Today, it feels like you can barely walk into a grocery store, or even a coffee shop, without seeing the word “protein” around every corner. While having so many options is great for people trying to incorporate more protein into their diets, it can also be confusing. Not all protein supplements are created equal, and it can be hard to tell what’s a valid claim and what’s just fluff. In this blog, I’ve outlined some tips on finding the right protein supplement for you.
The first thing you want to know about a protein supplement is where the protein comes from. Whey protein isolate is a rapidly digestible protein that typically contains a small amount of lactose, while whey concentrate contains more lactose and is unsuitable for patients with lactose intolerance. Milk protein isolate, also known as casein, is a complete protein that digests more slowly than whey.
For some, protein with any amount of milk or lactose won’t work. Soy protein isolate is a complete plant-based option, while pea, rice or other plant protein can help those with dairy-free diets but aren’t always complete proteins. Collagen peptides can be a tempting alternative, but they are not a complete protein and should not be used as a primary protein source. If a supplement has a nonspecific “protein blend,” read the ingredient list to identify the actual sources and note that ingredients are listed by weight.
The amount of protein listed on the front of the container can be deceiving. Supplements typically contain about 20-30 grams of protein per serving, but sometimes the number on the front of the container is actually for multiple servings or a large enough serving not to be tolerable. Compare the amount of protein per serving with the amount of calories per serving. A 1:10 ratio of protein to calories is a good starting point. If the calories are too much more than that, you may not see the results you’re hoping for.
Added sugar and sodium hide well in processed foods and supplements. Compare nutrition labels of different products before choosing one. Carbohydrates are inevitable in these products, but too many starches and sugars can negate some of the protein benefits. High amounts of fat can make products more calorie-dense than they need to be and lead to gastrointestinal discomfort. Alternative sweeteners can do the same in high amounts. Check the amount of fiber and vitamins as well. While these are both good for you in the right amounts, more isn’t always better.
Compare the Most Common Formats
At the end of the day, the best protein supplement format is the one that you will commit to taking regularly. It’s a matter of personal preference. However, there are things to be cautious of for each style of protein supplement:
Finding the right protein supplement can feel daunting, especially with so many options out there. As a weight loss doctor, I often have patients ask for advice on the best supplements. If you still feel overwhelmed by the task, you can click here to find some of my recommendations for protein supplements and other weight loss-related items.
