How to Pick the Right Protein Powder For You

Protein powder is one of the easiest ways to supplement your daily protein intake. But not all protein powders are created equal.

Here are my favorite protein powders, and the body archetypes I recommend them for.

Pumpkin seed protein

This pumpkin seed derivative contains a complete amino acid profile and a balanced ratio of omega fatty acids. Plus, these seeds are high in zinc. This vegetarian powder protein is perfect for: fat-malabsorbed individuals, vegans and vegetarians, or those struggling with hormonal balance.

Organic whey protein & collagen

Whey protein powder is a favorite for muscle gain, because it is one of the most bioavailable forms of natural protein and contains branched-chain amino acids, an amino specifically linked to increasing muscle mass. But… buyer beware. Always make sure bovine proteins are sourced from organic, pasture fed cows, or better yet, goats.

This protein powder is perfect for: individuals who want to build muscle, those who struggle to break down conventional animal proteins, or folks under GI stress who may need collagen to soothe and coat the lining of their stomach.

That’s one of the reasons whey protein has been studied so much for building muscle. Leucine is just part of it. What kind of protein you consume matters as much as how many grams.

Much of whey's muscle reputation traces to leucine, one of the branched-chain amino acids studied for triggering muscle protein synthesis. Just check your label for the protein content per scoop. Just check your label, because scoop sizes and protein-per-scoop vary a lot between brands.

Watermelon seed protein

Yes, you heard me right! This unconventional plant based protein powder is a hidden gem. Watermelon seeds are not only an excellent source of protein, but contain a spectrum of B vitamins and magnesium - excellent for muscle recovery. This vegan protein powder is perfect for: fat-malabsorbed individuals, vegans and vegetarians, and folks who tend towards muscle cramping or anxiety, and might need a magnesium boost.

Pea protein is the plant base you'll see on shelves more often. This can be useful info when deciding between seed protein and pea because flavor will often determine if you keep using a particular product.

Marine collagen

VitalProteins makes an excellent wild-caught marine collagen that I suggest to clients who cannot tolerate bovine collagen or whey. Because this form of collagen is harvested from fish, it may help support bone and mineral health.

This protein powder is perfect for: individuals who want to improve joint and bone health, pescatarians, and folks who cannot tolerate the fat in bovine collagen.

Plant Based and Vegan Protein Powders

If you're dairy-free or vegan, or simply find that you tolerate plants better, a plant based protein powder could be a great choice. Many combine multiple sources of protein like pea, pumpkin, and watermelon seed to fill in the gaps of essential amino acids. Vegan protein powder or even vegetarian powder protein can provide the same benefits as animal protein sources when the protein content per serving is adequate. For those who need a plant based unflavored protein powder so it doesn't alter the taste of whatever they mix it with, there are plenty of options. Some folks may want a diet vegan protein powder that's low in sugar. Whether your goal is muscle recovery with a vegan protein supplement or protein supplements for vegetarian dishes, an organic protein powder like Orgain is a good place to start.

Pea protein will be your main base, and its taste is important to know. The flavor of unflavored pea protein is a bit strong in some people's opinion, which is where blends and light flavoring come into play. If your reason for quitting a supplement is the taste, this may matter for your choice of pea or seed protein.

Building the Perfect Protein Smoothie

One of the easiest ways to have protein at breakfast is with protein smoothies or protein shakes with protein powder. Let’s think about it like we’re thinking about a cake in layers. There’s a liquid layer, then there’s a layer of protein powder, then maybe a layer of fruit, and then maybe another layer on top. Here’s a general formula I like to use: - 1 cup of liquid (you can use water, regular milk, or a milk alternative) - 1 scoop of your favorite protein powder - 1/2 cup to 1 cup of fresh fruit - A handful of spinach or one tablespoon of nut butter - A handful of ice This works best when you have an organic protein powder unflavored so that the flavors of your fruit take over.

Choosing the Right Protein Powder

Two things should determine your choice of protein powder: 1) your fitness goals, and 2) how well your body tolerates certain kinds of protein. Muscle-building goals? You might want a more bioavailable form like whey. Dairy-free? Or have gastrointestinal sensitivity? A plant-based or seed-based protein might work best for you. Here are the ones I use, and what type of body they might benefit.

Frequently Asked Questions

How to select protein powder?

Start with your goal and your gut. If you're building muscle, a bioavailable option like whey may help support that. For those avoiding dairy, or with GI stress, a plant based or seed protein might work better. Then, look at the ingredient list, keep it short & clean, and choose a flavor (or none) that you can look forward to consuming every day. At Village Green Apothecary, our practitioners can help you match a protein powder to your body and your goals.

What protein powder has the most protein?

Isolates have a slightly higher amount of protein per scoop compared to whey protein concentrates. Whey protein isolate as well as plant isolates (e.g., pea protein isolate) generally contain the highest amount of protein per scoop, although you’ll need to check the nutrition facts label as the amount of protein per scoop can differ significantly depending on the product and scoop size.

Can protein powder go bad?

The short answer is yes, it can. However, it is generally shelf-stable. Most protein powders will have a best-by date and will be good for several months up to 2 years if unopened. However, if you notice it has started to clump, smell off, has a bitter taste or looks moist, you should throw it away.

Where buy protein powder?

At Village Green Apothecary we have whey protein powder as well as plant-based and collagen protein powders for sale. If you don’t know which one is right for you, our staff will gladly help you choose. You can buy protein powder here or online at myvillagegreen.com from brands such as Jarrow, Pathway, and Garden of Life.

Are protein powder good for weight loss?

They can make time for a weight-loss regimen, but protein powder won’t magically help them lose weight. Protein is associated with feeling full longer, which may help support fewer cravings between meals. Select a lower-sugar alternative, use it as a substitute for an inferior snack, and complement it with genuine food. At Village Green Apothecary, our practitioners can help you match a powder to your goals.

Can protein powder make you fat?

Protein powder isn’t what makes you put on body fat. It’s extra calories that make you put on body fat, no matter where they’re coming from. One serving or scoop is typically about 100-150 calories, so it’s the high calorie flavors, the massive shakes, and the additions that can cause weight gain. Just check the nutrition label, stick with shorter ingredient lists, and your protein powder won’t be holding you back.

Can protein powder cause kidney stones?

Most healthy people aren’t at risk for kidney stones from protein powder in normal amounts. If you do form stones or have kidney issues, you should talk to your provider before using protein powder. Very high protein intake and certain protein powder ingredients may matter for you. Being well hydrated is always a good idea. Our practitioners at Village Green can help you choose the right form for you.

Are Protein Powders Good For You?

When used correctly, protein powder can be a convenient tool for filling in any nutritional gaps. My advice would be to avoid brands with long ingredient lists and unnecessary additives. Opt for a supplement with a high quality protein source, a reasonable serving size, and limited ingredients. It’s a useful addition to any wellness regimen.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.