Protein Powder Information

There are many types of protein powders out there and we here at PnP have created a number of tools to help you decide which ones are best for you.

We've setup a comparison chart for members, located here.

Do I have to use protein powder? 

You do not have to use protein powder to successfully workout.  Many people use powders as a supplement, but real food does the trick too and powders can be expensive.  So you shouldn't feel like you "have" to use PP in order to be successful.  There are lots of powders and supplements out there.  Some are good, some are great and a whole lot are not worth the money.  

Also, to dispel a common myth: not all protein powders are high in calories.  Many pre-mixed ones are.  Many of the ones you'll see at a gym are.  And these are usually targeted at bodybuilders who are trying to gain muscle/weight.  So read the labels!!!

But, protein powders are a very convenient, quick acting form of nutrition to use both post workout and for a nutritious meal or snack.  There are a lot of benefits to using them and, as is always the case, an educated consumer can make the best judgement as to what is best for themselves.

The below information explains some of the common things you'll see  and to consider when selecting a Protein Powder. 

Price and Serving Size 

Purpose 

Different types of PP's have different purposes.  You'll see meal replacements, which are higher in calories because they take the place of a meal.  Weight gainers are designed for bodybuilders who are looking to build out (as mentioned above, a lot of pre-mixed shakes sold at gyms and health clubs fall into this category).

Whey protein is the standard that most PnP'ers should use.  It is good post workout and throughout the day. It is a protein derived from casein, the protein found in cows milk and is a very high quality source of protein.  (Note: whole food sources are always a preferred method of getting protein.)

Here are some of the types of Whey Proteins:  (from Bodybuilding.com)

• Concentrates are about 80% pure protein. They are cheaper, and may not have as smooth a taste as isolates. People that are lactose-intolerant may have a problem with concentrates, and people may have problems with gas. If you have no problems, whey concentrate is still good to take, and in fact contains fragments that are beneficial that are removed from isolates. 
• Isolates are at least about 90% pure protein. They are more expensive and tend to have a better taste.  (good if your goal is
  weight loss)

WPIs (whey protein isolates) can be made different ways.

• Ion-exchanged - this is the standard WPI. Impurities are removed, but so are benificial peptides that are included in WPCs. 
•  Micro-filtered - this is kicked up a notch. The whey is filtered to an isolate, but the peptides that are in concentrates remain in tact. 
• Hydrolyzed - this is micro-filtered whey kicked up a notch. It goes  through another filtration process that breaks it down more and makes it quicker digesting.  (This is the best type!!)
  

Micellar casein protein (casein is the protein found in milk, and is part whey) is a good bedtime protein, because it digests slowly.  It's always a good idea to have a protein shake before bed.   (Note: if you are lactose intolerant, you may find casein proteins difficult to digest)

Soy protein comes from soybeans.  It can be taken by anybody who wants to reap the health benefits of it, and especially for vegetarians to help increase their protein intake.  (Good if your goal is weight loss)

Blends

Many of the "designer" proteins are blends of the above.  They are more expense then the individual types but also will perform both short-term and long-term, so weight the cost/benefits before deciding on one. You can also find many "low carb" powders which are wonderful for those currently trying to lose weight or who are carb sensitive.
 

Taste and Mixability

A lot of protein powders have a really bad aftertaste.  Or don't mix well w/o a blender.  Most higher quality powders now mix/taste better. It's a good idea to check with other people to see what their  experiences are.  Amazon.com has a lot of user reviews of PP's and, of course, you can check right here!

If you have a bland or icky tasting powder - or just want to stoke things up a bit! -  you can mix several items into it.  (Note: this will add to your calorie content).  I add lots of these when I'm making a meal replacement shake:

• Natural PB
• Nuts
• Banana or Berries
• Coffee (esp. flavored)
• Milk
  

You can also add PP to other foods, such as oatmeal.  I add vanilla or chocolate whey protein to my oatmeal every morning.