Get Nutritional Value from Your Protein Powder
Too many people rely on protein powder with no nutritional value. A lot of times, protein powders are made either just to give you energy or to provide you with protein without focusing on other ingredients and health benefits. Regularly, people are told that they are drinking something healthy when, in reality, what they are drinking may have protein but offers little else as far as health benefits go. It was because of this issue that Stephen Zieminski founded Naked Nutrition with the idea that you can get protein powder that not only does what it’s supposed to but that is also healthy for you! Why is this so important? Well, nutritional protein powder can much more easily help you get in shape in time for summer!
For instance, the best-selling Naked Pea Protein Powder comes from raw yellow peas grown in the USA and Canada and doesn’t contain any artificial colors, flavors, sweeteners, or unhealthy mixing agents. When we heard about Naked Nutrition here at VIVA GLAM Magazine, naturally, being a vegan company, we were more than a little excited to try it. We mixed 2 scoops of the Naked Pea Protein Powder with 10 ounces of oat milk and added a banana for a tasty vegan treat. It was absolutely delicious. With only one ingredient in the protein powder, pea protein extracted from yellow split peas, we knew without a doubt we were enjoying a true vegan healthy treat. Pea protein is easily absorbed by the body (and we believe that peas, in general, are really the best and healthiest source of plant protein), so it is an excellent vegan alternative to whey protein or other protein powders. Naturally, as pea protein is the only ingredient, this product is also free of dairy, soy, and GMOs. And, honestly, we couldn’t taste the difference between this and regular whey protein powders. It was a delicious, healthy treat that actually contributed to our nutritional value, which is truly a rare treasure.
By keeping this as an alternative to some of our meals leading up to summer (and incorporating it in with our regular workout routine), we are well on our way to being bikini ready in time for summer! So, we can’t recommend the Pea Protein Powder from Naked Nutrition enough.
Another Naked Nutrition treat we highly recommend is the Citrus Flavor Naked Energy Pre-Workout Formula. We found it to really help motivate and push us through even the toughest workouts. It is a vegan, clean pre-workout powder formulated to boost energy, provide strength and power, and give you that extra edge to maximize your workout. We found that after taking this pre-workout powder, we had more focus, increased performance at the gym, and we were able to bounce back from an exercise routine more quickly. This naturally makes sense, as Citrus Naked Energy has ingredients such as caffeine, beta-alanine, and creatine that help promote healing as well as necessary B Vitamins, which provide a boost in energy.
So, take control of your health and your fitness by trying Naked Nutrition today. With pure ingredients that are easy to understand and a clear fitness regimen, you can take your health into your own hands and prepare your body for summer- the right way! We added Naked Nutrition to our regular regimen, and the results really did blow us away. Are you ready to enhance your workout regimen in time for summer?
Is Protein Powder Healthy? Here's What a Dietitian Says
Protein powders are popular, but are they healthy? We look into the pros and cons, as well as the science.
Protein is a mighty macronutrient famous for its help in muscle building. Amino acids are small parts that make up protein. Protein is essential and has special functions all over the body, including fluid balance, hormone regulation, and sustaining good health.
The hair on your head, the skin that covers you, and the muscles you move each day are just a few parts of you supported by protein.
Many health-conscious people have concerns about getting enough protein. The most popular way to stay on top of getting enough protein is by taking protein supplements. In 2018, there were $4.14 billion in sales of protein powders.
Is protein powder healthy? Keep reading to find out.
What is protein powder?
Protein powder is popular amongst athletes and fitness gurus for helping build muscle and boost physical performance. But, protein powder isn't only for exercise and sports. Many rely on protein powder to help meet daily protein needs, gain or lose weight, or recover from injury or surgery. Protein powder is a dietary supplement made from extracting animal and plant foods.
Animal-based protein
The most common type of protein powder is whey protein which is water-soluble and makes up 20% of the proteins found in cow's milk. Whey protein is rich in essential amino acids, leucine, and quickly digestible. Other animal-based protein powders come from casein, making up 80% of cow's milk protein, egg, and collagen.
Plant-based protein
The ever-increasing trend of plant-based food products has created a demand for plant-based protein powders. You can find many plant-based protein supplements today, including pea, hemp, pumpkin soy, algae, and rice protein powders. These products are great for those with dairy allergies.
A hand holding a container full of protein powder ready to go into a protein shake. in the background is a shake bottle and a woman in workout clothes Credit: Getty Images / nortonrsx
Pros of protein powders
It helps with weight management
When working with clients, I recommend clients including a source of protein with all meals to help with fullness. This can be challenging at breakfast time but can greatly impact how you feel and eat for the rest of the day. Protein can help you get to a healthy weight or keep a healthy weight by making you more satisfied after eating.
A review of research studies found reductions in body weight and fat mass in adults taking whey protein supplements. Some studies recommend having 30 grams of protein at meals to help with appetite control, fullness, and weight management. A 2018 study of 24 college students regularly taking 48 grams of protein powder increased their muscle mass and decreased fat mass.
Protein powder also plays a role in weight gain. You can boost calorie intake by adding protein powder to foods that may help you to put on some extra pounds if you are underweight. Excess protein intake can lead to weight gain as the protein our body can't use goes to fat stores.
It promotes muscle growth
Weight lifters widely use protein shakes and supplements to help with muscle gaining. Protein powder stimulates muscle growth in active individuals. In a review of 49 studies, 1863 weight training adults took protein supplements and experienced significant increases in strength and muscle size in just six weeks.
Prevents muscle loss in older adults
Older adults have increased protein needs. Because of aging, older adults may experience reduced intake of foods, reduced physical activity, and muscle loss. Muscle loss can create risks of injury. A review of 35 research studies suggests whey protein prevents fall risks and muscle loss in the elderly.
It's convenient
Protein powder is available in many flavors, from fruity to flavorless, making it versatile and easy to mix into a myriad of foods. It goes well in smoothies, soups, beverages, cookies, granola bars, hot cereals, and pancake batter.
The most popular way to use protein powder is to blend it in a shake or a smoothie. This makes it easy to eat on the go.
It's fit for every health goal
The numerous special diets and food allergies today have increased the demand for diet-friendly foods. You might follow a vegan lifestyle and need a vegan protein powder. You could be wanting to control your carbohydrate intake and need a low-carbohydrate protein powder. Do you need to enhance your skin health? Maybe a collagen protein powder is for you. Whether you follow a low-carb, plant-based or gluten-free diet, there is a protein powder available to help you reach your health goals.
The cons of protein powder
It could have potential contaminants
A non-profit organization called The Clean Label Project investigated the contents of 134 high-selling protein powders. The results showed that 75% of protein powders had lead levels, and 55% tested for BPA. The study also detected levels of mercury, arsenic, and cadmium.
It could lead to excessive protein intake
Eating high amounts of protein for extended periods greater than 2grams per kg body weight can lead to digestion issues, liver dysfunction, poor bone health, and kidney problems. For someone weighing 175lbs, that is consuming 159 grams of protein or more daily long-term.
It is expensive
High-quality protein powders may be more expensive to purchase compared to whole-food proteins. You could pay anywhere between $0.42-$2.90 per ounce for protein powder. You can find protein-rich tofu at a grocery store for $0.18 per ounce.
What to look for in protein powder
Third-party tested
The Food and Drug Administration (FDA) doesn't analyze the content of protein powders.
It's best to choose protein powders that have gone through third-party testing to ensure the product is what the manufacturer says it is.
Choose protein powders that are National Sanitation Foundation (NSF) certified. The NSF is an organization that provides third-party testing for dietary supplements like protein powders to ensure their safety, quality, and contents are up to a certain level of standards.
You can figure out if a protein powder is NSF certified by looking for the logo on the product packaging.
Type of protein
To choose the best type of protein, consider your goals. You may want whey protein because you're looking to bulk up at the gym. You could be interested in hemp protein powder because you need something that also has a lot of fiber.
Type of sweetener
You can find protein powders made with a variety of ingredients used to sweeten their flavor. Some are sweetened with sugar alcohols or artificial sweeteners.
It's best to choose a protein powder with no added sugar or one that uses a natural sweetener like stevia or monk fruit.
Other ingredients
Do your research to avoid harmful additives in protein powders. Check out consumer reports and websites like the Clean Label project to help you choose safe options.
High-Protein Foods List
For healthy individuals ages 19 and up, the Dietary Guidelines for Americans recommends 46 grams of protein for women and 56 grams for men. Protein recommendations may change based on activity level, health goals, and aging. Depending on your individual needs and health goals, you may or may not need protein powder supplements.
The first-line approach to good nutrition is to attain optimal health through whole foods. Many high-protein foods can help you meet your protein needs. According to the United States Department of Agriculture (USDA), the following foods have this much protein in each serving:
3 oz Chicken: 24 grams
3 oz pork tenderloin: 23 grams
3 oz canned tuna in water: 16 grams
1 cup black beans: 15 grams
1 cup lentils: 16 grams
1 cup split peas: 15 grams
1 cup edamame: 19 grams
½ cup plain greek yogurt: 12.5 grams
4 tablespoons hemp seeds: 12 grams
1/2 cup almonds: 16 grams
Bottom Line
Whey Protein 101: Nutrition Facts, Benefits, and Drawbacks
Last Updated on February 14, 2020 by Michael Joseph
Whey protein is a type of protein found within dairy products.
The popularity of whey has increased rapidly over the past decade, and it is a common source of dietary protein and a valued sports supplement.
However, what nutritional benefits does whey protein offer?
This article examines the nutrition profile, potential benefits, and drawbacks of whey protein.
What Is Whey Protein?
Whey is a protein-rich form of dairy, and it is a by-product of the cheesemaking process.
After making cheese, the producers are left with a watery liquid called whey.
At this stage, the liquid only needs drying to become whey protein powder.
Mixing whey with either milk or water provides a convenient and highly portable drink with high protein content. For this reason, whey enjoys popularity as a post-exercise drink.
Forms of Whey Protein
There are several different types of whey protein, but the most predominant varieties are:
Whey protein concentrate (WPC): in addition to its high protein content, whey protein concentrate also contains small amounts of carbohydrate and fat. The protein composition of whey protein concentrate is typically 75-89% (1).
Whey protein isolate (WPI): this variety of whey undergoes further processing to remove the lactose and milk fat. As a result, it offers a more concentrated source of protein, and it is typically 90% + protein by weight (2).
Whey protein hydrolysate: a type of whey which has been partially “pre-digested” by either heat or enzymatic treatments. These treatments make it easier to digest the whey protein (3).
Key Point: Whey protein is a by-product of cheese production, and it is an excellent source of protein.
Nutrition Facts
According to the USDA FoodData Central database, a typical serving (32 g) of whey protein concentrate offers the following nutrients (1):
Whey Protein Nutrition Profile (per 32 g serving) Calories/Nutrient Amount Calories 113 kcal Carbohydrate 2 g Fiber 0.9 g Sugars 0 g Fat 0.5 g Saturated Fat 0.25 g Monounsaturated Fat <0.1 g Polyunsaturated Fat 0.1 g Protein 25 g
Vitamins
Despite whey’s reputation of being an isolated source of protein, it also offers a good range of vitamins.
Per serving, whey offers the following vitamin values:
Riboflavin (B2): 50 % DV
50 % DV Thiamin (B1): 15.8 % DV
15.8 % DV Niacin (B3): 2.3 % DV
2.3 % DV Pantothenic acid (B5): 35.4 % DV
35.4 % DV Vitamin B6: 11.2 % DV
11.2 % DV Vitamin B12: 32.5 % DV
32.5 % DV Choline: 13 % DV
13 % DV Folate: 2.6 % DV
As shown in the above list, whey protein is an excellent source of B vitamins.
Minerals
In addition to its vitamin profile, whey protein also offers a good range of minerals.
One serving offers the following essential mineral values:
Phosphorus: 33.8% DV
33.8% DV Zinc: 18% DV
18% DV Selenium: 15.5% DV
15.5% DV Magnesium: 14.9% DV
14.9% DV Calcium: 11.5% DV
11.5% DV Potassium: 3.4% DV
3.4% DV Copper: 2.2% DV
2.2% DV Sodium: 2.2% DV
2.2% DV Iron: 2% DV
As the mineral profile demonstrates, whey is particularly high in phosphorus, zinc, selenium, and magnesium.
Key Point: Whey protein offers a broad range of nutrients and an excellent source of protein.
Benefits
There are several potential benefits of consuming whey protein.
In this section, we will look at some of the general benefits and examine what recent scientific research has demonstrated.
Whey Protein Has An Excellent Amino Acid Profile
Since whey is such a concentrated source of protein, it offers an impressive amino acid profile.
First of all, whey contains all nine essential amino acids in large quantities, and it is also rich in non-essential amino acids.
Notably, a recent study showed that whey protein has a higher content of essential amino acids than any other animal-based protein. The following table shows the amino acid profile of whey protein per 100 grams (4):
Whey Protein Amino Acid Profile (Per 100 g) Essential Amino Acids Amount Threonine 5.4 g Methionine 1.8 g Phenylalanine 2.5 g Histidine 1.4 g Lysine 7.1 g Valine 3.5 g Isoleucine 3.8 g Leucine 8.6 g Non-Essential Amino Acids Amount Serine 4.0 g Glycine 1.5 g Glutamic acid 15.5 g Proline 4.8 g Cysteine 0.8 g Alanine 4.2 g Tyrosine 2.4 g Arginine 1.7
Note: this study did not measure the values for tryptophan, aspartic acid, asparagine, and glutamine.
Furthermore, one study compared the full amino acid profiles of fifteen whey protein samples from different manufacturers. The results of this research are available here.
Key Point: Whey protein is a rich source of essential (and non-essential) amino acids.
Promotes Lean Muscle Gain and Strength
Research has demonstrated that whey protein can promote lean muscle gain.
For instance, in a double-blind randomized controlled trial, thirty-six participants took either 40 grams of whey protein per day, a combination of whey and casein, or a whey and BCAA supplement (5).
After ten weeks, all groups, including the whey protein group, had achieved gains in lean muscle mass and significant strength increases.
Additionally, a randomized controlled trial featuring 81 healthy older female participants demonstrated that daily whey protein intake (providing 22.3g of protein) increased skeletal muscle mass over a 24-week program (6).
However, it is worth pointing out that all dietary protein has this effect of promoting muscle gain, so it is not a unique benefit of whey.
In other words, eating more protein, whether from meat, dairy, fish, or any other protein source, should have a similar effect.
Whey Protein May Also Enhance Muscle Protein Synthesis
Recent research suggests that whey protein can boost muscle protein synthesis. For those unaware, muscle protein synthesis is the process through which we produce protein to recover from exercise-induced muscle damage (7).
The rate of muscle protein synthesis plays a vital role in building muscle. For example, if we wish to gain muscle, the rate of muscle protein synthesis needs to be higher than the speed of muscle protein breakdown (8).
On this note, several studies suggest that whey protein intake can speed up the rate of muscle protein synthesis (9, 10, 11).
Key Point: As part of a healthy diet, whey protein can help to promote muscle gain.
Convenient Source of Protein
One of the major benefits of whey protein is how easy to use (and portable) it is.
For instance, it is easy to take some whey protein to work, school, or the gym in a flask or bottle. From here, it only requires mixing with water to make a convenient protein-rich drink.
While food sources of protein offer a more satisfying experience, whey is hard to beat for convenience. This convenience may also extend to specific groups of older adults.
In this regard, some older adults may suffer from digestive problems or otherwise find it challenging to consume enough protein. Research in such population groups shows that whey protein can help older adults to rebuild lost muscle.
For example, a randomized controlled trial analyzed the effects of a diet supplemented with whey protein in adults between the ages of 65 and 80.
This trial found that whey protein intake increased protein synthesis and led to increases in lean muscle mass even during periods of energy restriction (12).
Key Point: Whey is a convenient source of protein for people of all ages.
May Increase Glutathione Levels
Glutathione, also known as the body’s “master antioxidant,” helps to protect the body against oxidative damage. This important compound plays a role in every cell within the human body (13, 14).
The amino acids cysteine and glutamate are precursors for the production of glutathione, and whey protein is rich in both these amino acids (15, 16).
Further to this, numerous studies—including randomized controlled trials—have shown that whey protein can boost the rate at which glutathione is synthesized as well as increase blood levels of the compound (17, 18, 19, 20).
In a mouse study, feeding mice a whey-rich diet between the ages of 17 months and 20 months enhanced glutathione levels in the heart and liver. Interestingly, these mice also enjoyed increased longevity compared to control mice fed a standard diet (21).
Although this study is interesting, we cannot apply the results of an animal study to humans. That said, studies do show that increasing glutathione levels via whey protein supplementation can have benefits in humans.
For example, in a randomized, double-blind controlled trial, whey protein supplementation improved nutritional status and glutathione levels in cancer patients undergoing chemotherapy. Tracked health markers also showed that these patients exhibited improved immune function (22).
Key Point: Whey protein may help to improve glutathione status.
Preserves Muscle Mass During Weight Loss
During weight loss, it is important to try to preserve lean muscle mass. To put it another way, we want to lose fat rather than muscle.
On the negative side, the process of losing weight is highly catabolic, which means that dieting promotes the breakdown (rather than building) of muscle tissue (23).
Research shows that maintaining high protein intake is one of the best methods for preserving lean muscle mass during periods of weight loss (24, 25).
Since whey protein is the most concentrated dietary source of protein, it can be beneficial for this purpose.
In a randomized controlled trial, participants allocated to a high-protein whey-based supplement lost the same weight as a placebo group during a low-calorie diet. However, the whey group preserved muscle mass while the placebo group did not (26).
A further double-blind, randomized controlled trial found that 27 grams of whey protein twice-daily could preserve lean muscle mass during a diet. In this study, supplementing with whey protein resolved declining rates of muscle protein synthesis during weight loss on a hypocaloric diet (27).
Key Point: Whey protein can help to maintain lean muscle while dieting.
Contains Immunoglobulins
Further to its overall nutrition profile, whey contains various proteins called immunoglobulins, which are also known as antibodies.
Immunoglobulins play a beneficial role in immune response. We can refer to those found within whey protein as bovine immunoglobulins (28).
Research on these bovine immunoglobulins is at a relatively early stage, but initial studies suggest they may have potential benefits for human health.
This research has found that bovine immunoglobulins may:
Help to lower levels of inflammation (29).
Have benefits for treating irritable bowel syndrome and lowering the frequency of symptoms (30).
Improve intestinal barrier function (31).
Potentially have anti-bacterial properties (32).
Whey protein consists of approximately 8% bovine immunoglobulins by weight (33).
Key Point: Whey protein provides a large amount of bovine immunoglobulins.
Mixed Research Suggests Whey Might Improve Satiety Levels
A diet that suppresses hunger and food cravings by enhancing satiety ensures a greater chance of long-term success (34, 35).
Satiety refers to the feeling of being satisfied after eating and experiencing a lack of hunger.
In this regard, several human trials have indicated that whey protein intake led to decreased hunger, reduced appetite, and lower subsequent energy intake throughout the day (36, 37, 38).
However, research on whey protein and satiety is inconsistent. For instance, other trials show a lack of evidence for satiety-enhancing effects (39, 40).
Further to this, one study even found that skim milk reduced subsequent calorie intake more effectively than whey (41).
These trials are all relatively small and feature 15-20 participants, which could be one reason why the results vary so much. Better powered, more extensive research may provide more valuable insights in this area.
Key Point: Whey protein could potentially enhance satiety, but the evidence for this is mixed.
Whey Is Highly Bioavailable
A critical but often neglected point about dietary protein is that source matters.
For example, it is not only the quantity of protein that is important, but also the amino acid profile, and how bioavailable those amino acids are.
Currently, DIAAS (digestible indispensable amino acid score) is thought to be the best measurement of the protein quality of a specific food (42).
DIAAS measures the total digestibility of each amino acid in a protein, so it is very accurate.
According to DIAAS, the higher the rating, the higher the protein quality of a specific food.
As shown by studies into the DIAAS rating of different foods, whey protein offers one of the highest quality sources of protein. The list below shows how the protein quality of whey compares to several other protein options (43):
Milk protein concentrate: 1.18
Whole milk: 1.14
Egg: 1.13
Whey protein isolate: 1.09
Chicken breast: 1.08
Soy protein isolate: 0.90
Chickpeas: 0.83
Pea protein concentrate: 0.82
Key Point: The amino acids in whey protein are highly bioavailable.
Potential Drawbacks
Although whey protein has an impressive nutrition profile and offers some good benefits, there are also several drawbacks to consider.
Taste
Pure unflavored whey protein has a slightly bitter, sour, and even chalky flavor.
Since whey is milk without the sugar and fat, it does not taste particularly nice.
While some people may be able to drink whey in its pure form, others may dislike the flavor too much. In this case, there are two ways to get around the taste:
Buy a flavored whey product: it is easy to find flavored and sweetened whey protein. These products generally use sweeteners such as aspartame or stevia, and flavors such as chocolate and strawberry.
Blend unflavored whey with some fruit: blending unflavored whey with some water and fruit can provide a more naturally flavored whey shake. Frozen berries work well for this purpose and result in a thick and fruity drink.
Allergies
Compared to other dairy products, whey is much less likely to trigger sensitivities or food allergies. The reason for this is because it only contains small amounts of lactose.
However, research shows that whey protein concentrate may still contain enough lactose to cause problems for individuals with severe lactose intolerance. In this case, replacing whey concentrate with isolate may be a solution since whey protein isolate is virtually free of lactose (44).
That said, there are also rare cases of cow’s milk allergy, which is unrelated to the lactose content of a food.
Researchers have shown that people with cow’s milk allergy are also sensitive to the proteins alpha-lactalbumin and beta-lactoglobulin. Unfortunately, these proteins are present in significant amounts in whey (45).
Key Point: Whey protein also has some drawbacks. It doesn’t taste particularly good, and it may be unsuitable for people with certain dairy allergies.
Which Groups Might Benefit From Whey Protein?
There are several different groups of people who may benefit from using whey protein.
These include:
Athletes, bodybuilders, and sports professionals: whey is a convenient source of protein for those who need to consume higher amounts of protein than the average person.
People trying to increase protein intake: for those who are trying to improve their protein intake, whey offers a large amount of extra protein for very few calories.
Older adults who have trouble consuming enough protein: drinking some whey protein is an easy way to get protein into the diet for those who need it. Studies show that whey protein can help preserve muscle mass, strength, and improve the quality of life in older adults who have lost muscle tissue (46).
Which is the Best Whey Protein Product?
Generally speaking, most pure whey protein products use similar ingredients and are not significantly different from each other.
However, an independent laboratory that tests various supplements called Labdoor has published a ranking guide of popular protein powders.
These rankings take the purity, nutritional value, ingredient safety, and label accuracy of the different whey protein products into account.
Aside from this, taste and value should be the key deciders for similar products.
Final Thoughts
Overall, there are numerous reasons why whey protein can play a beneficial role in our diet.
It is an excellent source of protein, relatively affordable, and it provides a useful range of vitamins and minerals.
Since whey protein is also highly convenient and easy to drink, it can be a useful tool in the nutritional strategy for many different people.
However, it is not an essential part of the diet, and other sources of protein can offer several of the same benefits.
