Protein Supplements: Top Recommendations from a Registered Dietitian

Have you ever been curious about protein supplements? Have you ever wondered if you need a protein supplement? You may already know the benefits of protein, but are you getting enough?

Let’s talk about it. Protein is a macronutrient composed of smaller units called amino acids. There are 20 different amino acids that combine to create a larger chain. Each amino acid has its own distinct characteristics, which allows for diversity among proteins. 

Protein holds various important roles in our body, such as: 

• Supporting the growth and integrity of tissues
• Maintaining the appropriate acid-base balance in our bodies
• Producing antibodies that aid in fighting an infection
• Serving as a peptide hormone that maintains energy homeostasis 

Calculating Protein Needs

Protein needs will vary based on activity level, weight, and health needs. I recommend you consume between 1.0-2.0 grams of protein per kilogram of body weight. This is equivalent to 0.45-0.90 grams of per pound of body weight. 

Follow these guidelines to ensure you have an adequate amount that supports your overall health.

Types of Protein

The market offers a wide range of options, each having a distinct effect on the body. A few of the options available are:

• Whey protein: This comes from the liquid that is separated during the cheesemaking process. The dairy-based protein is widely used by athletes due to its rich content of branched chain amino acids (BCAAs). The BCAAs facilitate fast absorption and promote muscle synthesis.
• Casein protein: It comes exclusively from milk and is known for its slow digestion rate in the body. This allows for improved recovery and contributes to a greater sense of satiety.
• Soy Protein: A plant-based protein option derived from soybeans. It provides all nine essential amino acids required by the body. I recommend only consuming organic, non-GMO soy products.
• Pea Protein: Plant-based protein extracted from yellow peas. It is known for its easily digestible, hypoallergenic properties and complete amino acid profile. 
• Seed Protein: Another plant-based protein option extracted from various seeds, including pumpkin, sunflower, watermelon, or hemp. Some seeds are complete proteins, while all provide high-quality amino acids and essential minerals like magnesium, iron, zinc, potassium, antioxidants, and fiber.
• Collagen: Hydrolyzed collagen peptides are the most common form found in supplemental powders. This means the collagen has been broken down into smaller, bioavailable peptides your body can easily absorb and utilize for various needs, like supporting skin, joints, and bones. The most common types are hydrolyzed bovine or marine collagen peptides.

What to avoid in protein powders

Contaminants like plastics and heavy metals

While protein powder offers numerous health benefits, some protein powders may have contaminants.

You should try to seek out protein powders that are third-party tested or Clean Label Verified for quality and safety because the supplement industry is not as tightly regulated as the pharmaceutical industry. Third-party testing involves independent laboratories verifying that the product contains what the label claims and is free from contaminants like heavy metals, pesticides, and other harmful substances. Clean Label Verified products go a step further, ensuring transparency about ingredients, sourcing, and manufacturing processes, often focusing on the absence of artificial additives and adherence to high-quality standards. Choosing these products provides an extra layer of assurance regarding their purity, potency, and safety, protecting consumers from potentially harmful ingredients or misleading labeling.

The Clean Label Project conducted a study examining the contaminants in 134 of the best-selling protein powders. The results revealed a significant amount of heavy metals, including lead, cadmium, and arsenic as well as a plastic compound Bisphenol A (BPA) found in many powders. Specifically, the study found that 55% of the products tested contained elevated levels of BPA, a plastic compound known to cause cancerous tumors and developmental disorders. The study also concluded that 70% of protein powders tested were contaminated with lead, and 74% were contaminated with cadmium.

These findings highlight why it is so important to be proactive and choose protein supplements wisely, ensuring you are nourishing your body safely and effectively.

Artificial Sweeteners and Food Dyes

I recommend avoiding protein supplements with artificial sweeteners such as aspartame, sucralose, and acesulfame potassium. These are linked to a variety of health issues, including cravings, blood sugar imbalances, inflammation, and gut health issues. For more information on types of added sugar, check out my blog: The Truth About Sweeteners.

Also, be mindful of food dyes commonly found in protein supplements. These are linked to increased inflammation and are known to be cancer-causing.

Dietitian-Recommended Protein Powder Supplements

BRAND	TYPE OF PROTEIN	PROTEIN PER SERVING	SWEETENER USED	CLEAN LABEL PROJECT OR THIRD-PARTY TESTED	ORGANIC	NON-GMO
Thorne	Whey protein	21g	Evaporated cane juice & stevia
Kion Clean Protein Smooth Vanilla Flavor	Whey	20g	Stevia
Flavcity Vailla Protein Smoothie	Whey, pea, grass-fed collagen	25g	Stevia & monk fruit
Orgain Simple Plant Protein Powder	Pea, pumpkin seed, & almond protein	20g	Coconut sugar
Iron Vegan Sprouted Protein	Brown rice protein	22g	Stevia
Xymogen FIT Lean Collagen	Bovine collagen peptides	15g	Monk fruit
Bulletproof	Collagen peptides	15g	N/A
Myprotein Vanilla Chai	Pea, pumpkin seed & watermelon seed	25g	Stevia & monk fruit
Oziva	Pea, brown rice, & quinoa	30g	N/A
PlantFuel Vanilla	Pea, mung bean, & chia seed	20g	Stevia & erythritol
NutraBox	Whey	24g	N/A
Wicked	Whey	23g	Stevia
Puori	Whey	21g	Coconut sugar

Dietitian-Recommended Ready-Made Protein Shakes

BRAND	TYPE OF PROTEIN	PROTEIN PER SERVING	SWEETENER USED	CLEAN LABEL PROJECT OR THIRD-PARTY TESTED	ORGANIC	NON-GMO
Aloha Organic Protein Drinks	Brown rice, pea protein	20g	Coconut sugar & monk fruit
Orgain 20g Clean Protein Shake	Grass-fed milk protein concentrate	20g	Agave, monk fruit & stevia
Orgain 30g Protein Shake	Dairy protein blend	30g	Monk fruit & stevia
Orgain 20g Plant Protein Shake	Pea protein	20g	Monk fruit & stevia
Orgain 38g High Protein Shake	Dairy protein blend	38g	Monk fruit & stevia
Koia Basic Protein Shake	Brown rice, pea, and chickpea protein	18g	Cane sugar & monk fruit
Koia Nutrition Shake	Brown rice, pea, and chickpea protein	20g	Cane sugar & monk fruit
Koia Elite	Pea protein	32g	Cane sugar & monk fruit
Suja Protein Drink	Pea, rice, hemp	16g	Cane sugar & stevia
Owyn Plant-Based Protein Drink	Pea, pumpkin seed	20g	Cane sugar & monk fruit
Owyn Complete Nutrition Shake	Pea, flaxseed, oat, pumpkin seed	20g	Cane sugar & monk fruit
Own High Protein Complete Shake	Pea, pumpkin seed, flax	26g	Monk fruit
Owyn Pro Elite High Protein Shake	Pea, pumpkin seed, flax	32g	Monk fruit

While protein powder and ready-made protein drinks offers numerous health benefits, there are concerns regarding the presence of contaminants in these products.

The Clean Label Project conducted a study examining the contaminants in 134 of the best selling protein powders. The results revealed a significant amount of heavy metals,  including lead, cadmium, and Bisphenol A (BPA). Specifically, the study found that 55% of the products contained elevated levels of BPA, known to cause cancerous tumors and developmental disorders.

I recommend that you carefully select your protein powder and ready-made protein drinks and ensure that they are free of potentially harmful contaminants.

References:

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