You Don't "Take" Protein Powder
It's not some magical supplement, it's just an alternative source of protein.
Did you know: you should not actually shake a Polaroid picture while it’s developing? (I went and checked, Polaroid.com now has that warning on more or less every type of film available.) But I digress.
Today’s topic: protein shakes! Which you probably don’t need to place face down on a flat surface and shield from direct sunlight…
Protein shakes and powders are probably some of the most popular, and apparently confusing, topics that people ask me questions about. For example: what’s the best protein powder for fat loss? Which protein powder will help me gain more muscles? How often should I “take" protein powder? Does it matter what type of protein powder I “take”?
According to the FDA and WebMD, dietary supplements include “vitamins, minerals, herbs, amino acids, and enzymes”, and are usually for the purposes of addressing nutrient insufficiencies due to an inadequate diet. So I suppose I could be nitpicking here, but most people in modern civilisation do not in fact have protein deficiencies, even if their intake may be suboptimal to their goals.
Choosing to consume a serving of protein powder (such as whey isolates, casein, collagen, and various plant-based protein powders) is no different to me than eating an additional portion of chicken breast, or getting an extra serving of tuna or salmon on your salad. As with all things, the quality and how appropriate that source of protein is depends on a number of factors, such as: convenience, satiety, protein-to-calorie (Pcal) ratio, and how much it appeals to your palate.
For example: if you’re short on time, and looking for a quick, high protein snack that you can bring with you and consume between the gym and work? A protein bar (~20g of protein in around 200 calories), or a serving of protein powder (~25g of protein in ~120 calories) will probably be your best bets. However, if you are hungry, are aiming to reduce intake of artificial sweeteners, or just plain dislike the taste of protein bars and powders, packing some leftover rotisserie chicken (~24g of protein in ~160g for 100g of roasted chicken breast with no skin) might be the play for you.
In the same way that protein from powders = protein from whole foods, please don’t fall for the marketing hype of “muscle building” or “fat loss” protein powders, as well as those marketed specifically at men or women. Remember that whole spiel about thermodynamics and energy balance in the first newsletter? That’s right — to build muscle, you need a surplus of calories (along with adequate protein and resistance training), and to lose fat, you need a deficit of calories (ideally coupled with adequate protein and some form of exercise). And just as men, women and everyone in between can eat the same entrée in a restaurant, protein powders don’t discriminate based on your gender.
And finally, remember that in the end, thermodynamics still reigns supreme.
Not all protein shakes are created equal: click through to see Mike Vacanti’s caption on Sohee Lee’s infographic.
So, should you consume protein powders? Sure, if they make sense to you on a convenience, satiety, and caloric scheme. Do you need to? Nope, but they can definitely be helpful if you struggle to hit your protein goals. As always, have your overall intake aligned with your goals, get the bulk of your nutrition in from minimally processed, nutrient-dense sources, and, whatever you do, don’t fall for the dreaded Pink Tax.
In case anyone’s wondering, the two brands of protein powders that I use most of the time are Quest Nutrition (their PB is my all time favourite, and makes, IMO, protein yoghurt aka broyo of unparalleled flavour), and Optimum Nutrition (in particular their whey isolates — I like Vanilla Milkshake, Cake Donut and Double Rich Chocolate best) which is one of the most easily available brands, and has a consistently ideal Pcal ratio. (None of those links are affiliate links, and I’m not sponsored by any of those brands.)
I also shake most of my protein powder up in just water, but I would 10/10 respect anyone’s decision to do this: