Protein Powders (June 2012)
Clients are always bringing their containers of protein powders into my office. They come in various varieties such as whey (dairy based), soy, eggs (usually from the whites), rice and then from peas or hemp. Before recommending a protein powder it is first important to assess if the individual actually needs one and next I always like to suggest that the individual chews their food instead of drinks it since we tend to get satiated sooner and satisfied longer when we are chewing instead of drinking our nutrition. I am going to discuss the various types of protein powders.
Dairy Based
Casein and whey protein are both derived from milk. Whey protein in the most common protein powder sold since it is easily absorbed and does help to build and maintain muscles. It is found in a concentrate or an isolate form. Whey protein isolates are readily available because it is less expensive and does contain 30%-85% protein. The whey protein isolates contain a minimum of 90% protein and provide 24 gm per ounce. The isolate form is more easily absorbed but is typically more expensive.
Casein is a milk protein isolate known as caseinate that provides 22 gm of protein per ounces and takes longer to digest than whey. A 2011 study in the American Journal of Clinical Nutrition found casein supplementation didn’t stimulate post workout muscle development as effectively as whey. Also, a 2007 study in Amino Acids found the combination of both casein and whey to be more effective in improving body composition and muscle strength.
Since Casein and whey are derived from milk they are not recommended for the individual who is lactose intolerant or who have milk allergies.
Soy Based
This protein powder is appropriate for the individual who is lactose intolerant, vegetarian, vegan or wants to limit their dairy intake. It is composed of soy flour. It is available as an isolate or a concentrate, although the isolate form is purer and more expensive and provides 15 gm protein per ounces. Studies have shown that soy protein helps to lower LDL cholesterol. Clients may express their concerns by consuming soy due to the estrogen like hormones that they contain, but studies have determines up to 60 gm of soy per day is safe.
Additional Varieties
Many of my clients are not familiar with other varieties of protein power. This is why I thought this next section was important. Of course there is the obvious of egg white protein powder which is free of saturated fat and cholesterol and is easily absorbed. It does contain 21 gm of protein per ounce. Next is rice protein which is derived from brown rice and contain 18 gm of protein per ounce. Pea protein contains 20 gm per ounce, while hemp protein provides 12 gm protein per ounce. Rice, pea, and hemp (these are all plant based powders) have essential amino acids added) and are effective for those with food allergies, limited diets and who are vegan/vegetarian. I will also mention that the above protein powders (pea, hemp) do have a harsh smell and the taste is acquired too. I would recommend adding fruit to your smoothie and a vanilla flavored beverage (almond, rice, and soymilk) to make it more tolerable if this is the one you select.
How much protein do we actually need?
The Recommended Dietary Allowance for protein is 0.8gm/kg of body weight. On average this amounts to 56 gm/day for men and 46 gm/day for women aged 19 and older. Most individuals can obtain this amount of protein from their diet alone and usually do not need to supplement with a protein powder. Typically protein powders/supplements aren’t needed for people who exercise a few times per week for an hour or less.
It is important to note that consuming too much protein can lead to dehydration and is contraindicated in those with renal issues. Side effects of large doses include: nausea, thirst, cramps, headache, bloating and upset stomach.
