How to Choose a Protein Powder: Tips from a Nutrition Coach
When it comes to choosing a protein powder, the options can seem overwhelming. Should you choose whey or plant-based, how much protein do you need in a protein powder, are there any ingredients you should avoid — the list of questions goes on and the aisles of colorful canisters can be dizzying. Fortunately, we spoke to Alo Moves fitness instructor and nutrition coach Roxie Jones to get the lowdown on how to choose the best protein powder for you and your workout goals.
How to Choose a Protein Powder
Look for minimal ingredients.
“Keep it simple” is a timeless phrase that also applies to your protein powder. While many protein powders on the market are flooded with unnecessary thickeners, fillers, and sweeteners, look for brands that contain fewer ingredients that pack a punch.
Seek out essential amino acids.
They’re called essential for a reason — essential amino acids are vital for protein synthesis, tissue repair, and nutrient absorption. They also cannot be made by the body, so it’s important to make sure your diet includes enough. Your protein powder can be an excellent supplementary source. Check the label to see how many essential amino acids are listed per serving, specifically leucine, says Jones. Research shows that leucine can delay the process of muscle damage and is especially effective in helping older populations prevent muscle loss. Additionally, leucine could improve sensitivity to leptin, a hormone that regulates your appetite — meaning that you’ll experience a full feeling for longer and have reduced cravings.
Go with your preferred source of protein.
There are so many different types of protein to fit your goals. If you’re dairy-free or vegan, look for pea protein, rice protein, soy protein, or hemp protein. Even if you’re not vegan, plant-based powders can be a nutritious, eco-friendly way to get your gains after a workout. Non-vegan options include egg white protein and whey protein, which are high-quality protein sources that offer a rich taste and high protein content. It really boils down to flavor and preferences — try out a few to find a flavor you like that fits your nutritional goals.
Aim for 15-20 grams of protein per serving.
Get the scoop on the label’s serving size before heading to the checkout counter. Jones recommends this range at a minimum, so make sure you’re doling out the correct amount of scoops according to the nutrition label.
Check out the sweetener content.
Flavored protein powders tend to include sweeteners, which, when consumed in small amounts, isn’t necessarily harmful. However, if you’re one to avoid certain types of sweeteners or want to cut down on artificial sweeteners, look for an ingredients list that excludes them or opt for unflavored protein powders.
Crowdsource your recommendations.
Do your online research to figure out how specific brands are ranked within their respective categories, such as “the best plant-based protein powders” or “whey protein powders to gain muscle.” If you have a credentialed trainer you respect, it doesn’t hurt to follow their lead as a starting point.
Common Protein Powder Questions
What ingredients should you avoid
in a protein powder?
Avoid any ingredients in a protein powder that don’t agree with your own personal digestion, says strength and nutrition coach Roxie Jones. It might boil down to trial and error, but if you know you like to avoid animal-based products or have ingredient sensitivities, choose one that excludes those ingredients and know that you will be OK with whatever option you choose. There will always be a protein powder option for you!
How much protein should you get
from a protein powder?
Nutrition coach Roxie Jones says you should look for protein powders with 15-20 grams of protein at a minimum.
What is the best protein powder if
you want to gain weight?
“For someone wanting to gain weight, a ‘meal replacement' powder may be beneficial on top of a calorie surplus,” says strength and nutrition coach Roxie Jones.
What is the best protein powder if you want to build muscle?
“For someone wanting to gain muscle, any protein powder will do,” says trainer Roxie Jones. The important thing is that you’re training frequently and are getting enough protein from primary sources and not supplementation. According to Jones, these sources can include eggs, meat, and dairy on top of a well-rounded diet.
What protein powder do nutritionists recommend?
Nutrition coach Roxie Jones prefers Legion Athletics Plant+ Plant Protein Powder. “I have a sensitive digestion…[this protein powder] tastes great and digests really well!”
Want to strength train with Roxie Jones? Check out her online dumbbell workouts and bodyweight training on Alo Moves with a free 14-day trial.
