Protein is a key macronutrient with many important roles in the body. It supports muscle repair and growth, helps produce neurotransmitters (like dopamine and serotonin), promotes satiety by slowing gastric emptying, and stimulates GLP-1 production. Including protein with meals can also help slow carbohydrate absorption and reduce post-meal blood sugar spikes, which is particularly helpful for people managing diabetes.
Proteins are made up of building blocks called amino acids, think of amino acids like individual building blocks, and the protein as the finished product. There are 20 amino acids used in the body, 9 being essential (meaning we have to get them from our diet) and 11 non-essential (we can make them ourselves). Not every food source of protein contains all amino acids, so it's important to get a variety of different protein sources in your diet.
While whole food sources are ideal, busy schedules can make consistent meal preparation challenging. Protein powders can be a convenient way to supplement dietary intake and help meet daily protein needs. With so many options available, understanding the differences can make choosing the right product easier.
Whey Protein
Whey protein is a by-product of cheese production. During this process, milk is separated into curds and liquid whey, which is then filtered to remove most fats, lactose, and minerals. The result is a concentrated protein source. You can find whey protein concentrate (which contains small amounts of lactose and fat) and whey protein isolate (typically filtered to 90%+ protein).
Pros:
- Smooth texture and mixes easily
- Typically tolerated well by those who are lactose intolerant
- Complete protein; contains all 9 essential amino acids
Cons:
- May still cause symptoms for some individuals sensitive to dairy
- Not suitable for those avoiding animal products
Plant-Based (Vegan) Protein
Plant-based protein powders typically combine multiple sources, such as pea, hemp, quinoa, or rice protein. Blending plant proteins helps provide a complete amino acid profile.
Pros:
- Suitable for those avoiding animal products
- Naturally contains fibre
Cons:
- Often thicker or grittier in texture
- Individual plant proteins are not complete proteins on their own; look for blends that combine multiple sources to ensure you're getting all 9 essential amino acids
Beef Protein Isolate
Beef protein isolate is produced by breaking down whole beef protein into peptides and amino acids, and then removing the fats and carbohydrates. The final product is neutral in flavour and does not taste like meat.
Pros:
- Dairy free option
- Compatible with paleo dietary patterns
- Complete protein; contains all 9 essential amino acids
Cons:
- Typically more expensive
The Bottom Line
Protein powder is not required for a healthy diet, but it can be a practical and effective way to support your protein intake when whole food options are limited. The best choice depends on your dietary preferences, digestive tolerance, and health goals.
If you'd like personalized guidance on diet or health, our naturopathic doctors are here to help.
