We generally do not recommend people add a protein shake before or after a workout or as a meal replacement.  Protein powders are however a convenient way to increase protein consumption, especially for people who have difficulties consuming adequate amounts. Vegans, vegetarians and pescatarians are all populations who typically eat lower protein diets due to the restricted protein sources in the diets, and as such they may benefit from protein supplementation.  When people are growing, starting a new workout program, increasing their workouts intensity or recovering from injury the body requires higher amounts of protein to facilitate growth and healing.  In these instances protein powders may also be recommended.

It’s still best to obtain your protein and all the other macronutrients from whole foods, as whole foods will offer a well-rounded balance of nutrients and will keep our clients feeling full longer. People who rely on protein powders but complain of hunger should be reminded that protein like all macronutrients that come from whole foods would keep them feeling fuller for longer.  Drinking does not offer the same feeling of satiation that eating does.  In reverse of this, hard-gainers, people who have a hard time gaining weight despite always feeling full, may find drinking their protein is an advantage.

When selecting a protein powder you are encouraged to chose products with as few additives as possible. Protein powders will often contain high amounts of sugars along with other unnecessary and sometimes toxic substances.  If you are otherwise eating a balanced diet, your protein powder does not need added vitamins.  In addition, clients should understand protein classifications.  Protein is derived from various food sources and is classified as either concentrated or isolate.  Concentration is the process of removing the non-protein parts, usually leaving a powder of 70% – 80% pure protein, mixed with carbohydrates and fats.  Isolate proteins are further refined, yielding a more premium protein that is up to 95% pure.  A complete protein powder is one that supplies all the essential amino acids, while incomplete protein powders will contain some but not all essential amino acids.

The most common types of protein powder include whey, casein, soy, and pea.  Whey and casein are shown time and time again to be some of the best sources of high-quality, complete protein powders, however the plant-based proteins also have many benefits.

Whey

This is the most common type of protein powder and is very popular among athletes. Whey is a milk protein and it is a complete protein, which the body absorbs quickly and easily.  For this reason, athletes will often have whey shakes before, after and even during their workouts in order to fuel the activity and replenish protein supplies.  Whey is water-soluble so it blends well with fluids and has a silky texture.

Casein

This is a protein powder that is rich in glutamine, which may speed up muscle recovery.  Casein is a milk protein and it is a complete protein, which is water-insoluble. It turns into a gel in the gut causing body to digests it at a slower pace than it does whey. For this reason, casein will leave one feeling more satiated than whey, which makes it a good option for clients who wanting to curb hunger pangs. It is recommended that casein powered be taken at night before bed, or prior to any known period of fasting because it helps give one the sensation of feeling full for longer.

Soy

Soy is a complete protein that is plant-derived, making it a great option for vegans or for people who do not eat dairy. Soy does not dissolve as well as whey and is said to not have as pleasing a taste as other protein options.  In addition, soy proteins are rich in isoflavones. These are compounds that have estrogen-like effects in the body, and are often referred to as phytoestrogens.  For this reason, many people believe that soy proteins have a testosterone-reducing effect. There is no evidence to suggest this is true[1].

Pea

Pea protein is treated like an incomplete protein despite containing all 9 essential amino acids, as it does not contain adequate amounts of one particular one: methionine.  It is still an excellent option for vegans, or people who do not eat dairy or soy as while only trace amounts of methionine are found in pea protein, this can be obtained from other foods such as sesame seeds or Brazil nuts, and of course in eggs, meat or fish.  Studies have shown that when combined with exercise, pea protein consumption has similar results to whey protein consumption.[2]

Protein Powder Selection

Selecting a protein powder will be unique to the client’s needs.  High quality protein powders containing as few additives as possible should always be recommended.  The following chart will help determine the best use.

 

Type of Protein Powder	Qualities
Whey	Derived from milk. Water-soluble – palatable and mixes easily in water, shakes or other foods. Quick to digest – good for use around workouts to replenish protein stores. High concentration of essential amino acids – helps minimize protein breakdown during or after high intensity exercise. May stimulate production of glutathione – a powerful antioxidant that supports the immune system.
Casein	Derived from milk. Water-insoluble with large particles – slower to digest. Assists in the feeling of satiation or fullness for longer. High concentration of the amino acid glutamine – may reduce muscle loss and muscle rebuild. Good for nighttime snack – the majority of protein synthesis (tissue building) occurs while we sleep.
Soy	Plant derived. Slightly more difficult to dissolve. Has an acquired taste that some people find unpleasant. High in phytoestrogens – some people may be advised by their medical practitioners not to consume soy products for this reason. Good replacement for whey or casein in people who do not eat animal or milk products.
Pea	Plant derived. High in all essential amino acids except methionine, which can be obtained in other foods. Excellent source of protein for vegans, vegetarians and those who cannot eat soy products.

 

Clients supplementing with protein powders while tracking macronutrient intake should be recording macronutrient data as per the nutrition labeling on the specific product they are using.

[1] Haun C. T., Mobley C. B., Vann C. G., Romero M. A., Roberson P. A., Mumford P. W., et al. (2018). Soy protein supplementation is not androgenic or estrogenic in college-aged men when combined with resistance exercise training. Sci. Rep. 8:11151. 10.1038/s41598-018-29591-4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6057888/

[2] Banaszek A., Townsend J.R., Bender D., Vantrease W.C., Marshall A.C., Johnson K.D. The effects of whey vs. pea protein on physical adaptations following 8-weeks of high-intensity functional training (HIFT): A pilot study. Sports. 2019;7:12. doi: 10.3390/sports7010012. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358922/