How to choose a good protein supplement? #whey #protein

Well, I know that I am gonna get a huge flak for writing this post, especially in a time when ICMR (Indian Council for Medical Research) has published various guidelines for avoiding the consumption of Protein supplements for Indians!

But, then I chose facts and 2 decades of Medical research and studies. If the Research panelists of Doctors of ICMR are willing to ignore the decades of Proven research and still go ahead with providing misleading guidelines, then, sorry am not supporting it.

I am in no manner trying to promote unnecessary use of supplements. But, I understand the balance and the convenience that a good protein supplement provides, and that has helped me as well as millions of people globally to complete their protein requirements when either

1. People were not able to have the desired protein intake in their diet from whole foods.

2. People were having cooking issues.

3. People had to be on the calorific deficit and still wanted to conveniently meet their protein needs for the day.

and many more such practical reasons that do exist.

But, a decision taken from a standpoint of knowledge is much better than one taken with misinformation.

Before, guiding you on how to choose a good protein supplement, I will tell you about the ones that are available and which should people consider to buy.

Protein Supplements Can be classified as: -

1. Whey Protein (milk derivative)

   1. Whey Protein Concentrate - The least expensive type of whey. This should be considered by most people who are noncompetitive bodybuilders and not extremely calorie-conscious. Good for immunity building as made from natural methods of filtration.

   2. Whey Protein Isolate - Little on the expensive side. Should be considered only if you are highly calorie-conscious because you have some motive to go on stage or are a competing athlete.

   3. Whey Protein hydrolysate - damn expensive and should only be considered by PRO bodybuilders with enough money to spare.

   4. Whey Protein Blends (Mixture of Concentrate, Isolate, hydrolysate in various proportions). Can be considered by most people for regular usage.
      

2. Casein Protein (milk derivative)

   1. Calcium Caseinate - Rich source of calcium and slow digesting protein. Cheaper than whey. Higher in calories and slightly lower in terms of Protein percentage per 100gm as compared to whey. Inferior in quality to Micellar casein as in terms of Protein biovality.

   2. Micellar Casein - The best form of slow-digesting protein. Cheaper than whey. Less marketing. Least adulterated. Also called Night Time protein. But can be taken at any time of the day. Less in biovality than whey protein. And, a little higher on the calories side. But, more fulfilling and keeps your body in the anabolic stage for a longer duration as compared to whey protein. My favorite.

3. Soy Protein - Good choice for lactose intolerant people who can not take dairy-based protein. Even good choice for Vegans.

4. Plant protein (Pea protein)/ Vegan protein - Mainly for vegans. Less effective than whey in terms of biovality (protein absorption in the body). More costly due to the marketing gimmick of being vegan protein.

5. Rice protein - An alternate type of protein for people who want variety in terms of protein sources in life. Not successful in the market. Least believable form of protein.

Now how should you choose a good protein supplement?

1. Buy from reputed brands. Preferably from the Brand websites directly or when the brand itself is a seller on Amazon/ Flipkart, etc.

2. Always check that the protein content per 100 gm of supplement is at least 70gm or above as mentioned in the Nutrition Label.

3. Avoid protein with added sugars, Palm oil, Maltodextrin, etc.

4. Prefer Protein with natural sweeteners as Stevia.

5. Prefer proteins that are Informed Choice Certified andTrustified Certified.

6. In terms of the best bang for the buck - Protein supplements with blends are a good choice and they can be even better if the first ingredient mentioned in the list is Whey Protein Isolate and the second ingredient mentioned is Whey protein Concentrate.

7. Buy proteins from brands that openly disclose their filtration methods and complete amino acid profiles.

8. Generally avoid buying Protein supplements from Brands that promote usage of Fat burners, Growth hormones, Testosterone Boosters, Shilajeet and Ashwagandha. They are more intended to make a profit rather than provide you with good products.

9. No need to look for proteins with added Vitamins, Minerals or digestive enzymes.! If you take quality protein and increase the dosage in your diet slowly rather than suddenly gulping down a whole scoop of protein (when before using it you have been running on a severely protein-deficient diet.) then, you will not face any bloating or digestive issues.

10. I recommend pure protein without added Creatine. As once creatine is added to a protein, you can not judge whether the protein content in per scoop of protein as claimed by the Brand is genuine or due to an increase in the Nitrogen component in the mixture. So better to take creatine separately than take a creatine mixed protein.

11. Yes, Protein with added artificial flavors and preservatives are safe for consumption. But, if you are too finicky- then you may consider using raw whey proteins.

Avoid Proteins with nutrient list like the following: -

Please understand that protein is neither a steroid nor a miracle supplement. Taking protein will not get you a super-shredded celebrity physique! That is just a marketing gimmick.

A protein is just that - umm... a protein! An essential macronutrient that is highly required by all people for healthy living. Doesn't matter if you eat it from a whole food source or supplement it for convenience.