What's Really In Your Protein Powder?

Is your goal to lean out or get swole? Maybe you’re just trying to get your daily dose. Whatever your reason for taking protein powder, it’s important to know what you’re putting down the hatch. Have you ever wondered what’s in your protein powder —like, really, really in it — not just the amount of protein, carbs and fat? Protein powders aren’t strictly regulated by the FDA: Companies operate on more of an honor system, so there’s more leeway for lower-quality products like cheap proteins, fillers and unnecessary additives to make their way in.

In more serious instances, harmful levels of heavy metals (mercury, arsenic and lead — no thank you) and even banned substances have been detected. So what can you do? First, look for third-party certification. Here’s a close look at 12 common protein powder ingredients, both good and not-so-great, and what you need to know before getting in the checkout line. The most popular source of protein found in big, plastic tubs, whey comes from milk and contains all of the nine essential amino acids, making it a complete protein. This is a good thing.

The most common types of whey include isolate, concentrate and hydrolyzed. WHAT TO LOOK FOR: You want whey to be at the top of your ingredients list, and choose a product that is rBGH-free. If your budget allows, go for certified USDA organic, grass-fed powders. Also, if you’re lactose intolerant you may do better with whey isolate because it contains less lactose. If you’re lactose intolerant or just prefer not to do whey, egg white protein and gelatin protein are two dairy-free options.

Casein protein is also whey-free. Like whey, it’s derived from milk, but it tends to make protein shakes much more thick and is digested and used by the body much more slowly, says Jason Powell, Ph.D., member of Team Optimum Nutrition. “It is commonly used as a nighttime supplement among strength athletes and bodybuilders to aid in curbing their appetites over the entire night,” adds Powell.

However, since it is slow-moving, it can cause problems in people who already have issues with constipation, says sports dietitian Georgie Fear. WHAT TO LOOK FOR: Although less common, organic and GMO-free egg white powders and grass-fed, pasture-raised gelatin versions are available. If you follow a plant-based diet or are simply trying to cut down on your consumption of animal products, plant-based proteins can be an easy way to get more protein in your diet.

Dietitian Georgie Fear recommends trying different kinds to find the right flavor for you. Soy and sunflower lecithin are common emulsifiers you might see on an ingredient list in whey protein options (it’s less common in plant-based powders). They are tasked with the job of helping the powder dissolve more easily in water, milk or whatever other liquids you include in your shake. After all, no one likes to drink a chunky protein shake. Emulsifiers don’t alter your protein powder’s nutritional profile or taste.

WHAT TO LOOK FOR: If you have a soy allergy, pick a soy-free option, and choose an organic powder if avoiding genetically modified soy is important to you. “As the name implies, these are included to give the powder a thicker consistency when it’s mixed up with water or milk. Common thickeners include guar gum, locust bean gum, xanthan gum, carrageenan and maltodextrin — and none are animal-derived, so they’re vegan,” says dietitian Georgie Fear, author of Lean Habits for Lifelong Weight Loss.

Although they’re starches, they aren’t used in enough quantity to add a significant amount of carbs or sugar to your protein shake. WHAT TO LOOK FOR: Most of these thickeners are relatively benign although if you're trying to avoid them altogether, there are products available in the market. The CSPI gives carrageenan a "caution" rating however, especially for those with a history of GI issues.

If you’re looking for extra protein without all the carbs, make sure you’re reading the nutrition facts panel and ingredients list before purchasing. To keep powders palatable but the sugar content down, sugar alcohols and artificial sweeteners are typically added. You can find them listed in the ingredients list under one of their many aliases including: mannitol, sorbitol, xylitol, hydrogenated starch hydrolysate and erythritol for sugar alcohols and sucralose, aspartame and saccharin for artificial sweeteners.

Stevia is another common ingredient that is considered a novel, more “natural” sweetener. “Many people using protein powder are seeking the added benefits of muscle recovery while pursuing or maintaining a lean frame. Unnecessary added sugars can interfere with those goals,” says dietitian Cliff Edberg. WHAT TO LOOK FOR: The Center for Science in the Public Interest recommends cutting back (limiting) the amount of sugar and sugar alcohols and to completely avoid aspartame and sucralose.

Shop for an unsweetened powder or one that uses stevia. In some people, sugar alcohols, including mannitol and sorbitol, may cause an upset stomach, bloating and gas. Remember, you can always sweeten your protein shake with a single serving of fruit or berries. From “cookies and cream” to “cinnamon roll,” protein powders can take on almost any flavor, and to accomplish this while keeping the calorie and typically sugar content down, natural or artificial flavors are added. Flavors aren’t simple and in many cases can contain more than 100 different chemicals.

Natural flavor means it’s derived from an animal or plant; artificial flavors are made in a lab. According to the Environmental Working Group, however, there’s little difference between the two. WHAT TO LOOK FOR: The chemicals used in both natural and artificial flavors isn't specified on the label so if you have allergies, especially to MSG or MVP, you may want to avoid. Or, if you’re just concerned about natural or artificial flavors altogether, your best bet is to look for an unflavored powder.

Share this post