If you have been prioritizing your health for a while, you might know that protein is essential. As you are lifting those heavy weights, protein gives you energy and helps build muscles to make hormones and enzymes. Protein powders are one great way to prioritize protein in your diet! However, with so many options available, it can be difficult to know how to pick protein powder with quality ingredients.

Ashley Carter, registered dietitian and co-founder of EatWell Exchange, explained that while protein powders are a great addition to a healthy diet. However, it should not be used as the sole or primary form of protein intake. Some protein powders contain added sugars, caffeine, and even high levels of arsenic. 

“There is not a one-size-fits-all approach to selecting protein powders,” Carter added. “Try out the protein that you like best and allow three days to see how your body responds.” 

Here are tips for picking the best protein powders for your post-workout recovery, according to a registered dietitian.

Benefits of Protein Powder Post-Workout 

It’s a given that working out is extremely beneficial for your body. However, it’s critical to replenish yourself post-workout because of the breakdown of glycogen and muscle. 

Protein is one of three essential macronutrients (in addition to carbohydrates and fat). Protein specifically helps build muscle. It is also the foundation for skin, hair hormones, and other substances like enzymes and antibodies. It is found naturally in meat, fish, eggs, dairy, and nuts. Your body breaks down this protein to use for bodily functions.

Carter explains that your post-workout routine is important because you want to ensure that you give your body the protein it needs. This will support recovery from all the changes that happen during a workout. Benefits include muscle repair, reducing soreness, and increasing energy as well. 

Protein needs are different for every person. It will also vary depending on the intensity of your workout and medical history. Always consult a physician or dietitian before starting a dietary change. The International Society of Sports Nutrition (ISSN) recommends consuming 20-40 grams of protein after a workout to help your muscles recover, body composition, and to maintain energy. To put that into perspective, four eggs would equal 24 grams of protein, five tablespoons of protein equals 20 grams, eight ounces of tofu is 24 grams and three ouncesof chicken is 21 grams of protein. 

Ingredients to Look For 

Protein

Not all protein powders have the same quality ingredients. The first thing to look for in a quality protein powder shake is protein. It should be about 10-20 grams of protein to be exact. Carter says that the protein source will vary based on preference and what works best for your body and digestion. 

Whey protein has a high bioavailability. This means your body is going to absorb the amount of protein it has easily. Whey, however, consists of dairy, and 80 percent of all Black Americans are lactose intolerant, Carter explained.

“It may not be the best option if you notice bloating, gas, or sensitivity to dairy,” she said. “Some plant-based options include pea protein, oats, hemp, and rice protein.” 

Whether choosing dairy or plant-based, the protein should provide all nine essential amino acids, especially if you’re using it for muscle recovery.

Low or No Sugar

The next thing to look for in protein powders is sugar. It is important to find protein powders with low or no added sugars. Also, check the label for sugar alcohol, which can cause gastrointestinal (GI) problems, such as abdominal pain, diarrhea, or loose stools. Instead, look for protein powders that use natural sweeteners like stevia and monk fruit. 

When reading the label, the order of the ingredients does matter.

“Ensure that protein is the first ingredient listed because it means it is the most abundant,” Carter said. “The fewer and more recognizable the ingredients are, the better.”

Ingredients to Avoid 

Protein powders are classified as dietary supplements, which means the Food and Drug Administration (FDA) does not regulate them in the same way as food and drugs. Since the FDA does not test the safety and purity of protein supplements, protein powders may contain different ingredients not listed on the label. 

Synthetic Additives

Carter warns to keep an eye out for certain ingredients that can negatively impact your health or reduce the overall quality of the product. First is synthetic additives, like Red 40, Yellow 5, Blue 1, and artificial flavorings. These have been linked to negative health outcomes and also they are unnecessary. 

Fillers

The next thing to be mindful of is fillers like maltodextrin and cellulose. Manufacturers use them to bulk up the protein powder without providing nutritional value. Other thickeners to be mindful of in large quantities are guar gum, xanthan gum, and carrageenan, which can cause digestive discomfort and bloating. 

“Added fillers save money for the manufacturer, but not to provide benefits for you,” Carter said. 

Hydrogenated Oils

Avoid protein powders that list hydrogenated oils. Hydrogenated or partially hydrogenated oils are the source of trans fats, which can increase your risk of heart disease, stroke, and other chronic conditions. These oils provide a creamy and pleasant texture, which makes the product more marketable. This is good for the manufacturer but not for your health. 

‘Protein Blend’ Terminology

Carter advises that consumers should be wary of vague terminology like “protein blend” without a specification of the ratio of the amounts of protein. Some protein powders contain gelatin and soy blends and a minimal amount of the protein listed. 

“By being aware of these tactics and avoiding these ingredients, it will increase your mindfulness of what goes into your protein powder,” she added. “This will help you make a healthier and more informed choice that supports your fitness goals.”