Whey Protein
What is whey protein, why it's beneficial, and how should you use it?
Protein, a macro nutrient that every cell in your body contains, is essential for your health. If you're an athlete, casual gym-goer, or just looking to lose a few pounds, protein can help you build and retain muscle, too. Taking whey protein is an effective and inexpensive way to add more protein to your diet.
In short, whey is the liquid leftovers that come from the cheese-making process. This liquid is dried into a powder, which is mixed with sweeteners while keeping the calories, carbohydrates, and fats to a minimum.
There are three main types of whey protein:
Whey protein concentrate (WPC): This is a concentrated protein that keeps more of the nutrients. Most non-isolate proteins are comprised of WPC.
Whey protein isolate (WPI): This is similar to WPC, but most of the carbohydrates, fat, and fat-soluble vitamins have been removed, so the powder has a higher percentage of protein. Typically, isolate is digested more quickly and, therefore, more agreeable for some. For that reason, most trainers and registered dieticians recommend opting for WPI, though it's often more expensive.
Whey protein hydrolysate (WPH): WPH is considered "pre-digested" since it breaks down peptides the building blocks of proteins to help with quicker absorption.
As for how much protein you need to consume, the recommended dietary allowance (RDA) for protein is about a gram for every 3 pounds of body weight. So, if you weigh 180 pounds, that would equate to 60 grams of protein per day. Experts suggest taking up to twice that can still produce benefits. When it comes to fitness-specific goals, like gaining muscle or losing fat,
"For someone who is trying to gain muscle mass and work out, taking in more protein can help speed up protein synthesis [the process in which your muscle fibers utilize protein to repair itself and grow], "For a person who is strictly trying to lose weight, taking in more protein can help you to retain the muscle that you already have."
a 200-pound man would have to consume 200 grams of protein per day. That's equivalent to 2 pounds of chicken breast. Supplementing with whey protein, he explains, is a convenient way to get more protein without grilling up another piece of bland chicken.
Pea Protein Powder
To learn more about the nutritional value of pea protein powders and what to look for in a powder, read our buying guide. We've also included our top product recommendations, like Naked Nutrition's Pea Protein Powder, which comes in chocolate, vanilla, and plain.
Considerations when choosing pea protein powders
Nutrient profile of pea protein powder
Besides supplying an ample amount of plant-based protein -- typically between 16 and 27 grams per serving -- pea protein powders supply other important nutrients your body requires.
Amino acids are the building blocks of proteins. Pea protein powders contain all nine essential amino acids that your body can't produce on its own. In particular, pea powders contain higher concentrations of the amino acid L-arginine than other types of protein powders. Arginine (along with amino acids leucine, valine, and isoleucine) promotes muscle growth and aids in post-workout recovery.
Iron is an important mineral for both men and women. Women in particular are at higher risk for anemia, and pea protein powders supply between 5 and 7.5 milligrams (mg) of iron per serving. However, iron found in plants like peas is not as readily absorbed as iron in meat, so select a pea protein powder enriched with vitamin C, which boosts iron absorption by up to 67%.
Pea protein powders are formulated to be mixed into liquids like water, juice, or smoothies. Unflavored powders taste mild, but some have a strange aftertaste. Many consumers prefer flavored powders like vanilla or chocolate, which are more palatable. Be aware that some flavored varieties contain added sugars.
Most pea protein powders come with a scoop to measure out the correct serving size, which can range from one to three scoops for a total of 20 to 30 grams of product. To get the full amount of protein listed on the label, you may need more than one scoop. Also consider the serving size when comparing prices of products.
Because pea protein powders are a plant-based product, many people opt for certified organic powders that aren't treated with pesticides or other agrochemicals, which can be detrimental to your health and the environment. Organic pea protein powders are non-GMO as well, which means they haven't been genetically modified or engineered.
Some protein powders add seeds like flax, chia, and quinoa (technically a seed) to the blend for added fiber. On its own, pea protein powder is low in fiber. Other supplemental ingredients you may see are cacao powder and Himalayan sea salt, which give added taste and nutritional benefits.
Although pea protein powder is naturally hypoallergenic and vegan, read the ingredient list and check the label to see if the product was processed in a plant that also processes dairy or eggs. Many powders have certified vegan, kosher, and gluten-free designations, so check the label if you're on any of those diets.
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Pea protein powders we recommend
Our take: A high-protein product that's 100% pure pea powder with zero additives.
What I like: Each serving contains a whopping 27 grams of protein. Allergen- and sweetener-free. Comes in vanilla, chocolate, and unflavored. Bulk sizes available.
What we dislike: Even flavored varieties don't mask bland pea taste.
Our take: An affordable organic blend of pea and quinoa powder that's extra nutritious.
What we like: Quinoa and agave inulin add fiber to help you stay full. Certified organic, non-GMO, vegan, kosher, and gluten-free. Mixes well into baked goods and shakes.
What we dislike: 16 grams of protein per serving is on the lower end of protein content.
Our take: A tasty pea protein powder containing organic natural sweeteners.
What we like: Organic coconut palm sugar and organic stevia add pleasant taste. Totally vegan and free of common allergens.
What i dislike: May not dissolve completely in some liquids.
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