Clearing the path to find a quality protein powder

Protein is a key aspect of any healthy, balanced diet. It is of particular value if you’re trying to build muscle or get lean because protein takes more energy to break down, comparative to fats and carbs. This is the thermogenic effect of food.You don’t have to get all your protein from animal and dairy products. They are arguably the best sources of high-quality complete proteins available to us, but if you follow a more plant-based you can supplement to ensure you getting all the essential amino acids.

Most plant proteins are classified as ‘incomplete’ because they don’t contain all the essential amino acids that the body needs, e.g. hemp and rice protein. Protein is broken down in the body into things called amino acids. There are 20 in total and 9 of them are essential due to our body not being able to produce them.

If you’re busy, protein powders can often come in handy at any time of the day as you can quickly make a nutrient packed meal that will allow your body to be nourished and satisfied. With so many plant proteins to choose from like pea, soy, hemp and rice, its hard to know what is best but its also key to know that they are not all equally beneficial.

Here is a small guide to go off next time you are looking to purchase a protein powder.

1. HIGH PROTEIN PER SERVE: Many plant proteins have a lower volume of protein per serve. On the nutrition panel, look for the amount of protein per 100g to make comparison easier between brands. Don’t purchase anything that has less than 55g protein per 100g (or no less than 20g per serve).

2. PICK A COMPLETE PROTEIN: As most plant proteins are 'incomplete' (do not contain a full amino acid profile to for your body to build protein eg, oats, beans and walnuts), you CAN combine 'complementary proteins' together, but it requires you to know which amino acids are in which foods. Alternatively, you can look for a plant-based protein that mixes different sources of protein, to ensure the amino acid profile is complete. Look for plant-based proteins that specify 'complete protein' on the packaging, or ask the company directly if it's not clear.

3. ZERO SUGAR AND / OR SUGAR ALCOHOLS: Look for protein powders that contain plant-based natural sweeteners such as stevia or monk fruit. Anything ending in ‘ose’ on the ingredient label is probably a sugar eg. sucrose, glucose, sucralose, dextrose. Dextrin and maltodextrins are sweeteners made from starch - so skip those if you're looking to lean up. Sugar alcohols are synthetic / low-calorie sweeteners that can cause digestive upset, bloating and gas, so look to avoid these guys which usually ending in ‘-ol’ such as xylitol, maltitol, mannitol, erythritol, sorbitol. Several negative side effects can come from ingesting these ingredients, including headaches, migraines, gastric distress such as bloating, acid reflux and weight gain.

4. NO VEGETABLE OILS OR CREAMERS: You don't need to add fat into protein powders. Fat can slow down the quick shuttle of protein into the muscles, which is not what you're after. Vegetable Oils are often sadly added to many protein powders. These fats are often derived from hydrogenated sources that contain trans fats, which are more harmful than saturated fats. Trans fats raise levels of bad cholesterol and lower levels of good cholesterol.

5. NO DAIRY OR EGG INGREDIENTS: Casein and WPC are also known as whey protein concentrate and caseinate. These protein sources are high in lactose, which can often cause bloating, flatulence, and gastrointestinal distress in some people.If you're searching for vegan or plant-based protein, hidden dairy, eggs and yoghurt is off the list. Skip anything that includes whey, egg white, albumin, yoghurt powder, or casein on the ingredients list, even if it's advertised as lactose-free. Skim milk powders and milk solids are often used as a cheap bulking agent in less quality powders. They are high in lactose sugars, which again cause bloating, gastrointestinal distress, constipation, and loose stools. The protein is poorly absorbed into the body, making it harder for you to reap all of its benefits.

6. NO GLUTEN: Gluten is a massive elevator of inflammation in some people and cause a range of health problems including hormonal imbalances, skin conditions, fatigue, mood swings, and headaches.

7. SOY PROTEIN: Sadly most soy proteins come from genetically-modified sources with high pesticide use. They also contain the chemical compound phyto-oestrogen, which may cause hormonal disturbances and suppressed thyroid function in some people.