How to Choose a Protein Supplement

The 4 P's of Picking a Protein Supplement

Should I take a protein supplement? Which one do you recommend? As a PA and Registered Dietitian, I am asked this almost every day.

The protein supplement industry is a multi-billion dollar industry and with that are endless options available on the market and choosing the right supplement can be overwhelming. To help you navigate this complex landscape, I've developed a simple framework:

The 4 P's to Picking a Protein Supplement: Purpose. Profile. Preferences. Purity.

By understanding your patient’s purpose for supplementation, evaluating the supplement’s nutrition profile, prioritizing your patient’s personal preferences, and ensuring purity through appropriate third-party testing, you can help your patient make an informed decision that supports their unique goals.

If you'd like to listen to the audio version, you can do so here.

Before getting into supplements, let’s review protein briefly. For a comprehensive breakdown of the different macronutrients and how to calculate them, go listen to episode to Episode 36: How to Count and Calculate Macros. 

Proteins provide structure and support for your cells, play a role in satiety, are critical to forming your muscles, skin, hair, nails, bones and enzymes. Proteins are made up of 20 amino acids, and while the body can make some of them, nine are considered essential or indispensable, meaning your body can't produce them on its own and must be consumed through food.

Protein needs will vary. The recommended daily allowance (RDA) is 0.8 grams per kilogram of body weight, but new research shows that this might be too low to preserve lean muscle mass. Current research suggests 1.2-2.0 grams protein per kilogram daily. Most experts recommend 1.2-1.6 grams per kilogram for general health and muscle maintenance, increasing to 1.5-2.0 grams for those actively building muscle.

Most people can obtain adequate protein from a balanced diet. Protein from whole foods is superior because those foods also contain beneficial nutrients like vitamins, minerals, fiber, phytochemicals and antioxidants.

Supplements should be used as a supplement to your diet; it is not an essential nutrient. However, protein supplements can be a convenient and effective way to boost your protein intake, especially for patients with specific fitness and health goals or medical conditions.

The 4 P’s for picking a protein supplement.

1. Purpose

What is the reason for wanting a protein supplement in the first place?

• Is your patient an athlete with high protein goals looking to enhance recovery time?
• Are they looking to go on a low carb, high protein diet to lose weight?
• Are they vegetarians or vegans and are struggling to meet their protein goals through diet?
• Are they elderly and you’re trying to maintain their muscle mass?
• Is it a busy parent, needing a meal replacement?
• Do they have a medical condition that requires high protein needs that is difficult to meet from diet alone: things like cancer, dialysis, burns, surgical or pressure wounds?

The right protein supplement depends on a person's goals. For example, an older adult losing weight and muscle might need a supplement that's both high in protein and calories. On the other hand, a middle-aged person aiming to lose weight would likely benefit from a high-protein, low-calorie option.

2. Profile.

Here we’ll consider the protein source, the processing methods and other ingredients the supplement might contain.

Protein Source

Regardless of the type of protein supplement chosen, it should ideally have 20-40 grams of protein per serving or scoop.

Animal-Based:

The most common and well-researched protein source in supplements comes from dairy. Milk protein is a complete protein, which means it contains all nine essential amino acids. There are three main types:

• Whey protein: Known for its high quality and rich amino acid profile, especially branched-chain amino acids (BCAAs) which are important for muscle growth. It digests rapidly, making it a popular post-workout drink. Look for whey protein concentrate, isolate, or hydrolysate on labels.
• Casein protein: Digests slower than whey and is often used before bed. Look for micellar casein or hydrolyzed casein on the label.
• Milk protein blend: usually include both whey and casein. They provide both fast- and slow-digesting protein. On the label you may see milk protein concentrate or milk protein isolate or listed separately or a combination of whey isolate and micellar casein.
• Other animal protein sources include Egg white, Collagen, bone broth, and meat-based – other than egg white, these are not a complete source of protein and we really need more studies to determine their efficacy.

Plant-based:

Not all plant-based proteins are complete proteins, which is why I always encourage a varied diet, but it doesn’t mean they are inferior to animal-based protein supplements.

• Soy: A complete protein that supports strength and lean body mass, like whey. Many people mistakenly fear soy products because of concerns of feminization of males and cancer risk, however years of research has proven that soy has no effect on testosterone in men and is not linked to breast cancer as previously thought. Soy is, however, a common allergen, so take this into consideration with your patient.
• Pea - Easily digestible and hypoallergenic but incomplete. Pea protein is low in methionine, an essential amino acid. Combine it with foods like tofu, brazil nuts, or white beans to get enough methionine.
• Rice - Another hypoallergenic option but also incomplete. Rice protein is low in lysine. Include foods like poultry, fish, pork, soy, nuts, seeds, eggs, beans, or lentils to compensate.
• Hemp – is a great whole-food choice that’s high in fiber and a good source of omega-3 fats. But like rice protein, hemp is low in lysine.
• Blends are common among plant-protein powders to create a more complete amino acid profile. For example, rice and pea protein are frequently combined.

Processing Methods:

Now that we discussed the protein source, let’s talk about the processing methods because you’ll see these on the ingredients list. Protein is extracted from animal or plant-based foods by using high heat and acid or enzymes. You may see the words concentrates, isolates, and hydrolysates. Let’s unpack them one by one:

• Concentrate: Least processed, 35-80% protein. Contains some carbs and fat.
• Isolate: More filtered, 90%+ protein. Less carbs and fat, slightly faster digestion. Often more expensive. Individuals with lactose intolerance might find isolates more tolerable due to reduced lactose content from the additional processing.
• Hydrolysate: Extra processed for faster digestion, but evidence for benefits is limited. Often bitter, requiring added sweeteners. Most expensive option.

Other Ingredients:

Let’s talk about other ingredients a protein supplement may have besides protein.

It’s important to know that Ingredients are listed by weight, with the primary protein source appearing first. This typically includes the protein type (whey, casein, soy, pea) and the processing method (concentrate, isolate, hydrolysate). 

Sweeteners and Additives

• Sweeteners:
• Nutritive: Add calories (e.g., honey, maple syrup, brown rice syrup). Look on the label for no more than 5g sugar per serving.
• Non-nutritive: No calories (e.g., sucralose, aspartame, stevia, monk fruit). Be aware that some manufacturers may claim their products have "no artificial sweetener " but still use stevia or monk fruit extract since the FDA doesn’t regulate this term.
• Sugar alcohols: Non-caloric but may cause digestive upset for individuals sensitive to FODMAPs (e.g., sorbitol, maltitol, erythritol). If you’d like to learn more about the FODMAP diet, click here to read more. 
• Refined sugars: Avoid sucrose and high-fructose corn syrup.

• Additives:
• Thickening agents: Improve texture (e.g., psyllium husk, xanthan gum).
• Emulsifiers: Create creamier texture (e.g., carrageenan, lecithin).
• Vegetable oils: Add richness, avoid hydrogenated oils.

While small amounts of these additives are generally considered safe, individual sensitivities may vary.

3. Preference

While the purpose and profile of a protein supplement are important considerations, personal preference often is the deciding component.

Taste and Texture

The flavor, mixability, and texture of a protein powder can significantly impact your overall experience.

• Flavor: Protein powders come in a variety of flavors, from classic chocolate and vanilla to more adventurous options, like cookies and cream and matcha.
• Mixability: Some powders blend easily, while others may create clumps. Plant-based protein powders often have a grittier or chalkier texture compared to whey. Blending with an electric blender with creamier liquids like plant milk or adding ingredients like yogurt and nut butter can improve taste and consistency.
• Texture: The thickness or thinness of a protein shake is a matter of personal preference. Some people enjoy a thick, creamy consistency, while others prefer a lighter texture.
• Convenience: Consider the product format (powder, ready-to-drink, bar) and ease of preparation. Factor in your patient's lifestyle and preferences.
• Cost: Protein powders vary in price. Encourage patients to compare products and look for sales.
• Allergies and dietary restrictions: Always check labels for allergens like dairy, soy, and gluten. Select options aligning with vegetarian, vegan, or other dietary needs.

Ultimately, the best protein powder is one your patient enjoys and will consistently use.

4. Purity

Unlike medications, nutrition supplements undergo minimal regulatory scrutiny. This means the FDA does not verify the effectiveness, safety, or purity of these products. Because of this, there is a significant risk of contamination with heavy metals, harmful chemicals, or undisclosed substances. The information on a supplement label might not accurately reflect what’s actually in the product.

Athletes are at higher risk due to the presence of potential banned substances, potentially leading to disqualification.

To ensure the safety of a supplement, look for protein powders that are certified by independent organizations such as NSF International's Certified for Sport or Informed Choice.

If a product has been third-party tested, it will clearly say it on the label. These certifications involve rigorous testing to ensure product quality, purity, and the absence of banned substances.

By choosing certified products, you may be paying more, however I think the extra cost is worth it.

So there you have it, the 4 P’s to Picking a Protein Supplement!

By carefully assessing the purpose, profile, preference, and purity of a protein supplement, you can guide your patients towards products that will meet their health goals.