What protein powder is best for you?

So you've decided to incorporate a protein powder into your diet. Great! Protein is a vital component of our diet and body. It is responsible for healthy immune function, muscle mass, energy production, digestion and mental health. If you don't have adequate protein in your diet you are starving your body of the building blocks for cells and reactions to take place within the body.

A general rule of thumb is 1g of protein per kg of body weight. So if you weight 70kg, then you need 70g of protein. This is where a protein powder can be very helpful, as 1 serve of protein can deliver up to a 3rd of your daily need, making that goal of 70g of protein per day much more attainable.

But where to start?…

There are so many different products out there and not all are created equal, nor should they, as everyone needs something different from their protein powders.

Here are the main questions you need to ask yourself

Dairy or non dairy?

Whey protein (dairy) is a complete protein, meaning that it has a full profile of amino acids. When you move away from animal based protein powders then it gets a bit harder to get a full amino acid profile without having to add them synthetically.

I dairy sits fine for your body then dairy is the easiest option. It tastes good, mixes in easily to liquid and you know your getting a good dose of protein.

If dairy isn't your friend, or your choose to avoid animal products for ethical reasons than you have the option of choosing a plant based protein source. Most commonly you will find pea protein, soy, rice, and then there are more obscure ones such as hemp or inchi protein.

If dairy, then isolate or concentrate?

If you decide with a whey protein you then have to look at if you choose the concentrate or the isolate. The difference? Well concentrate tastes better but has more carbohydrates than the isolate. if you are very strict with protein intake then the isolate will be for you, but the taste won't be as nice as the concentrate.

Flavoured or plain?

This questions really comes down to how you're going to use your protein powder. Are you going to have it on its own with some milk or water? Or are you going to be adding to juices, smoothies, yogurt, baking etc to boost up the nutritional content of a meal?

These are all things to consider when looking if you want flavoured or plan, flavoured will alter the taste of smoothie san juices so just keep that in mind.

What brand is best for me?

Whatever brand you go for make sure it has as few ingredients as possible. Lots of companies tend to add a lot of artifactual flavours, colours and synthetic nutrients into the powder. Sticking to a product which is simple and using whole foods is the best way to go. Some of my favourite brands for dairy and non-dairy protein powders are:

Amazonia RAW

Mirrabooka

Protein Supplies Aus

Vital Protein

Nutra-organics

Sun warrior

Bare Blends