You’ll want: A high-quality whey concentrate should provide at least 20g to 25g of protein per 30g serving, with minimal carbohydrate and fat padding, according to Tung. Protein isolates should offer 25g to 28g per 30g serving.
The first or second ingredient on the label should contain words such as “whey protein”, “protein isolate”, “protein concentrate” or “micellar casein”, said Reutens. Put the product down if “sugar”, “maltodextrin” or other fillers are listed upfront.
Avoid: Creamers, oils and blends of amino acids such as glycine and taurine to spike up the supplement’s protein levels, cautioned Reutens. “They should not be listed near whey protein isolate in the ingredient list.”
The amino acids are added, said Tung, to artificially boost the supplement’s apparent protein readings. “Spiked products sometimes have an unusual bitterness or gritty texture from the added amino acids. Ensure the protein percentage comes from actual intact protein.”
Look out for collagen protein “blends”. “Collagen is an incomplete protein lacking tryptophan and is not a meaningful source for muscle protein synthesis,” said Tung. “Yet, it is sometimes blended into products and marketed ambiguously.”
Not suitable for: Lactose intolerant individuals. If you insist on whey, opt for whey protein isolate instead as whey concentrate contains more lactose, and can cause bloating and diarrhoea, said Reutens. “Those with a milk protein allergy should avoid whey and casein altogether as they can result in serious hives and anaphylaxis.
“Individuals with existing kidney disease should check with their doctors first as the protein load can be strenuous on their kidneys,” Reutens said.
On thyroid medication? Keep it at least four hours apart from your protein supplement “because the calcium in the protein powder will interact with your thyroid meds”, Reutens highlighted. “It’s also best not to take iron and calcium supplements too close to protein powders as their absorption will be affected.”
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