Ask the RD | May
Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
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Protein powders can certainly be helpful depending on your specific needs, though they are not as nutritionally well-rounded as some of their whole food alternatives. Therefore, I like to think of protein powders as a helpful addition to an already well-balanced and thoughtful eating plan.
Considerations when choosing a protein powder:
Nutrition goals. Find a protein powder that works best for you and your unique health needs and nutrition goals. Whether it’s to aid in healing or recovery, build muscle, support weight loss, improve athletic performance, or to simply to help meet your daily protein needs.
Protein content/quality. Look for protein powders that contain at least 20 grams of protein per serving, are nutritionally complete (contain all 9 essential amino acids), and have high bioavailability* (meaning your body can easily absorb and utilize them). Consider choosing protein isolate options for a purer protein source. Choose quality products from reputable brands that utilize 3rd party testing for purity and quality such as the National Sanitation Foundation (NSF).
Ingredients. Look for protein powders with short ingredient lists that contain minimal to no additives or fillers (i.e., preservatives, artificial colors, artificial flavors, added colors, thickeners, etc.). Consider the options of unsweetened, natural sweeteners, and artificial sweeteners, depending on your personal preference, weight goals, and health conditions such as diabetes. Keep in mind that choosing powders over pre-made drinks allows you the best control over the ingredients.
Flavor: Pick a protein powder that you will enjoy drinking or eating. Also, consider how you will want to use it. I like unflavored options if you plan on adding it to more savory dishes like soups, stews, or casseroles. Flavored options might be nice for smoothies, hot cereals, or simply to mix with water or milk of your choosing. And with so many flavor options, from vanilla and chocolate to mocha and matcha, the sky is really the limit!
Texture/mixability: Mouthfeel is another important consideration. Before investing in a large container of protein powder, try mixing a sample size with water or milk to ensure that the texture meets your preferences.
Dietary preferences/restrictions: Animal-based options such as whey or casein work great for some folks; however, you may want to choose a plant-based option such as soy, pea, rice, or hemp if you are vegan. Be sure to consider any food allergies or sensitivities such as lactose intolerance as well.
Cost: Most quality protein powders are quite expensive; consider the investment to ensure you need and will use the product. Pre-made protein drinks sold at retail locations are often even more costly than the protein powders themselves so save yourself some money by making your own protein shakes or smoothies at home. Consider investing in a good blender, travel mugs, and/or shaker bottles so you can easily take your protein shakes on the go.
If protein powders are still not fitting into your food budget, consider other whole food-based protein options such as dried milk powder, eggs or egg whites, Greek yogurt, cottage cheese, canned tuna, chicken, ground turkey, tofu, hemp hearts, beans, lentils, or quinoa.
Depending on your needs, there are a number of great protein powder choices available. Some of the more popular options include:
Whey: Milk-derived whey protein powder is my first choice for day-to-day use as it is nutritionally complete, well utilized by the body, and easily digestible. Whey is high in branched chain amino acids (BCAAs) making it an ideal choice for muscle building and repair.
Casein: Milk-derived, nutritionally complete, and well utilized by the body. This may help prevent muscle breakdown during periods of fasting as it is more slowly digested as compared to whey protein.
Soy: Plant-based and nutritionally complete. It has a slower absorption, is lower in BCAAs compared to whey, and may be a bit harder to digest for some. Soy protein might reduce cholesterol levels and ease menopausal symptoms for some women.
Pea: Plant-based, nutritionally complete, low allergen (soy, dairy, and gluten free), neutral flavor, and easily digestible. This option contains the highest protein value of the plant-based options but still lower in protein and bioavailability as compared to whey. Though lower in cost, it may also require more of the product to achieve the same protein count when compared to animal derived protein powders. Pea protein may also contain more sodium per serving as compared to other options.
Brown Rice: Plant-based, not nutritionally complete, low allergen (soy, dairy, and gluten free). When compared to pea protein, it has similar protein content but may offer more fiber and antioxidants.
Hemp: Plant-based, nutritionally complete, good source of fiber, omega-3 fatty acids, and beneficial antioxidants. This is lower in protein content when compared to the popular plant-based pea protein.
Special considerations:
Kidney disease: Excessive protein intake can cause strain on the kidneys. People with kidney disease may want to stick to whole food protein sources or choose a protein powder with lower protein content (10-15 grams per serving).
Gastrointestinal issues: People struggling with these issues may want to avoid artificial sweeteners, milk-derived powders, or gluten containing options.
Diabetes: Those with diabetes will want to choose lower carb options (5-15 grams carb per serving) that have little to no added sugar or utilize artificial sweeteners instead.
* In general animal-based proteins have a higher bioavailability as compared to plant-based options.
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Fancy electrolyte drinks, packets, and tablets sound appealing and are part of popular trends and a large market of products. I would warn most people to use them with caution.
These products such as Gatorade, Powerade, Liquid IV, Instant Hydration, LMNT and countless others are intended to replace electrolytes during or after times of excessive bodily losses, not for day-to-day hydration. Most people are able to maintain adequate hydration and appropriate electrolyte balance with regular water intake and a balanced diet.
Instances where water and food alone are not adequate, and electrolyte drinks may be appropriate include:
Vigorous exercise sessions lasting 60 minutes or more in duration.
Prolonged heat exposure. Doing outdoor labor, exercising in hot weather, getting a sunburn, or even spiking a fever can put you at risk for dehydration and electrolyte imbalances.
Excessive bodily losses via sweat, urination, diarrhea, or vomiting can all lead to increased electrolyte losses and dehydration.
Medical conditions such as kidney disease, high blood pressure, and heart failure as well as some medications like antibiotics, chemo, diuretics, laxatives, and steroids can also have an impact on your body’s fluid and electrolyte balance.
Now don’t get me wrong, electrolytes and hydration are hugely important in keeping our bodies healthy. We know that electrolytes like sodium, potassium, magnesium, and phosphorus are essential for many of our bodies' processes including muscle function, heart function, brain and nervous system function. However, we likely do not need electrolyte drinks to maintain this critical balance. Not only are these electrolyte drinks not necessary, but they might also be unhealthy and, in some cases, harmful to consume.
Most of these sports drinks, electrolyte powders, and tablets contain high amounts of added sugars and sodium. Again, these would come in handy if you were running a marathon, but otherwise just equate to unneeded calories and excessive amounts of sodium and sugar. When considering a product such as these, pay attention to the total calories, sodium, and added sugars per serving. You will find that many of them pack over 200 calories, a half days' worth of sodium, and a day’s worth of added sugar! My advice is to skip the costly and unnecessary hydration products and instead eat a balanced diet rich in colorful produce and fiber foods to ensure you are maintaining an appropriate fluid and electrolyte balance.
Previous related Ask the RD posts:
Other than water, what are the better beverages for hydration? (June 2024)
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.