The 411 on Protein Powders

1. Match your protein to your goal
Protein powders vary, so determining why you want to use one is an important first step. Are you looking to gain muscle? Do you want to "get lean"? Is this for recovery from a workout? Do you need to supplement your diet because you are lacking in food sources of protein?

If it's for muscle gain and recovery, choose a higher calorie powder that includes a carbohydrate source. If you're looking to lose or manage weight, a complete protein with fewer calories is better. Whey is are ideal for muscle gain and getting lean, as well as for great for recovery. Whey is quickly and easily digested - for those who ARE NOT lactose intolerant! For overall health, even if you're not lactose intolerant, try alternating between a dairy-based and a plant-based protein powder option.

2. Make sure it's complete
The basis for evaluating protein is: how good is the amino acid score? Does it have all amino acids and are they in significant amounts? A complete protein contains all essential amino acids, which you can get from a single source or by combining multiple. If you're okay with dairy, whey will fulfill this. I do not recommend casein, ever. Casein has been shown to promote the growth of cancer cells in some animal studies, and is at the very least, not easy to digest.

For vegetarians, soy and hemp are often considered complete, but choose a blend, which may include pea, brown rice, and hemp. Even better, choose a brand, like Garden of Life, that includes a blend of sprouted protein sources. When you sprout it, the amino acid profile improves and it's more digestible. Also, if using soy, be sure it is non-GMO as more than 90% of the soy grown in this country is genetically modified and pesticide-soaked. Non-organic soy also tends to be heavily processed, which your body won't like; super-processed soy is not really digestible.

3. Evaluate the ingredient quality
Like most manufactured foods, protein powders are not created equal. Organic can be the way to go. Since whey comes from milk, the same concerns that apply to non-organic dairy apply, like pesticide residue, added hormones, and the cow's GMO-corn diet.  Source Organic Whey is from grass-fed cows.

4. Watch for additives and fillers
You don't want high fructose corn syrup in your bread or parabens in your body lotion, so don't settle for less-than-pure powders! Go for protein powder brands that list as few ingredients as possible and don't add a ton of sugar or bad-for-you sugar substitutes like sucralose and aspartame.

Companies also tend to add lots of extra "boosters" for body-building types, many of which you probably don't need. For example, if you're hoping to get lean, you may not want creatine, taurine, and added glycine.

5. Consider your dietary restrictions
Avoiding whey and casein if you're a vegetarian or vegan is obvious, but there are a few other things to consider. If you're lactose intolerant but are partial to whey, choose a powder made with whey protein isolate rather than whey protein concentrate. The isolate version is further refined and usually does not have enough lactose left to affect those with issues.  Start with a sample size, and then pay attention to your body's reaction.

~Thanks to Well + Good