Viewer Mail: Protein powder.

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Hey Miz, I know there is a lot of controversy about whether we need to supplement with protein powders or not.  My question isn’t about that as, right now, my life is so hectic/rushed I think they’re a good choice for me.  (Do you agree?)  I am curious what powders you use? Can you give me the basics on some different kinds? I went to buy some and the selection is overwhelming.

Sorry if this is a boring question 🙂

I entirely second that emotion, emailer.

The vast selection of protein powders out there (even in grocery stores & not nutrition specialty stores) can be really overwhelming.

And Im one who kinda-sorta knows what she’s looking for!

Right now I’m using this protein shake & this protein powder.

The former I do because I love the taste (powder + cold decaf instead of water & popped in freezer for a bit = perfection) & the latter because it’s what I currently happen to have in the house.

I mainly use protein powder on the rare occasions I slow down enough in the mornings  to make protein pancakes or, more typically, mixed in my oatmeal for breakfast.

Even though I don’t rely upon it as a main source of protein I still try to mix it up (the type) quite frequently.

I figure just like with workouts (and Im not sure there’s science to back this up with regards to protein powders) my body will “plateau” if I eat the same foodstuffs week in & week out.

One deciding factor for me when I choose  the powder du jour (du week?) is, since I plan to use it with a carbohydrate, I scan labels to find an option containing as few carbs as possible.

All that information? Not really very important.

Ive discovered the powders which agree with my mouth & stomach (some protein powders upset people’s stomachs) and I think we all need to try a variety until we uncover a few which work for us on all (taste, digestability etc.) levels.

Can you give me the basics on different kinds of powders?

I’m glad that you asked this question as Im certain you’re not alone in wanting more information on the myriad choices out there.

Please to consider the below a *start* and feel free to jump in with your fave protein as well:

Brown Rice protein powder: Beats me how they do it, but the rice is ‘treated’ with enzymes to separate the carbs/protein & what results is a powder which is 70% protein.

Ive never tried this before (have you? please chime in!) but it’s good for vegans, people with milk allergies & gluten allergies.

Hemp protein powder: This powder is made from hemp seeds (please to insert joke here about puff, puff, pass or somesuch), has less protein than many powders (50%ish) but provides essential fatty acids & fiber. Good for those on a gluten free diet and vegans. (this is another Ive not tried—have you?)

Pea protein powder (I do enjoy me some pea protein): As with the rice, peas are dried, ground, concentrated & then the carbohydrate is pretty much zapped out of them.   The result is a powder which is 85% protein (pretty cool huh?).

I initially purchased mine out of curiosity & keep using it for variety. It’s good for vegans, people who are allergic to milk, and gluten-free eaters.

Whey protein powder: This is a fairly common choice and a powder which is made from cows milk.  It’s low in fat and carbohydrates, too.  Whey is a naturally complete protein (contains all essential amino acids) & is fairly easy for most people to digest.

Soy protein powder: There is a lot of controversy surrounding the use of soy in powder and other forms.  Ive chosen to NOT use soy protein powder as I do eat it in other places (meat substitute) and, whether the fears are founded or not, I believe in all things in moderation.

Some people firmly believe (and there is science behind this) that a serving or so of soy (25 grams) daily has strong anti-cancer properties.  I’ve used soy protein powder in the past and, when Im eating less soy in other ways, will most likely use the powder again in the future.

Egg protein: I like egg protein powder.  It contains all essential amino acids, is low in fat and carbohydrates, and works well for people who are allergic to cows milk (cant use whey protein).

There you go, emailer.

A shortish answer to a dissertation-worthy question, but the basics just as you asked for.

Have a fave protein powder I failed to mention?

Got any good stories for us about powder likes or dislikes?

Want to chime in on the Great Soy Debate?

Please to hit us all up in the comments.

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Comments

  1. So glad someone asked this question and thanks for such a useful answer.

    As an almost-vegetarian (I am working on it), I do worry about not getting enough protein to help build muscle and a supplement might just help.

    Will find out what is available over here and try a few out to see which I like best.

    Thanks!

  2. Ooh thanks for the breakdown! I typically use whey. I haven’t seen any of those others out there. I didn’t know they made protein powder out of peas, hemp or brown rice. hmmm, who’d a thunk!

    I eat meat, but it’s not my fav thing. Not a big fish eater, either. So the protein powder is a great supplement to my diet!

  3. Miz…thanks so much for this..me? I don’t know squat about supplements (except for a little bit about what they do for your body) because I simply haven’t taken the interest or time YET! Great info!

  4. Add me to the THANK YOU for this info list.
    I may have questions later but for now this was all new to me.

  6. I have been a long enough reader that I know not to trust you when you say something tastes good LOL.

    I am going to try that vanilla pea protein I think.

    where can I find it?

  7. protein powder has always been a hard choice for me mainly b/c many of them contain artificial sweeteners. So I try an stick with Designer Whey, which is the most natural made from Estevia. The taste is not as desirable as some of the others, but it works for me.

  8. Thanks for the useful info!

    I tend to get enough protein in my diet without powders, but it would be nice for convenience sometimes to have a tasty source of additional protein I dump in a smoothie or whatever.

    I too am leery of using too much soy–my impression is that it can be anti-cancer if you grow up getting a bunch naturally in your diet… but if you haven’t, and happen to already have a tumor and don’t know it, and start supplementing with additional soy, it can make cancer worse.

    Since I’m the paranoid sort who would never be ENTIRELY sure I don’t have some tumor lurking somewhere, I’d rather go easy on soy.

  9. Great info! I’ll be tucking this one away for future reference. BTW, saw the link of the video of you. You are so cute!!!!

  10. I am leery of the soy as well so THANK YO U for talking about other protein powders.
    I know very little about this stuff and want to try the egg now.

  11. I found my pea protein at a local grocery store (not even a specialty store!) you can buy it online myriad places (google PEA PROTEIN) and for the crust (if you try it) USE THE VANILLA flavored!

  12. Opinion here- I use Jay Robb Egg White Protein. I think Jay Robb has the best tasting proteins. I’ve tried two varieties of rice protein and both tasted like chalk.

  14. see? it totally takes a village.

    Forgot my Robb love.

    Especially for travel as the packets make it so easy!

  15. I like that you didn’t answer the part in the email about whether you agreed.

    It’s all a personal choice I think.
    I’d never use protein powder.

  16. i’ve only tried whey and egg white, and at this point, i usually go for the cheap… heather did get me to get some of mr. robb, 20% off and that’s pretty rockin 🙂 i usually use it in smoothies, but i’ve been thinking about switching to just add greek yogurt to them instead. we’ll see!

    just caught yesterdays post, and i think parenting is the hardest job anyone will ever have!

  17. No pea protein here, but I think they found protein in my pee.

    One level scoop of powder mixed with water right after aerobic workout is the whey to go.

  18. My whey protein I tried was really gritty, but I think that’s price and quality not a symptom of the protein itself.

    I had absolutely no idea there were so many types! I thought it was whey and soy. lol. The rock I live under is cozy, but thanks for pulling me out now and again 🙂

  19. I go around and around on this. Sometimes I use it a lot, plus using it as a base for liquid vitamins which are supposedly more easily absorbed.

    Sometimes I can’t be bothered at all, and that seems to be where I’m at right now.

    I like whey. It doesn’t bother my stomach, and there are lots of reasonable-tasting and low carb whey choices.

    And I’m with you on the soy thing. I don’t avoid it like the plague, especially since I love tofu and miso, but I try not to eat too much of it or use it as a supplement.

  20. The rock I live under is cozy, but thanks for pulling me out now and again 🙂

    is your roommate my husband?

    when I had my personal training studio Id often have a Protein Powder night!

    Id make a million different shakes (ok like 15) and we’d do taste tests.

    It was REALLY fun as well (please to insert joke here about my definition of fun).

    could be something to try at home or with fitnessminded friends?

  21. I didn’t even realize there were so many different types of protein powder. We have a constant supply of whey protein here. I use it in my PWO shake (with gatorade mix). My wife uses it when making fruit smoothies (had one this morning!). Great review of what’s out there Miz!

  22. As a direct result of the comments, I may try Jay Robb’s stuff.

    And I’m not usually a follower (but the taste comments made me curious).

  23. I heard that it’s best to take supplements with food you can chew due to enzymes produced during chewing that help digest the supplements and put them to optimum use. So don’t take your vitamins with your protein shakes. Now of course, I have not researched that but I believe everything I’m told.
    Also, there are lots of pro-cancer-soy issues too when/if so causes the body to create more estrogen and estrogen is a problem for obese women who are unfortunately at risk for certain cancers, breast and uterine etc.
    Being pleasantly plump, cancer-free for the moment and a soy drinker (still!) I ought to know. 😉

  24. Ok – Crabby – yikes, thanks so much for that little tidbit – I will keep this stuff out of my house. My husband is 5 years out, but I don’t want to tempt fate!

    And ttfn’s idea of adding it to yogurt appeals to me, can I add them to V8 juice (I know…sodium)? I loathe sweet things in the morning, and totally can’t do the milk. I need protein rich snacks so I don’t stand in the pantry and eat carbs… And as parenting is indeed the world’s toughest job, I need to be sharp and strong!

    🙂

  25. That question had been on my mind lately. Thanks for the info. Now I’ll just have to buckle down and get some, because I’ve noticed lately that I’m not getting enough protein in my diet.

  26. I have yet to try a protein powder! (*screams from the blog world!*). I’ve heard SO many good things about Jay Robb…so if I had to take a gander, that is one that I would be willing to try. Thank you so much for the information – signed, Clueless Protein Powder Girl. 🙂

  27. I’m always disappointed by the number of powders that do NOT contain natural ingredients. I steer clear of artificial sweeteners. Hard to find powders without them.

  28. Great post! I’ve tried most of these & came to the conclusion that I prefer to get my protein from food and not powders, lol. (Hemp tastes like DIRT to me) But I do agree that when you need something quick and you don’t have time to scramble a few eggs then the powder can be a help.

    My only caveat is to look for a powder without artificial colors/flavors/sweeteners. A lot of them are sweet and low-carb because they use Splenda or Aspartame. But they *do* make plain varities!

  29. I use hemp protein powder, and sometimes rice. Can’t keep whey in the house (Hubby can’t have it) and no soy either (Tween can’t have and my body goes hormonally wonky with it). Hemp is strong in taste, but very healthy, full of amino acids and good plant protein. Vee at http://www.veegettinghealthy.blogspot.com

  31. protein powders/ shakes are the bane of my existence. What I’ve found is that Whey powders in general tend to offer more protein per calorie, while the other mixes tend to mean a whole lot of calories to get in 20g of protein. The Whey products can get you 20g for about 100-200 calories, while soy, rice, egg, and other vegetable proteins I’ve seen run over 300 calories.

    if I get in the 100 g of protein recommended by my surgeon every day, that’s a whole lot of calories.

    I’m lactose intolerant, so whey upsets my tummy. I try to have it in moderation. Soy has the second best protein per calorie ratio, but I use that in even more moderation, because of the issues around excessive use of soy. I also use soy meat substitutes from time to time.

    The other issue is that a lot of people are using protein powders in cooking. Most of these proteins break down at 140 degrees, meaning people aren’t getting as much protein as they think they are when they use these powders in cooking.

    I wish we could just get our protein in pill form…

  32. Hmm, I’ve been hunting for a good protein powder for a while. I’d love to add some to my morning smoothies. My main issue is that all the powders I’ve found taste awful. I mean REALLY bad. Like, I can’t drink the smoothie bad.

    Suggestions on tasty powders for smoothies?

  33. Meg—-im thinking I’m the wrong one to answer as, EXCEPT for the plain pea protein, I’ve not tried flavorless powders which I could taste in my smoothies!

    I frequently use chocolate so I can taste it….

    Anyone else?

    You may wanna skip the protein powder in the smothies totally & get it from yogurt there!

  35. I stopped drinking soy milk when I learned about the controversy about six months ago. When i do use protein powder, I like whey protein. It’s pretty good!

  36. I’ve had an aversion to eating protein powder ever since my whole-food macrobiotic vegan days ;). But then I trained for a marathon and became obsessed with quick recovery, esp since I don’t eat meat, and I became hooked on hemp protein powder, which disappointingly does not–as you mentioned– contain all that much protein. (11 grams in FOUR tablespoons = 120 calories, I could get twice as much in the same # of calories subbing greek yogurt.) But it’s chock full of other nutrients and I like the green, hempy, earthy taste and sludge-like appearance it lends my smoothies. And if that’s not a ringing endorsement…;) I think I’d like to experiment with the packet portions of some of these you mention. There’s also a spirulina something at my grocery store, I think it’s protein powder, but was confused about how much protein could be in spirulina or even frankly what the heck spirulina actually is…

  37. Wow…I didn’t realize that protein powders were so popular. I feel like I get enough protein from my food, but maybe I need to take another look!

  38. I am a bit as I think you are MizFit?
    I really enjoy my protein shakes and use them to replace ice cream when I have a sweet craving!

  39. Thanks for the thorough answer! Now that it’s warmer I’ve been interested in making smoothies so I appreciate the protein powder info!!

  40. Definitely a topic worth exploring, these protein supplements. I rotate between the different types, like you, depending on what I plan on eating during the rest of the day. I try to create as much variety as possible. I’ve tried (and liked) whey, egg white, hemp and brown rice varieties, much of that thanks to Mr. Jay Robb and his sample bonanza basket. His brand is pretty consistently the smoothest! Nonetheless, these days I’m more and more of a mind to try and get 100% of my daily value of xyznutrient naturally through whole foods, so I try not to OD on protein supplements.

  41. I didn’t see you mention Goat Whey – this one is my favorite http://www.gnc.com/product/index.jsp?productId=2657844 (it’s on sale right now at GNC, usually I pay $50 for a jug of it, but it’s $36.99 today).

    When I was doing my personal trainer sessions last fall she highly recommended goat whey because the body aborbs it easier (they claim 300% more absorption) and it doesn’t cause bloating and gas.

    I don’t use it every day, only on days I’m in a rush and make a smoothie with it. I don’t do that very often because I prefer real food. 🙂

  42. I’ve been rocking this hemp protein powder and some freeze dried acai berry action in my smoothies. It really integrates well with the flavors of apple, banana, spinach, and whatever berries happen to be dwelling in my fridge. I highly recommend it.

  43. I supplement with protein powder because of the protein bang for the calorie buck, since I only want to eat so much chicken breast, you know?

    I have moved away from soy, which I used to use.

    I have brown rice protein powder, and it definitely has a different flavor to it than whey. It is closer to soy in flavor, but maybe more “wheaty” if that makes any sense. I have only tried the unflavored and add it to foods like oats or baked goods. It does not curdle at high temps like whey does.

    I also use whey protein powder, but only unflavored or ones not sweetened with artificial sweeteners. I will take the real sugar hit to avoid the artificial stuff.

    I like Designer Whey Weight control, because it has fiber in it, which is pretty cool.

    I also just got a jar of Jay Robb’s, which is sweetened with stevia. This stuff is muy expensive, but my store had it for 50% off, which is the only reason I bought it. I have to say, though, it is very good.

  44. Thanks for all this useful information! I guess I don’t have protein powder because I like to eat real food too much, and am not as disciplined as you.

  45. Thanks for pointing out the veggie options.
    Ill still label read but at least have an idea where to start.

  46. This was really interesting info & debate. I bought some whey protein a while back that I sometimes add to oatmeal. I’ve steered clear of all soy since learning it was not good for folks who have an under-functioning thyroid. Mostly, I think I get enough protein from my basic diet of veggies, nuts, peanut and almond butters, eggs, skinless chicken breasts and fish.

  47. I’ve done whey, soy and brown rice protein powder. The Whey is my fav out of all, I don’t like the taste of the soy and the brown rice is a bit grainy and takes some getting used to with the flavor.

    I’m not familiar with the Egg protein…how does the flavor measure up when it’s used as a shake base?

  48. I like the egg protein BUT tend to use it on pancakes or oatmeal…not a big fan of it for some reason as a shake base!

  49. I’ve never tried protein powder, nor have I ever felt that I needed to supplement my diet this way. I think it’s a good choice for people who have to eat on the go a lot (like for making portable smoothies).

  50. Great post!!! I learned a lot!

    I have changed things with time & age. I used to do the MetRx carb/protein that you showed in your post every morn (since it was only available in the MetRx gym here in CA. Tells you how long!) but with age & hormones, I had to change that up.. even though I do change my food anyway to keep my bod guessing like you! But with the protein powder, I was stuck on that MetRX mix until perimenopause hit! I now use the MetRX Protein Plus which has almost no carbs & mix it with other things. Had to cut back on carbs with age although I still eat my share. Just had to change things up due to age.

    I also use AST VP2, Enhanced Absorption Formula! Pure Hydrolyzed Isolated Whey Protein For Supporting Muscle Growth!

    Using these 2 gives me two types of powder.

    I think you did a great job of breaking the different types of protein out for people!

    Here is a post I did but not quite as comprehensive as yours but a bit different info:

    http://truth2beingfit.com/2009/02/27/which-protein-is-best.aspx

    You obviously are doing what is right for your bod!!!!!

  51. This is a great post, and thank you for not scolding over any reliance on protein supplements. Yeah, in a perfect world, ’tis better to get your protein from natural food sources, but….blah blah blah.

    Never heard of pea protein, but I’m intrigued! Does it taste like peas? Do peas go well with oatmeal or coffee? Hmmm, the wheels are a-turnin’.

    I love my whey protein so much, I’m going to marry it. It mixes instantly (no lumps or glue!), is low in carbs and hits the very core of my chocoholic button, satisfying my choco craving all day. And it’s yummy with a banana!

  52. I feel so educated about protein powders now. I’ve used whey protein and never have tried any of the others, but its good to know about them. I like it in smoothies or shakes but I can’t stomach it mixed with water (like they recommend for weight loss).

  53. I’ve been eating the bars on weight training days. I’m not crazy about them though. Most are too sweet for my tastebuds.

    I’ve been thinking about the powders, but like the e-mailer, have been ovewhelmed by what’s out there. So thanks for the tutorial. I’m now leaning toward the whey or egg, as I, too, otherwise get soy elsewhere.

    My main issue – I consider using the blender a hassle. LOL There’s always an issue.

  54. I really like my egg protein as a shake base (for the person who asked above) but you need to use a blender and add frozen fruit!

  55. I seem to get enough protein just eating (though I do try to go for bars/cereal with as much protein in the morning as possible), but if I ever do decide to alter my diet more toward vegetarianism, I’ll definitely refer back to this. Or, if I start crazy training for another race where I need to up my intake and can’t stomach all the food!

  56. Excellent question and great answers! I appreciate you covering this question as I am having this dilemma right now. I didn’t know which one to choose or why and you have helped me.

    I have decided to start having my 6 little meals and I am putting a shake in between each of the big meals so the tummy is always running on something.

    Thank you!

  57. I am not a regular user of protein powders. But, I have dabbled in a few. I used to throw it in shakes when I was in the shake-making phase. Now I am out of it. I mostly just stir it in water and drink it.

    As far as taste goes: Whey gourmet tastes awesome.

    http://www.amazon.com/PVL-Gourmet-Protein-Vanilla-32-Ounce/dp/B000G17F7E/ref=sr_1_4?ie=UTF8&s=grocery&qid=1242256262&sr=8-4

    I have tried vanilla, chocolate and don’t remember what else

    But since I am tending to move to the “organic” side of things, I switched to Jay Robb’s chocolate whey protein. This one is sweetened with Stevia.. so might take some getting used to. I think it is extremely pricey and haven’t bought in a while.

  58. Love the Met/RX chocolate shakes!, using whey protien powder right now, but might have to give egg protien a try.

  59. OMG Diana #43 Goat whey?? Must try.

    Pea protein- yuck. Mine smelled like peas. (I hate peas). Hemp? Yuck. metrx – I can’t use any of the powders with casein in them. Besides when i had it, it was thick and hard to deal with.

    I use the gold standard whey or the GNC 100% whey (chocolate-caramel). Both are smoother if you add a tsp of olive oil -no you don’t taste it. and it gives me some good fat at that meal.

    I usually have a drink right after I work out, and often right before I go to bed if I’ve had a particularly hard workout.

    Not in love with the taste of any of them, but I like the results.

    Must repeat that many protein powders are not meant to be cooked. (IDK about the egg protein…). When I do add pp to my oatmeal or something, it always add it after the food has been cooked/heated.

  61. The last I had was the Sun Warrior vanilla rice protein. It was good…mixed in well with things as its a very fine powder. Next time I’ll probably just buy whatever I find in the store though, as it was a little expensive.

  62. I’ve used Manitoba Hemp protein powder and like it pretty well. I’m a bigger fan of the hemp seeds which have a cool nutty flavor when added to my cereal!

  63. I think most people don’t get enough protein anyway, so I totally support supplementing with protein powder.

    For me, I usually use pretty low carb whey powder, it’s a pretty complete protein. Some people worry about whey concentrate vs isolate, etc. I think that’s getting into unnecessary details for most people. I use the costco stuff.

    I make cottage cheese or yogurt and protein powder concoctions. Lately, I have been mixing yogurt or cottage cheese with a chocolate protein powder for dessert. Also good is mixing vanilla flavored powder, some sugar free jello mix with the yogurt or cott. cheese.

    I don’t have an specific opinion about the other protein powders. If you want to know more than you cna imagine about protein, loo at Lyle McDonald’s Protein Book available at bodyrecomposition.com.

    Cheers,
    Tony

  64. It is so funny that I’m just catching up on posts and see this one. Last week I pre-scheduled my Friday tip for this week to be about protein vs whey powders. I find whey to taste much better but I think whatever works for each person is what they should go with. Great tips!

  65. Thanks so much for this post. I’ve been contemplating adding protein powders myself – and for my best friend, who struggles to get enough protein in her diet as she hates meat AND tofu. And nuts. And…well, you see the pattern. 🙂

    This information is exactly what I needed. Which happens often around here. 🙂

    V.

  66. I only read about half the comments, since I’m so late to this party. But one thing you seem to have neglected to mention is CASEIN protein.

    Casein protein is excellent for deliving protein to your system over a longer period of time, which makes it perfect for a bedtime snack when you are trying to gain muscle. Whey, on the other hand, is absorbed very quickly.

    As for sweeteners, there are times when you want low-carb (such as when you are trying to lose fat), and there are times when you want higher carb (such as when bulking, or anytime immediately after a workout to give you an insulin boost).

  67. YEEE-HA! I had NO idea egg protien powder existed! I’ve used pea, brown rice, hemp a tiny little bit of the soy (same concerns you shared) and the usual whey (only the Wild Harvest brand cause I don’t do casein and all the other crappy brands have all kinds of gunk in them)
    But EGGS! This is a miracle. I started doing egg whites and then more egg whites and realized it was my favorite way to get protien. You can mix it with just about any vegetable, drizzle them with olive oil and eat them any time.
    A wealth of fitness knowledge.

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