Are Protein Powders Worth It?
Protein powders are big business and are everywhere in the health and wellness field. They are mainly used for extra protein intake before and after workouts and as meal replacements or snacks. But are they really worth it?
Where did Protein Powders Come From?
Going back to the late 19th century, the first protein powders were made for hospitals to help their under nourished patients. Called PLASMON - this was the albumen of fresh pure milk in the form of a granulated white powder that was soluble in a liquid. Fast forward a few years to the 1950’s or so and their was a re-marketing of the product to body builders. This was marketed to help them build muscle faster and to gain weight. But now protein powder is not just marketed to body builders, it includes the entire health and wellness industry.
Whey Protein - the Waste of Cheese
Most protein powders today are made of whey. (Well most dairy based ones anyhow. You can get egg, or plant based ones which I will touch on later). Whey is the watery portion of the production of cheese. When cheese is produced the fatty parts coagulate and the whey (liquid) is the byproduct. Cheese makers would just throw this waste away. But then they realized a use for this after separation. The whey goes through a process to become a powder - Hence whey protein powder is made. From here sweeteners, flavours and other additives are added and the product is marketed and sold.
Whey protein is a complete protein, very digestible and quickly absorbed. There are 3 types:
Concentrate - produced by extracting the protein using heat/acid or enzymes. Only extracts 60-80% of the protein and the rest remains carbs and fat.
Isolate - produced through a filtering process of where you end up with 90-95% protein. Isolate is the most common form of protein powder used.
Hydrolysate - further processing with acid/enzymes which will break down the amino acid bonds. This form is more readily absorbed by muscles.
Plant or Whey Protein
This isn’t going to be a shock but I am not a big fan of plant protein powders. But my opinion aside, plant protein powders are usually not a complete protein unless combined with something else. They can cause bloating and cramping and they are not as bioavailable as whey protein powders so your gains might not be a big, and may take longer. According to The Clean Label Project - many plant protein powders contain a concerning level of heavy metals leached from the soil. Something we do not want in our bodies. Types of plant based protein powders: soy, pea, rice, hemp.
Whey protein powders are more readily bioavailable and a complete protein. It has more of the amino acid leucine, which is required for the muscle building process. Making sure that the protein does come a clean bovine source is important. So do your research on a product.
Protein powders have been shown to help increase weight and build muscle.
But are they worth it? If you are working towards a goal (weight gain, muscle mass) and can not get your protein intake through food first, then yes, supplementing with protein powder can be a benefit. If you are using this as a meal replacement or snack, in a pinch, well okay. But your protein should always come from food first. Remember protein powders are a processed food product.
Protein – Which is Best? - PMC (nih.gov)
Let me know in the comments if you have any questions.
Please share with other you may think would like to read this
Until next time,
Danni
Great article, I learned a lot of new stuff here! But how about health in general? Are there any negative aspects? Heard that some supplements are not good for your liver that's the main reason why I stay away from it.