Protein powder is one of the most popular supplements to take regularly to promote a healthy body and muscle development, but there are so many variations on the market it can be difficult to determine which ones will provide the best results and most benefits. From sugar content to the number of added ingredients, there are many factors to evaluate when first choosing a protein powder. To make the process easier, we spoke with registered dietitian Trista Best who outlined the most typically nutritious protein powder to opt for, and what you should keep an eye on when making your choice.
Vegan Protein
Whey protein is one of the most popular variations on the market, and while it has been proven to be a great option for many it does include lactose and therefore can cause bloating, inflammation and other unsavory digestive issues for those with sensitive stomachs. Therefore, vegan protein is the best alternative to use within your shakes when working to achieve healthy weight loss while fueling your muscle growth. “Plant based protein powders may be the answer to your weight loss efforts. Not all protein powders are created equal, some are lacking adequate amounts of protein while others are calorie dense,” notes Best.
The first thing to look at when choosing a vegan protein is the ingredients label to ensure the product contains the twenty essential amino acids that help to build up the protein in your body. “For those using a vegan meal replacement shake, it is important to select a shake that is made with all twenty amino acids. Any vegan protein powder or meal replacement that does not have an amino acid panel should be avoided because it likely does not contain all twenty,” warns Best. Making sure your shake contains all the amino acids is also necessary for healthy muscle growth and weight loss, so while it may seem like an added step, it can make all the difference when leaning on protein powder to support your body.
While vegan protein may be best for those who suffer from a sensitive stomach, studies have shown that both plant-based and whey protein can be equally beneficial for muscle growth and weight loss provided they are offering the same amounts of protein. Sugar content is another important factor to keep an eye on, and many brands overload their protein with artificial sweetener to enhance the taste. However, this will ultimately cause more harm than good to your body, so making sure the protein content is higher than sugar will make a world of difference.
It’s always ideal to try getting enough protein from your diet alone but if that’s not quite possible, opting for a vegan protein powder will make for a healthy addition to your diet that won’t agitate your stomach and can help boost your metabolism and enhance your muscle strength. Both whey protein and plant-based protein can be great for you depending on their sugar content, so staying cognizant of how lactose affects your stomach may make you more inclined towards trying a vegan protein powder that won’t cause GI issues while still offering all the other benefits of a protein shake.
