Your Guide to Choosing Protein Drinks, Powders, and Bars

By Marilyn Mills, MS, RD, LD, CDCES at The Elliot Center for Advanced Nutrition Therapy 

In the quest for optimal health and fitness, protein supplements like drinks, powders, and bars have become staples for many. However, not all protein products are created equal. Choosing ones that are high-quality, low in inflammatory ingredients, and not loaded with sugar and sodium can be challenging. This guide will help you navigate through the options to find the best products for your needs. 

Understanding Types of Protein Supplements 

Protein supplements come in various forms, including drinks, powders, and bars, each with its own benefits: 

• Protein Drinks: Ready-to-drink beverages that offer convenience and quick absorption 
• Protein Powders: Versatile and can be mixed with water, cow’s or plant milk, or added to recipes 
• Protein Bars: Portable and perfect for on-the-go nutrition 

Learn About The Elliot Center for Advanced Nutrition Therapy 

4 Considerations for Quality Protein Supplements 

1) Source of Protein 

There are three main types of protein found in supplements. Each has its own benefits.  

Whey protein is highly bioavailable, which means it is quickly absorbed and easy for your body to use. This makes it ideal after a workout. The texture is soft and “pillowy.” Whey protein powder is commonly found as a concentrate. For a purer form, consider whey protein isolate or hydrolysate, which are pre-digested and lactose-free. Try to look for those without artificial sweeteners. 

Plant-based proteins are made of protein from peas, oats, seeds, or brown rice. These are great for vegans or those with dairy or soy intolerance. These powders may have a gritty texture. Look for organic brands and those free from artificial sweeteners. 

Collagen protein is good for skin, hair, nails, and joint health. It is not a complete protein because it is missing some of the essential amino acids, but it still offers protein. This easy to mix powder can be stirred into hot or cold beverages or even baked goods. Bone broth offers another option to get collagen protein. Look for grass-fed and pasture-raised sources.  

2)  Ingredient Quality 

Look for proteins that have few ingredients. This indicates a less processed product. Aim for supplements with a short, recognizable ingredient list. 

Also, avoid artificial sweeteners like aspartame, asulfame potassium and sucralose. Opt for products sweetened with stevia, monk fruit, or a small amount of natural sugar, such as cane. 

3)  Inflammation-Reducing Properties 

Choosing foods with low inflammatory ingredients or anti-inflammatory properties can help reduce the risk of chronic diseases and support overall health. These foods can also aid in faster recovery, improved digestion, and better management of inflammatory conditions. 

Look for supplements with anti-inflammatory ingredients like turmeric, ginger, or green tea extract. Avoid products with artificial colors, flavors, and preservatives since they may cause inflammation. 

4)  Nutritional Profile 

• High Protein Content: Choose products that provide at least 15-20 grams of protein per serving. 
• Low Sugar and Carbs: Aim for supplements with less than 5 grams of sugar and minimal carbs unless you need them for post-workout recovery. 
• Healthy Fats: Some products include added MCT oil or omega-3s, which are beneficial for overall health. 

Final Tips 

Read labels carefully and always check the nutritional information and ingredient list. Different protein sources work better for different people. Pay attention to how your body reacts and adjust accordingly. Some protein powders add pre-biotics such as chicory root or inulin or FOS (fructoligodisaccharides). For people with IBS symptoms, Crohn's, or inflammatory gut, these ingredients may create bloating and distress, like lactose intolerance.  

 Finally, consult a professional if you have specific dietary needs or health conditions. Elliot Nutrition Services offers one-on-one consultation for children and adults of all ages and health goals.  

By focusing on high-quality ingredients, low-inflammatory properties, and balanced nutritional profiles, you can choose protein supplements that support your weight, general health, and fitness goals without unnecessary sugars or harmful additives. Happy supplementing!