Tips for Selecting a Protein Powder

While most people don’t need a protein powder supplement, there are many reasons you might be curious about trying one. It can be a bewildering task to shop for a protein powder, so I’d like to share some tips to help you simplify the process and be an informed consumer.  

• Always try to get your protein from food first! While there are many reasons you may find it difficult meet your protein goals through food, the reality is that protein deficiency in the United States is exceedingly rare.
• If you are not vegetarian or vegan, and can tolerate dairy derivatives, consider a whey, casein or collagen-based protein powder. With whey powders, you'll notice two main categories - whey protein concentrate (fine for most needs) and whey protein isolate (highly purified form with a higher price tag). Whey is readily digested and absorbed, making it a solid choice for many needs.
• If you prefer to use a plant-based protein powder, good options include pea and hemp protein powders. Some evidence suggests rice-based protein powders have detectable levels of heavy metals in them, so avoid these if this is a concern.  
• Protein powders are considered a nutrition supplement, and therefore, are not regulated by the Food and Drug Administration (FDA). To be on the safe side, look for a protein powder that is third-party tested. Independent testing parties include NSF Certified for Sport, Informed Choice/Informed Sport, USP (United States Pharmacopeia) and BSBG (Banned Substances Control Group).
• When possible, and especially when mixing protein powder with already flavorful ingredients, opt for an unflavored and unsweetened protein powder. This helps you avoid unwanted sweeteners and additives. These can be difficult to find in stores, but online markets offer many options.
• Remember that more is not always better! Your body can only use about 25 to 35 grams of protein at a time to support muscle maintenance and growth. Consuming more than this at one time probably won't have additional benefit, and may be harmful long-term, especially for those concerned about kidney health.