recommend:
Collagen protein powder
Collagen is the most common protein naturally found in your body. It’s essential for the structure of your bones, skin, muscles, tendons, and cartilage. Collagen supplements, including protein powders, are animal-based. These proteins are not complete- meaning they don’t contain all 9 essential amnio acids. This can be a nice “boost” of protein, but shouldn’t be your sole source of protein. This type of supplement dissolves well in hot liquids and has been said (anecdotally) to help with skin, hair, and nails (although not clinically proven!) Some people like to put it in their coffee in the morning to start their day off with a protein boost- this can be great if you workout early in the morning.
My favorite brand:
Plant-Based protein powder
Plant based protein powders are very popular, as they are a way to get in more plant proteins without having to eat a lot of plants like beans, lentils, soy, brown rice, and more. One thing to keep in mind with plant protein powders is that they are typically more difficult to digest and less biologically available than animal based proteins. That being said, for lots of people they work really well! I prefer a protein powder that is a blend of multiple different types of proteins from different plant sources.
My recommended Plant-based protein powders:
Be Well by Kelly Plant Protein
Pea protein powder
Pea protein powders can be used by those who avoid dairy and soy. Pea protein is rich in eight of the nine essential amino acids, so it has low amounts of just one amino acid (methionine). Pea protein can be mixed with rice or animal-based proteins to provide a complete protein.
I prefer Nuzest for Pea Protein Powder- it tastes great too!
Beef Isolate Protein Powder
Beef isolate protein powder is an excellent option for those seeking a high-quality, complete protein source. It’s packed with essential amino acids that support muscle recovery, tissue repair, and overall strength. Unlike traditional beef, beef isolate is lower in fat and cholesterol, making it a leaner option for those focused on maintaining or building muscle without the extra calories. Additionally, it’s a great alternative for people with dairy sensitivities or who prefer non-dairy protein sources.
The beef isolate protein powders I recommend are
Bottom line…
Protein is a key part of every nutritious, health-promoting diet. Meeting your personal protein needs is essential to good health. Protein is found in many foods—not only animal-based foods—and many people can meet their protein needs without supplementing.
If you are curious about exploring your protein needs, and how to reach them- with or without supplements- you may need a professional assessment! Reach out to book a session with me if you have questions about your protein needs!