Fueling Your Performance: Protein Powder Picks from a Sport's Dietitian
What to look for:
Quality of ingredients
Avoid products that are loaded with artificial sweeteners to help prevent a tummy ache!
Third-party testing
Price you are willing to pay
Why is whey #1?
Has the highest concentration of amino acids necessary for muscle protein synthesis, including leucine
Rapidly digested and absorbed (much faster than casein!) which is ideal for muscle protein synthesis post-exercise
But does contain significant lactose
"Does the form of whey matter?"
Whey protein concentrates contain ~35-80% protein
Whey protein isolates are up to 92% protein
"I keep seeing milk protein isolate and I am confused. Is that the same as whey protein isolate?" Trust me, the various milk proteins make me dizzy, too!
Milk protein Isolate:
Contains at least 90% of protein
Is different from whey protein isolate in that it is produced from skim milk
Contains a blend of both whey and casein
May be a good option for individuals with lactose intolerance due to the lower whey content
Because it contains casein, the slowest digesting milk protein, it may be a good option for a bedtime snack
Does everyone need protein powder?
NO! But:
It is convenient when lacking time or resources to prepare food
Can help you stay consistent in meeting your protein needs throughout the day
May be more palatable if not hungry or nauseous (ie. upon waking up in the morning or after a tough workout)
A PROTEIN CONTAINING BEVERAGE DOES NOT TAKE THE PLACE OF A MEAL!
What is third-party testing and why does it matter?
Many nutritional/dietary supplements are contaminated with banned substances
Nutritional/dietary supplements, including vitamins and minerals, are not well-regulated and may cause a positive drug test.
NSF Certified for Sport and Informed Sport are reputable third-party testing organizations that ensure their products do not contain up to 280 substances banned by major athletic organizations
Some of my recommendations:
Vital Proteins Milk Protein Isolate
References:
O’Kennedy, B. T. (2009). 19—Dairy ingredients in non-dairy food systems. In M. Corredig (Ed.), Dairy-Derived Ingredients (pp. 482–506). Woodhead Publishing. https://doi.org/10.1533/9781845697198.3.482
Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9(1), 54. https://doi.org/10.1186/1550-2783-9-54
Burke, L., Deakin, V., & Minehan, M. (2021). Clinical Sports Nutrition (6th ed.). McGraw-Hill Education Australia. https://bookshelf.vitalsource.com/books/9781743767917
Sports Nutrition: A Handbook for Professionals, Sixth Edition
Need a sports dietitian? Reach out to me today: kaitlyn@kaitlynpscodnardn.com.
