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Protein is essential for a healthy body. It feeds our organs, supports bodily functions, keeps us full, and builds muscle. To consume enough protein, many of us turn to protein supplements. With protein shakes/powders saturating the market, how do we know what to choose? Which brand is best? Which form of protein is best? There's whey protein, soy protein, egg protein, pea protein, and more! Let's look at how to tell what are the highest-quality protein powders from others and make the best choice.
The first thing to consider when choosing a protein supplement is what type of protein the product is made from, which can be overwhelming. Whey protein concentrate is one of the most available sources of protein. It contains all nine essential amino acids, which makes it a complete form. Additionally, it breaks down quickly and easily for digestion. Whey protein isolate is considered high quality. It's a purer product, less processed, and is lactose-free, which makes it a better option for more people. Casein is another milk protein. Casein products are broken down much slower by the body. So, if you are replenishing protein after a workout, and want a quick muscle uptake to build muscle and repair, casein isn't the choice for you. Casein is better simply as a meal replacement, or for a diabetic who needs to keep protein levels to balance out glucose (1)
Non- dairy sources are on the rise. Some non-dairy and plant proteins are naturally incomplete proteins. This is something to pay attention to so that you may add something to these proteins to make them complete. As a complete protein, egg white is a great option for those avoiding milk, though it does digest slower than whey protein isolate. Another complete protein is soy protein. Soy digests well in the body and is comparable to whey protein on muscle uptake. Pea protein powder is comparable to whey protein powder regarding its high rate of absorption. However, it is an incomplete protein, so to reach full effectiveness, it should be paired with another protein, such as rice milk, nut milk, or nut butter. Rice protein also needs to be paired with another protein. An honorable mention goes to hemp protein powder. It is lower in protein content but high in fiber and chock full of heart-healthy Omega-3 fatty acids and is also a complete protein. (1)
Once you have decided which type of protein powder is best for you, you will want to look at the PDCAAS score. This is the most accepted and widely used method of determining digestibility and nutritional factors of protein products. (2) PDCAAS stands for protein digestibility-corrected amino acid score. The scoring method “is based on comparison of the concentration of the first limiting essential amino acid in the test protein with the concentration of that amino acid in a reference (scoring) pattern.(2) PDCAAS evaluates a food's protein quality by comparing its amino acid composition to what our bodies can use. PDCAAS compares the amount of the essential amino acids in the food to a scoring pattern based on the essential amino acid requirements of a preschool age child to determine its most limiting amino acid or amino acid score. The score obtained determines the digestibility of the protein. The highest PDCAAS value that any protein can achieve is 1.0. Generally, casein, whey, soy, and egg are considered good quality proteins and have PDCAAS scores of 1.0, while those of tree nuts are a bit under 0.50.
In conclusion, there is still a lot to consider when choosing a protein supplement. First, you need to decide what you need in the product. Then you need to decide what source you want. Lastly, you need to look at the PDCAAS score to see how bioavailable the product is to ensure you are getting a quality protein!
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