Protein is essential for a healthy body. It feeds our organs, supports bodily functions, keeps us full and builds muscle. To consume enough protein, many of us turn to protein supplements. With protein shakes and powders saturating the market, how do we know what to choose? Which brand is best? Which form of protein is best? There is whey protein, soya protein, egg protein, pea protein and more! Let's look at how to tell the highest-quality protein powders from the rest and make the best choice.
Key takeaways
- First decide which type of protein suits you: whey, casein, egg, soya, pea, rice or hemp.
- Check whether the protein is complete or needs to be paired with another protein.
- Look at the PDCAAS score: 1.0 is the highest; casein, whey, soya and egg score 1.0.
Dairy proteins
The first thing to consider when choosing a protein supplement is what type of protein it is made from, which can be overwhelming.1
- Whey protein concentrate is one of the most widely available sources of protein. It contains all nine essential amino acids, making it a complete protein, and it breaks down quickly and easily during digestion.
- Whey protein isolate is considered high quality. It is a purer, less processed product and is lactose-free, which makes it a better option for more people.
- Casein is another milk protein, broken down much more slowly by the body. If you are replenishing protein after a workout and want quick muscle uptake to build and repair muscle, casein is not the choice for you. Casein is better as a meal replacement, or for someone with diabetes who needs protein to help balance glucose.
Non-dairy proteins
Non-dairy sources are on the rise. Some non-dairy and plant proteins are naturally incomplete, so pay attention to this and add something to make them complete.1
| Protein | Complete? | Notes |
|---|---|---|
| Egg white | Yes | A great option if you avoid milk, though it digests more slowly than whey protein isolate |
| Soya | Yes | Digests well and is comparable to whey protein for muscle uptake |
| Pea | No | Comparable to whey protein in its high rate of absorption; pair it with another protein, such as rice milk, nut milk or nut butter, for full effectiveness |
| Rice | No | Also needs to be paired with another protein |
| Hemp (honourable mention) | Yes | Lower in protein, but high in fibre and chock full of heart-healthy omega-3 fatty acids |
The PDCAAS score
Once you have decided which type of protein powder is best for you, look at the PDCAAS score. This is the most accepted and widely used method for determining the digestibility and nutritional value of protein products.2 PDCAAS stands for protein digestibility-corrected amino acid score. The method "is based on comparison of the concentration of the first limiting essential amino acid in the test protein with the concentration of that amino acid in a reference (scoring) pattern".2
PDCAAS evaluates a food's protein quality by comparing its amino acid composition with what our bodies can use. It compares the amount of essential amino acids in the food with a scoring pattern based on the essential amino acid requirements of a pre-school child to determine its most limiting amino acid, or amino acid score. The score obtained determines the digestibility of the protein. The highest PDCAAS value any protein can achieve is 1.0. Casein, whey, soya and egg are generally considered good-quality proteins with PDCAAS scores of 1.0, while tree nuts score a bit under 0.50.
In conclusion
There is a lot to consider when choosing a protein supplement. First, decide what you need from the product. Then decide which source you want. Finally, look at the PDCAAS score to see how bioavailable the product is, to make sure you are getting a quality protein!
Sources
- Hoffman JR, Falvo MJ. Protein – which is best? J Sports Sci Med. 2004;3(3):118-130.
- Schaafsma G. The protein digestibility-corrected amino acid score. J Nutr. 2000;130(7):1865S-7S. doi:10.1093/jn/130.7.1865S
This article is for general information only and does not replace personal medical advice. Always discuss your situation, blood test results and supplementation with your bariatric team or healthcare provider.