By now we know that protein should be an essential part of our diet. It not only helps in weight loss but also helps in building muscles and strengthening our body.

The National Institute of Nutrition (NIN), under the Indian Council of Medical Research (ICMR), also advises us to ensure that our daily protein intake should be 0.66 to 0.83 grams of protein per kilogram of body weight.

However, not everyone can meet the daily protein requirement from their diet.

Using protein powder is an easy way to ensure we reach our protein goals for the day.

Myths About Protein Powder

Let’s say you want to start using protein powder and you search for protein powder on the internet. Now, this will confuse you even more and you will have questions like: Which one to choose? Whey or plant-based? Which flavor? What type of protein?

This is due to the wide variety of products available in the market, leaving people confused about which protein powder to choose.

If you’re planning to start using protein powder and are feeling the same confusion, you’re not alone; and one of the biggest questions many of us face is whether to choose animal-based or plant-based protein.

We asked experts to answer all the common questions, so you know what protein powder is all about before you spend Rs 5,000-10,000 on it.

What is protein powder made of?

Mumbai-based nutritionist and health expert Debjani Gupta says protein powders are powdered forms of protein that come from two sources, plants (soyabean, peas, peanuts, rice) and animals, i.e. milk (casein or whey protein).

Each type of protein is made in different ways. For example, whey protein is made from cow’s milk, which contains about 20% whey (the liquid left after straining milk) and 80% casein (an emulsifying substance found in milk).

Debjani says powders may also contain other ingredients, such as added sugar, artificial flavors, thickeners, vitamins and certain minerals.

“When we are unable to meet our protein requirements from natural sources, it is best to resort to protein powders to meet the RDA (recommended daily allowance),” says Debjani.

Vegetable protein, on the other hand, is made from sources such as soybeans, peas or rice. Vegetable ingredients are ground into flour and then mixed with water to form a slurry, which is separated from fiber and starch and then further purified to remove unwanted components. The purified protein is spray-dried to form a powder.

Vegetable vs. Animal Protein: Which Should You Choose?

Choosing plant or animal protein depends on your dietary needs. Jyoti Khanioj, dietician at Max Super Speciality Hospital, Patparganj, Delhi, says that both plant and animal proteins have their own unique benefits.

She says animal proteins are typically complete proteins and provide all the essential amino acids, making them highly beneficial for muscle building and recovery.

However, plant proteins are often lower in fat and calories, and they provide additional nutrients such as fiber and antioxidants.

“The choice depends on individual dietary preferences, health goals, and ethical considerations,” she says.

Comment: If you are starting to take protein powders or have any stomach issues, go for plant-based proteins as they are easier for your stomach to digest. Later, you can switch to whey protein.

Debjani says whey protein includes whey isolate and whey concentrate. Whey isolate is a highly filtered form of whey protein, and it contains very little lactose.

It has less fat, carbohydrates and calories than whey concentrate and is at least 90% protein.

“This would be a good option for people who do not tolerate lactose well or who want to maintain muscle while losing fat. Whey concentrate contains 70-80% protein, is higher in lactose, and has more of the biologically active components that you would find in whole milk,” says Debjani.

However, Debjani says whey isolate would be a good option for those looking for better recovery from workouts, and to build and maintain muscle mass, but it would be more expensive than concentrate as it involves more processing to filter out more fat and carbohydrates.

Debjani says plant-based protein powders can suit people with different lifestyles and dietary restrictions.

“They have more fiber and less fat than animal-based proteins. They are rich in nutrients and promote muscle growth. Some of these protein powders contain only one type of plant-based protein, such as pea, while others have a mix of these,” says Debjani.

Therefore, he suggests that when choosing plant-based proteins, one should opt for a mixture as these are considered complete proteins, while single-type proteins are considered incomplete proteins.

Can women consume whey protein?

Many people believe that women cannot consume whey protein, but experts say that this is just a myth and women can consume whey protein.

“Women can consume protein powder to meet their protein needs, aid muscle growth, and maintain overall health,” says Jyothi.

She says, “Women and elderly people can take protein supplements. In fact, it is easy to take protein and meet your protein requirement. Ideally, we do not recommend any protein supplements for children.”

Can whey protein give you acne?

Nahid Khilji, dietitian and co-founder of Health Hatch, says that protein powders do not cause any kind of acne unless a person is lactose sensitive and is consuming whey protein, which can cause acne.

side effects of protein powder

Nahid says there are no side effects, but sometimes, “people may experience digestive issues like constipation or bloating, which can be easily remedied by increasing fibre intake, increasing water intake or reducing the amount of protein supplements.”

Who should not consume protein powder?

Jyothi says that although everyone can consume protein powder, some people should avoid it, such as:

• People with kidney problems.
• Individuals with dairy allergies or lactose intolerance should avoid whey and casein proteins.
• Pregnant or lactating women should consult a doctor before use.
• People who have high protein levels in their body.

Remember: Always consult a healthcare provider to make sure protein powder is safe for their condition.