Buying protein supplements can be very confusing. There is SO much to consider…
Which is the best primary source? Animal-based? And if so, whey, casein or egg? Or plant-based? And if so, soy, pea, hemp, brown rice or any others?
How was it produced? What were the conditions in which it was raised/grown? Where was it raised/grown? How far has it travelled? How has it been processed? How has it been packaged?
What’s been added? Are natural sweeteners better for you than artificial? Should I avoid all preservatives? Do I need to worry about flavourings/colourings? Does the protein need all essential amino acids? Do I need added BCAAs?
How do we answer these questions?
I’ve spent a few weeks diving into the research so that I could better understand protein supplements for myself. I did this so I know I could buy the protein shake that helps me achieve my fitness goals, contribute to good health, and minimise my environmental impact.
There are so many factors I could have looked at, such as the product’s social impact, or its impact on animal welfare, or even how the company treats its staff. However, I chose to focus on health/fitness, sustainability, and transparency since my educational background gives me a more informed position to interpret the evidence. Also, in my opinion, often the environmental impact and transparency of a brand product, in general, correlate with other important factors like those mentioned.
Having done this research (which has grown into such a large project I’m considering expanding it into my masters dissertation…) I now want to share my results with other conscious consumers to help them make informed decisions.
So… which is the best protein powder?
Well, I’m afraid it’s not as simple as saying one single product is the best.
The ‘best’ protein powder depends on how you personally define best, which itself depends on who you are, your fitness goals, your age, your budget, your dietary sensitivities, and ultimately your personal preferences.
For example, if you are a professional athlete being sponsored to compete in a high level competition, you will need… 1) an informed sport certified product which certifies the absence of banned substances. 2) the highest quality, most purified and most bioavailable protein supplement available. 3) Depending on the sport… lots of it!
…All of which demand a large price tag, often unreasonable for any unsponsored non-athletes, but since they are being sponsored – price (often) isn’t a factor!
Alternatively, an individual with certain dietary requirements, dietary conditions, sensitivities, intolerances and allergies may find they can’t tolerate certain products, either due to the source of protein, or how it was processed and produced. (and by the way, this covers a very large number of people – for example, in the UK, between one and two in every 10 people are lactose intolerant).
Price is obviously another factor in what you consider the ‘best’ protein. If you’re really struggling for cash, buying the most expensive product you can find may simply not be an option. However, if you’re less concerned about price but want to ensure you’re getting the absolute best quality top of the range protein that is positively impacting the environment, then higher-end shakes are where you should be looking. This doesn’t mean you should get the most expensive shake you can buy though. Expensive products may be expensive for different reasons… a product may be packaged & presented to look fancy shmancy, but actually offer nothing unique at all. Alternatively, a producer will have taken many steps to ensure a high quality, responsibly sourced and produced product – steps that actually cost money, and therefore necessitate a higher price tag (like example 2).
It goes without saying that the ‘best’ protein for a vegan must be-plant-based. But the question is, for non-vegans, are there any sources of plant-based protein that meet all the same requirements as animal protein? And do they offer any advantages?
There are a few common arguments against plant-based sources of protein; ‘incomplete’ amino acids profiles, reduced bioavailability, and presence of anti-nutritional factors. What is often overlooked is that all of these shortfalls can be overcome to a degree that makes these protein sources valid contenders. For example, combining different plant-proteins can create a more ‘complete’ amino acid profile, similar to that of animal-based proteins, and certain processing methods and additional components such as enzyme blends can increase bioavailability and reduce antinutritional content. So, whilst more research is required (and is being done!) into further optimisation of plant-based proteins, they are still able to help us achieve our fitness goals.
And when it comes to environmental impact… the tables are completely turned. Animal based proteins have a much higher impact on global biodiversity loss and climate change. This is down to the increased energy demands, water use, land requirements, greenhouse gas emissions, and contribution to chemical pollution. And whilst it’s important to note that for both plant & animal based sources, the exact environmental impact depends on which source is used, the conditions in which it was grown, and how it was processed, transported and packaged… I’m yet to find evidence that suggests animal-based protein powders compare with plant-based in terms of sustainability.
So, for this reason, 3 out of my top 5 protein products are plant-based.
I guess ultimately the question you want answered is, what’s the best protein powder that, on balance, isn’t too expensive, is good protein that will help me achieve my fitness goals, benefit my health, and has a minimal environmental impact…?
After having looked at over 50 different products... I have narrowed it down to my top 5. I recommend you take a look at their websites and decide for yourself when is right for you. Please get in touch if you want to learn more.
1. BodyMe, Vegan Protein Blend
Protein source: Pea, brown rice, hemp seed
Protein content: 18.6g per 25g (unflavoured)
Sizes available: 1kg (£34.50) (25% discount with subscription, costing £25.88)
Comparative price: £0.65 per 25g (with discount)
EAA/BCAA: 3.77g per 25g, full amino acid breakdown, extensive vitamin and mineral breakdown
Details: Vegan, Soy free, gluten free, organic (Soil Association Certified)
Packaging: Zip lock flexible plastic packaging
Extra efforts: their production runs off 100% renewable electricity, and they and donate 10% of net profit to charity “This year we donated to the charity - Rainforest Concern - sponsoring 170 acres in the Choco-Andean Rainforest Corridor Project in northwest Ecuador”
Flavours available: 4
2. The Organic Protein Company, Organic Whey Protein
Protein source: Organic whey (concentrate)
Protein content: 19.8g per 25g (unflavoured)
Sizes available: 400g (£22), 3x, 5x, & 10x 400g (discounts when you buy in bulk – buy 5 for £93.50 and 10 for £176)
Comparative price: £1.17 per 25g (when you buy 5, £1.10 if you buy 10)
EAA/BCAA: 4.5g BCAAs per 25g, full amino acid breakdown
Details: Soy free, gluten free, certified organic (European union)
Packaging: Zip lock flexible plastic packaging. Trying to find better packaging
Extra efforts: 25p from every pack donated to Compassion in World Farming. Also, very clearly states where all ingredients are sourced. “We publish independent nutritional test results for every batch, explain how every ingredient is made and list the countries of origin for all the ingredients too.”
Flavours available: 4
3. Bulk powders, Vegan Protein Powder
Protein source: Pea, brown rice, pumpkin, flaxseed, quinoa
Protein content: 16.4g per 25g
Sizes available: 500g (£14.99), 1kg (£24.99), 2.5kg (49.99) (35% off, when applied to the 2.5kg bag this costs £32.49)
Comparative price: £0.32 per 25g (with discount on 2.5kg bag)
EAA/BCAA: no info
Details: Vegan, Soy free, gluten free, added enzyme blend
Packaging: “uses compostable packaging”, but no indication of how to dispose (which is important!)
Extra efforts: none obvious
Flavours available: 10
4. Reflex Nutrition, Instant Whey Pro
Protein source: Whey (Concentrate and isolate)
Protein content: 20g per 25g
Sizes available: 900g (£29), 2.2kg (£56), 4.4kg (£95) (25% discount given on sign up, when applied to 4.4kg this costs £71.25)
Comparative price: £0.40 per 25g (with discount)
EAA/BCAA: 4.87g BCAA per 25g, with full amino acid breakdown
Details: added enzyme blend, “Grass-fed cows, never corn”, added enzyme blend, Informed Sport certified
Packaging: plastic tub
Extra efforts: none obvious
Flavours available: 6
5. Form Nutrition, Pure Blend
Protein source: Pea, Brown Rice, Whole Algal, Hemp
Protein content: 19.3g per 25g
Sizes available: 500g (£26) (20% discount with subscription, costing £20.80)
Comparative price: £1.04 per 25g (with discount)
EAA/BCAA: 3.81g BCAAs per 25g, full amino acid breakdown
Details: Vegan, Soy free, gluten free, B-Corp certified
Packaging: 100% plastic free, home compostable packaging
Extra efforts: with every product you purchase, you help support those in need via the Form Feeding Fund at Bansang Hospital in The Gambia
Flavours available: 1
*I’ve standardised to 25g, not ‘serving size’, since each product’s serving size was different. Also, I haven’t talked about how they taste because that’s less of an issue for me personally, I tend to blend my protein with milk (or a milk alternative) and a banana.
So, there you have it – my top 5 protein powders.
I really do recommend you go look at their websites and see for yourself (then go take a look at some of the other big protein websites and compare their transparency and quality…)
My top proteins might change over the next few years – new products will likely come out, or current products might up their game. Only time will tell!
Please get in touch if you have any unanswered questions, or just want to learn more.
Let’s get shaking!
Sustainable Health Rating: I give plant protein 7/10
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