How to choose your protein powder?

First of all, not all protein powders are created equal. Some are definitely better than others, and some should be avoided if you have any respect for your body.

Secondly, contrary to popular belief, protein supplementation is not just for gym members or professional athletes.

Every athlete, amateur or pro, has unique goals, physiology and preferences. So there's no single whey protein that's best for everyone.

What's the minimum daily protein intake?

Before you can find the protein powder that's right for you, it helps to understand exactly why protein is so important.

The main reason for using protein powder is to help you reach your protein intake goals.

Your needs can vary from simple to triple, depending on your sport.

And protein deficiency presents several risks:

• lose muscle mass (which can lower your metabolism)
• skin, hair and nail problems
• catabolism, slower recovery and slower building of muscle fibres
• slower healing of cuts and bruises
• unstable moods and less-regulated emotions
• more fragile bones

However, with our current Western diet, protein intake is not a problem for most people. Indeed, most people who follow the average Western diet do not suffer from protein deficiency.

The minimum protein requirement is estimated at 0.8 grams per kilogram (kg) of body weight. So, as an absolute minimum, a 60 kg person needs around 48 grams of protein to avoid protein deficiency. So with a good protein plate (chicken breast, tofu, Greek yoghurt or legumes) a day, you're on the safe side.

But eating the bare minimum of protein is different from eating an optimal amount of protein.

Unless you have a specific medical reason for keeping your protein intake low, most active people benefit from eating more protein.

Why is this? There are many reasons, including :

• Better appetite control: A protein-rich diet seems to improve satiety. They have an appetite-suppressant effect that can be of great help to those seeking to limit their calorie intake.
• Weight and body composition management: Higher protein intakes can help people eat less when trying to lose fat, increase the number of calories burned through digestion (the thermic effect of food) and maintain stable muscle mass during dry periods.
• Muscle growth or maintenance: a high level of protein, combined with exercise, helps to build muscle mass and therefore strength, and to maintain it over time, particularly as we age.
• Improved immune function: Proteins are the building blocks of antibodies and perform several functions in the immune system. People with protein deficiency are more susceptible to viral and bacterial infections.
• Faster recovery after exercise: Higher protein intakes help repair tissue damaged during exercise, as well as after injury.

Should I opt for whole-food proteins?

Generally speaking, whole-food proteins are more interesting mainly because they're packed with other nutrients: vitamins, minerals, phytochemicals, zoonutrients, and so on, depending on the source. That's why every serious protein powder manufacturer tells you again and again: whey is no substitute for a rich, balanced diet.

While no protein powder will be able to exactly mimic these combinations, some powders will be much better choices than others, depending on the additions and processing they undergo. For whey, the less processing and additives, the better.

Whole-food proteins are therefore richer, but protein powders digest faster. This is an important advantage for athletes needing rapid recovery after a training session.

This approach is called "nutrient timing". This approach involves consuming certain nutrients at strategic moments, notably the post-exercise "metabolic window". But as the research progressed, the benefits of a protein shake immediately after a workout turned out to be less significant than we thought (although still more interesting).

When should I use protein powder?

For most people, what matters most is how much protein you consume regularly throughout the day, not exactly when you consume it.

This is not to say that the timing of macronutrient ingestion is totally obsolete. There is certainly evidence that in certain situations, the timing of proteins (and carbohydrates) is important to promote assimilation.

But unless you're a top athlete or looking for extreme fat loss or muscle gain, you don't need to worry too much about when you get your protein.

Often, taking a protein shake when it makes the most sense in the context of your daily life is more effective because it's easier to stick to.

It's even better to spread out your protein intake, as the body can't assimilate too much protein all at once. Generally speaking, we recommend consuming no more than 30g of protein per meal or snack.

Why use protein powder?

While whole-food protein is the best, it's not always possible to get all the protein you need from whole foods. Ultimately, there are two main reasons why you might consider adding protein powder to your diet.

Reason No. 1: Convenience

In some cases, athletes simply don't have the time (or inclination) to sit down and eat a full meal.

In this case, even though a complete, well-studied meal may suffice, taking protein supplements is simply more practical.

Reason no. 2: appetite

Sometimes people aren't hungry enough to eat the amount of protein they need.

Note that these are all legitimate reasons. 

Many athletes have trouble getting enough to eat when they wake up in the morning, have lunch or eat in the evening after a strenuous session.

You don't NEED protein powder to be healthy.

It's a supplement, not an essential macro-nutrient.

What is the maximum daily protein intake?

Even at the highest level, apart from rugby, no sport requires more than 2g of protein per kg of body weight. Yes, even bodybuilding. Although ANSES doesn't really give precise indications, the vast majority of athletes can set an upper limit of 1.8g of protein per bodyweight. That's 144g of protein for an 80kg athlete.

If you choose to use protein powder, 20 to 40 grams of protein per day (usually 1 to 2 scoops) from protein powder is a reasonable amount and easily incorporated into the diet plan.

To keep things simple, use one dose of whey per workout.

Does the body store protein?

The body can store carbohydrates and fats, but evacuates proteins it doesn't need. These are not absolute rules, but guidelines to avoid overloading your kidneys, which will have to eliminate the excess protein.

If you've decided that protein powder is right for you, here are a few considerations to help you weigh up all your options and choose the one that's right for you.

What type of protein is best for you?

Let's get to the heart of the matter.

This question largely depends on personal preferences.

In addition to ethical considerations - such as whether you prefer a plant or animal source - you can also think about food intolerances and sensitivities.

Choosing the best protein powder depends on several factors: protein quality (amino acid profiles and digestibility), whether it is more or less assimilable, its origin, additives, your lifestyle...

What constitutes the quality of protein powder?

For many people, the quality of the protein source is the top priority. When it comes to assessing quality, there's a lot of talk about complete proteins versus incomplete proteins.

Proteins are made up of amino acids, which are a bit like Legos in different colors. They can be assembled in different ways to meet different needs in the body.

In all, your body uses 20 different amino acids.

Seven of these amino acids are non-essential. In fact, your body can create them itself.

There are also four conditionally essential amino acids, which your body can make, but not always. For example, your body may find it harder to make enough of them when you're ill, or after intense sports training.

The other nine amino acids are called essential amino acids (EAA). Your body cannot manufacture them, so you must obtain them from your diet.

This is important, as EAAs play a key role in the construction and repair of tissues such as muscles, as well as in the manufacture of hormones, enzymes and neurotransmitters.

Branched-chain amino acids (BCAAs), a sub-category of EAAs, are particularly important for their role in muscle protein synthesis.

Muscle protein synthesis is the process your body uses to repair and build muscle after exercise. While muscle protein synthesis is far more complex than a single amino acid, leucine plays an essential role in triggering the process, making it probably the best-known BCAA.

Amino acids can be divided into three categories: essential amino acids, conditionally essential amino acids and non-essential amino acids.

A good protein powder contains sufficient quantities of all nine EFAs. Incomplete protein powders are lacking or weak in one or more EAAs. Whey (filtered milk protein powder) is the dietary supplement with the best amino acid profile.

Athletes sometimes worry that they won't get all their essential amino acids if they opt for plant-based protein sources. This is because many plant proteins are low in or lack specific amino acids.

For example, pea protein is low in methionine, an EFA. But you can still cover your overall protein needs if you eat a variety of other plant protein sources throughout the day. For example, tofu, Brazilian nuts and white beans are all good sources of methionine.

In addition, some plant proteins, such as soy protein and pea/rice blend, offer a complete EFA profile. Supplement manufacturers often create blends of different plant proteins to ensure that all EFAs are included in optimal levels.

To clarify matters, here are the amino acid profiles of 2 Protéalpes products:

Aminogram of Protéalpes no-sugar-added vanilla whey

Aminogram of vanilla whey - Protéalpes classic range

How digestible and bioavailable are protein powders?

In addition to complete and incomplete proteins, there are several other methods used by scientists to assess protein quality.

The main measures examined by scientists are digestibility and bioavailability, i.e. the body's ability to use a given type of protein. The ease with which proteins can be assimilated can vary according to a protein's amino acid composition, as well as other factors.

The Protein Digestibility Corrected Amino Acid Score is a measure of how much of a given protein is actually digestible. The highest possible score is 1.0. And the higher the score, the higher the quality of the protein (read this if you want to know more about how PDCAAS is calculated).

Here's how several common protein powders rank on this scale:

• Whey : 1
• Whey isolate: 1
• Casein: 1
• Egg white protein: 1
• Soy protein isolate: 0.9
• Hemp protein: 0.6
• Rice protein concentrate: 0.4
• Pea protein concentrate: 0.9

As you can see, animal proteins tend to score higher than plant proteins.

As with choosing protein from incomplete sources, just because a protein powder doesn't have a PDCAAS of 1.0 doesn't mean it's a bad option. It can still be beneficial as long as you get a variety of protein sources throughout the day.

Should I opt for vegetable or animal protein powders?

Animal protein options can be divided into two categories: milk proteins and other animal protein sources.

Milk-based protein powders

The most popular and studied protein powders are made from milk. The best-known is classic whey made from whey protein. All are complete sources of protein.

Whey-based proteins are generally recommended for post-workout shakers, as they are very high-quality, fast-digesting and rich in BCAAs. You'll sometimes find whey in the form of concentrate, isolate and hydrolyzed formulas, but these different types of whey are mostly marketing and are actually of very modest interest to the vast majority of athletes.

Casein, whey's cousin, is often presented as a good type of protein powder to consume before bedtime, as it digests more slowly. You'll find it mainly in two forms: micellar casein (an isolate) and hydrolyzed casein. Note that taking hydrolyzed casein doesn't really make sense, as hydrolyzed protein is theoretically digested more quickly, and this defeats the purpose of opting for a slow-digesting protein like casein.

Some brands also sell mixtures of concentrate and isolate of the same type of protein. For example, you may see both whey concentrate and whey isolate in the ingredients list.

Although this may be presented as an advantage, it is essentially a cost-saving measure on the part of the manufacturer, since whey isolate is more expensive to produce than concentrate. To date, there is no data to suggest that this formulation offers any real advantage for athletes.

Whey or casein, which to choose?

If you have to choose between whey and casein: whey is generally a better choice, except in special cases (e.g. very intense dry runs).

Both are well researched, which means they are reliable choices. Again, it' s your total protein intake over the course of the day that matters most. For most people, differences in digestion or absorption rates aren't likely to be a major factor.

Of course, if you're allergic to dairy products, these aren't good options for you. If you're sensitive or intolerant to certain dairy products, you may be able to tolerate whey but not casein, or vice versa.

Other animal protein powders

For those who can't or prefer not to use dairy products, there are several other types of protein powder of animal origin (often much more expensive).

Egg white protein

Egg white protein is often a good option for those who prefer an ovo-vegetarian (dairy-free) source of complete protein.

Collagen-based protein

Collagen is very popular at the moment as a supplement for skin, joint, bone and gut health. Collagen peptides, the most common form of collagen in supplements, are generally derived from bovine or fish hides.

Some people also use it to boost their protein intake, and there are a few collagen powders marketed specifically as protein supplements.

It's a bit ironic, because until the early 2010s, collagen was considered a low-end protein. This is partly because collagen is not a complete protein source. Nor has it been well studied as a protein supplement.

Collagen can have certain benefits. In particular, type II collagen can promote joint health when taken with vitamin C. But as a protein source, it's not ideal. Quality is variable, and there are concerns about heavy metal contamination. So it's particularly important to seek out third-party-tested options.

Meat-based protein powders

Meat-based protein powders are often derived from beef, but generally have an amino acid profile similar to that of collagen. This means that they are generally incomplete, low-quality proteins. On the other hand, a 2015 study by Sharp M, Lane J, et al. showed that beef protein isolate is just as effective as whey in increasing lean body mass. However, further research is needed.

Bone broth-based proteins

Bone broth protein is made by cooking bones, tendons and ligaments under high pressure to create a broth. It is then concentrated into powder form. Most bone broth proteins are derived from collagen. So, like collagen peptides, it is not a complete source of protein.

Bone broth protein powder can be useful for boosting your protein intake if you can't consume common allergens like dairy and soy, but it's not ideal for use as a protein powder. This is especially true as bone broth protein tends to be expensive, and has not been well studied for use as a protein supplement.

Plant-based protein powders

Not all plant-based proteins are complete proteins, but as long as you eat a varied diet with a mix of different protein sources, you'll get all the amino acids you need.

Soy protein

Soy protein is effective in promoting muscle growth, and it's also a complete protein. In fact, 2018 research published in theInternational Journal of Sport Nutrition and Exercise Metabolism shows that soy protein supplementation produces strength and lean body mass gains similar to whey protein (whey) in response to resistance training.

Soy has also been the subject of much controversy, particularly with regard to hormonal health, the use of GMOs, the expropriation of farmers and deforestation for soy cultivation... As far as effects on the body are concerned, research shows that soy-based foods and supplements containing isoflavones (bioactive compounds found in soy) do not appear to have any effect on testosterone in men.

Soy has also been shown not to increase the risk of breast cancer in women. And although further research is needed in this area, it also appears that soy has no adverse effect on thyroid health.

Beware, soy is a fairly common allergen, so this may also weigh in your decision.

Pea proteins

Pea proteins are highly digestible, hypoallergenic and generally inexpensive. It is rich in amino acids (lysine, arginine and glutamine). However, as mentioned above, it is low in methionine AAE and is therefore not a complete protein.

Rice protein

Rice protein is also a good hypoallergenic protein choice, and tends to be relatively inexpensive. It is low in the amino acid lysine, so is not a complete protein source.

Hemp protein powder

Hemp protein powder is made by grinding hemp seeds, making it an excellent choice as a complete food. As a result, it's rich in fiber and a source of omega-3 fats. But like rice protein, hemp is low in lysine, so it's an incomplete protein.

Blends are common among plant-based protein powders. They are often used to create a more robust amino acid profile, as different protein sources contain different levels of each amino acid. For example, rice and pea proteins are frequently combined.

What type of protein powder should I choose (isolate, hydrolate, concentrate...)?

Protein powders are created using a variety of processing methods and come in several different forms, including concentrates, isolates, the basic form and hydrolysates.

Let's take a closer look at each transformation method.

Concentrates

Proteins are extracted from foods of animal or plant origin using high heat and acids or enzymes. Concentrates are the least processed and can contain from 35 to 80% protein by weight. 

A protein percentage of 70-80% is generally the most common (although it may be lower in the case of vegetable proteins in particular).

The remaining percentage is made up of carbohydrates and fats. So if you don't mind a few extra calories from non-protein sources, protein concentrate may be a good option for you.

Be careful with protein concentration: the percentage of protein per kg or gram is not a factor to be taken into account when choosing your supplement. Protein quality and the other factors discussed in this guide are far more important to ensure good progress.

Isolates

Protein isolates go through an additional filtration process, which reduces the amount of fats and carbohydrates, often leading to a concentration of 90% or more protein by weight. This makes them slightly faster to digest, although there is no evidence that this improves recovery, muscle growth or fat loss. You'll find more details in our full guide to whey isolate.

Since isolates generally contain slightly less fat and carbohydrates than concentrates, they may be a better choice for people who carefully limit their fat or carbohydrate intake, or who are willing to pay more for a potential, albeit unproven, added benefit.

Whey, casein and milk isolates may also be slightly better for people with lactose intolerance, as further processing eliminates much of the lactose.

Hydrolysates

To create this product, proteins undergo further processing using heat, enzymes or acid, further breaking down protein chains into shorter peptides.

The idea is that this additional processing and the resulting shorter chains make protein hydrolysates even easier to digest and absorb.

It's like having your protein pre-digested for you.

They are therefore generally marketed to athletes who drink protein shakes during their training sessions.

While this process makes sense in theory, it's far from clear that hydrolysates are better than isolates for this purpose.

However, as hydrolysates are essentially pre-digested due to their processing (they even contain less lactose), they may be easier to digest for some people.

Hydrolysates do, however, have a few drawbacks. Firstly, they tend to have a bitter taste, which usually requires the addition of significant amounts of sweeteners and/or sugar to mask it.

Secondly, whey concentrates and "non-ionized" isolates retain bioactive microfractions that can improve digestion, mood and immune function. Whey hydrolysates (and "ionized isolates") do not contain these bioactive microfractions. (Casein also appears to contain some of these bioactive microfractions, but is less well studied in this field).

Price can also be a disadvantage of hydrolysates, depending on your budget. In general, the more processed a protein powder is, the more expensive it is.

As far as the type of protein powder is concerned, classic whey protein is the best value for money in 95% of cases, even for top-level athletes.

Choosing your protein powder according to your intolerances and sensitivities

If you have a known food intolerance or sensitivity, you'll want to avoid protein powders containing these ingredients. For example, if you're intolerant to eggs and dairy products, it's best to opt for a plant-based protein powder.

If you're prone to digestive problems, more processed options, such as isolates and hydrolysates, are generally easier to digest.

It's also not uncommon to experience digestive upset after using a new protein powder. This can happen for a variety of reasons. Use the checklist below to get to the bottom of it.

Check the ingredients

The protein powder you've chosen may contain ingredients you're sensitive to, or be processed in a way that's not right for you. That's why it's a good idea to check the ingredients label (we'll explain how below). You may need to try several different options before you find the protein powder that's right for you.

Observe your overall diet

Your body's reaction to a protein powder may also depend on what you've eaten that day. For example, many people can tolerate a certain amount of lactose, but as soon as they exceed their threshold, they experience symptoms. If your protein powder contains lactose, it could push you over the threshold.

Keep an eye on quantities

It may also be a question of quantity. Men are sometimes told to use two doses of protein powder instead of one. For some individuals, this may simply be too much for their digestive tract to handle optimally. Others may concoct 1500-calorie shakers with the aim of gaining weight. Most people would find this difficult to digest. So it may be worth experimenting with smaller quantities.

Eat protein more slowly

If you drink too quickly, you risk swallowing excess air, which can upset your stomach. And if you drink a shake containing many different ingredients, your digestive tract needs time to process them. Slow down, and you'll find that the shake is easier to digest.

Choosing your protein powder based on other ingredients

While sweeteners, flavourings and thickeners are common in protein powders, some contain more than others.

In short: the more additives, the less interesting the product is for your body.

So the fewer ingredients, the better.

A simple technique is to read the list of ingredients to your grandparents and choose the product with the fewest elements that are foreign to them.

There are exceptions, but it's generally best to look for protein powders with fewer ingredients. That said, guidelines like "look for foods with fewer than five ingredients" don't necessarily apply to protein powders.

Here's an overview of the most common ingredients in protein powders, and how to get started.

Proteins

As ingredients are classified by weight, the protein source must be the first item indicated. This usually includes the name of the protein source (milk, whey, casein, soy, hemp) and the processing method (concentrate, isolate, hydrolysate). For protein powders derived from whole foods, you may see something like "hemp seed powder".

Sweeteners

Flavored protein powders often contain some type of sweetener.

Nutritive sweeteners, such as honey, maple syrup, brown rice syrup, coconut sugar, cane sugar, molasses and agave. You'll be able to tell immediately whether a product contains nutritive or "natural" sweeteners by looking at the sugar content.

Ideally, choose a protein powder that contains less than 15 grams of sugar per serving (especially if your goal is fat loss or better overall health).

For information, Protéalpes whey with whole cane sugar contains 9.2g of sugar and 2.1g of sugar for vanilla whey protein with no added sugar.

What sweeteners can be in your protein powder / what sweeteners should be avoided?

Non-nutritive / high-intensity sweeteners, such as sucralose, aspartame, saccharin and acesulfame potassium. These are the same type of sweeteners found in diet sodas, so you won't be able to tell if a protein powder contains them by looking at the sugar content; you'll have to check the ingredients label.

A note on sucralose: researchers have recently been studying sweeteners, and sucralose in particular. In 2022, this organochlorine is one of the most widely used sweeteners, alongside aspartame.

According to one study entitled " Sucralose affects glycemic and hormonal responses to an oral glucose load" and a second entitled "Sucralose, A Synthetic Organochlorine Sweetener: Overview of Biological Issues", this sweetener often found in protein powders can disrupt metabolism in a number of ways.

Repeated intake can lead to hormonal imbalances, intestinal flora disturbances and metabolic disorders.

In addition, many recent studies warn against heating sucralose, as it can become unstable and release potentially toxic compounds when heated to 98°C. We therefore strongly advise against cooking with protein powders containing sucralose.

To offer the healthiest products on the market, Protéalpes has chosen not to use any additives or sweeteners in its products.

Stevia and monk fruit extract are non-nutritive sweeteners, although they are sometimes listed and marketed as "natural" sweeteners.

This can be frustrating for consumers, as supplement companies sometimes advertise that their products contain "no artificial sweeteners", when in fact they contain monk fruit extract or stevia. So it's important to check the ingredients list if you prefer to avoid all non-nutritive sweeteners.

Sugar alcohols, such as sorbitol, maltitol and erythritol, are another non-caloric option and are made up of sugar and alcohol molecules. Since sugar alcohols act like dietary fibers in the body, sensitive athletes can sometimes experience digestive upset.

Refined sugars, such as sucrose and high-fructose corn syrup, are less common in protein powders. But if you're watching your intake of refined sugars, it can be useful to check if they're on the ingredients list.

Flavors

Flavored protein powders also contain flavoring agents, which are sometimes listed as specific ingredients. More often, they are represented more vaguely on the label as flavors, artificial flavors or natural flavors.

Artificial flavors are generally recognized as safe when consumed at intended levels, such as the small amounts found in most protein powder jars.

The only exception to this rule would be if you are allergic to a specific ingredient. If a natural flavor contains one or more of the eight major food allergens, it must be mentioned in the ingredients list. But if you have an allergy that isn't one of the eight major allergens, it's important to know thatit doesn't have to be mentioned on the label.

The simplest and safest thing to do is toavoid protein powders containing artificial flavourings as much as possible.

Thickening agents

Protein powders often contain substances that add volume for a thicker, less frothy protein shaker. These usually include psyllium husk, dextrins, xanthan gum/guar gum and inulin.

These substances are normally harmless in small quantities, and if some people prefer protein powders without them, the presence of thickening agents on the ingredient label should not give cause for concern.

But again, the fewer ingredients a product has, the better it is for your body.

Emulsifiers and anti-caking ingredients

Whole-food protein powders tend to clump together more and form lumps, making them less ideal for mixing by hand. This is often because they lack anti-caking ingredients and emulsifiers (which give a creamy mouthfeel) such as carrageenan, lecithins, carboxymethylcellulose and silicon dioxide.

As with thickening agents, small quantities of these ingredients have been shown to be safe, but why ingest them when products like Protéalpes contain none?

Vegetable oils

Vegetable oils can also be added for a creamier texture. They are safe as long as they are not hydrogenated or partially hydrogenated. These oils should be avoided wherever possible, as they can have adverse effects on health, such as raising low-density lipoprotein (LDL) cholesterol and lowering high-density lipoprotein (HDL) cholesterol.

Some thickeners and anti-caking ingredients also act as preservatives to help protein powders remain stable.

Other additives

Some protein powders contain additional supplements, such as creatine, extra BCAAs, omega-3 and 6 fatty acids, digestive enzymes and probiotics.

These supplements are often presented by marketers as an added value. But we ultimately don't know how effective these nutrients are when formulated alongside protein powder.

What's more, manufacturers often include these supplements in insufficient quantities. So it's usually best to look for an additional supplement rather than looking for it in your protein powder.

For example, if you want to try creatine, it's best to take it as a separately formulated supplement. Although it is possible to consume them together in the same shake.

Purity and quality: how do you know if a protein powder is "clean" and safe?

Laboratory tests have shown that some protein powders are contaminated with heavy metals or doping substances. Given this information, it's natural to ask whether protein powders are safe.

Depending on where you live, supplements may or may not be a regulated industry. So it's important to understand how supplements are regulated in your country or region.

Please note that most supplement manufacturers do not deliberately sell fake supplements (although this does happen). The main problem is that supplements can be contaminated with other substances such as heavy metals (like lead) or dangerous chemicals, and in many cases nobody knows about it, not even the companies that produce them.

It's also important for competing athletes to know exactly what's in their supplements, including protein powders, in case they contain a banned substance that could be discovered in a doping test and jeopardize their career. No protein powder is worth disqualification after months of training, which is why Protéalpes takes these issues very seriously and has its own production facility.

Due to different levels of regulation, it makes sense to choose third-party-tested supplements whenever possible, especially if you live in an area with fewer pre-market tests.

Important note: protein powders tested by third parties may be more expensive. This is partly because the testing process is quite costly. At the same time, investing in third-party testing shows that a supplement manufacturer is committed to protecting the health and reputation of its customers.

Other points to check regarding ingredients

Like other foods and supplements, protein powders are often marketed with buzzwords like "organic" and "naturally sourced". When choosing a protein supplement, it's important to understand what these labels really mean, so you can decide whether or not they're important to you.

People often prefer organic to non-organic products because of concerns about pesticides, hormones, antibiotics, genetic engineering and chemical fertilizers.

The most recent data suggest that eating organic food may have beneficial effects on health. However, it is still too early to conclude that organic food is safer or more nutritious than conventional food. What's more, at Protéalpes we have chosen not to use organic milk in our products, preferring to use milk from local pastures (Savoie), as organic milk often travels all over Europe to large central processing plants before being redistributed.

If you opt for an organic protein powder, look for the official organic label of your country or region.

For certain types of protein, such as whey, casein and beef isolate, being grass-fed is also considered an advantage. Grass-fed cattle eat only grass and forage, with the exception of milk before weaning. Certified grass-fed animals cannot be fed cereals or cereal by-products, and must have continuous access to pasture.

Grass-fed meats are often touted for their health benefits, as they contain more omega-3 fatty acids than non-grass-fed meats, so the ratio of omega-6 to omega-3 fatty acids is higher. But as most protein powders contain very little fat, this advantage doesn't necessarily translate from wholefood to protein powder.

Plus, grass-fed products can still be treated with growth hormones and antibiotics, so if that's a concern, opting for certified organic protein powder is a better option.

Finally, if the health and treatment of the animals themselves is important to you, it's best to choose a product from a certified cruelty-free producer. A product labelled "grass-fed" and/or "antibiotic-free" does not automatically mean it has been produced humanely.

How to choose your protein powder according to your diet?

Finally, you need to think about how your protein powder fits into the overall context of your diet.

Here's what you might consider based on your goals, and what you hope to get out of your protein shake.

Choosing a protein powder for weight loss / fat loss:

Many consumers ask "Which protein for building muscle?" and look for a protein powder for slimming.

But it's not the product itself that will make you lose weight, but the combination of adequate physical activity and a calorie intake lower than the expenditure.

If you're looking to lose fat, pay attention to the protein-to-calorie ratio of your protein powder. The best protein powder for weight loss will be higher in protein and lower in carbohydrates and fats, as the latter two macronutrients will be more satisfying from whole foods.

Be careful, however, not to completely eliminate carbohydrates, which are essential for muscle recovery. We recommend Protéalpes' no-sugar-added whey, for which we have carefully worked out the ratios (114 calories for 22.3g of protein).

Choose a protein powder for muscle gain / mass gain:

To build muscle, look for a protein powder with a high protein-to-calorie ratio, as the main objective is to consume adequate overall protein.

If you're struggling to consume adequate overall calories, a protein powder that's also high in carbohydrates can be useful around workouts. At 149 for 23.3g of protein, Protéalpes' whey protein with whole cane sugar is your best choice.

Choosing a protein powder for weight gain:

For those looking to gain any kind of weight - most often this is due to an illness that reduces appetite - consider powders that are rich in protein, carbohydrates and fats. Particularly if you're not getting a lot of other foods, it's important to get all three. There are various options for this. 

You can opt for a whey gainer, a high-calorie product that is very common in weight-lifting gyms.

The second-best solution is often to create your own gainer with healthy foods by integrating your protein powder with wholemeal sugar into a calorie-rich smoothie (banana, agave...).

Choose a protein powder as a meal replacement:

If you plan to use your protein shake as a meal replacement, it's important to include other nutrients too. While there are protein powders that come with extra nutrients built in, we recommend making your own shaker instead by incorporating fruits, vegetables, a healthy fat source, and possibly more.

In this way, you benefit from all the advantages of the complete nutrition of these ingredients. Here again, whey protein from Protéalpes provides an excellent basis.

Choose a protein powder to promote recovery/athletic performance:

There are a variety of suggested ratios of carbohydrate and protein intake after exercise to maximize recovery, but there isn't much evidence to show that any particular ratio is optimal.

A protein powder with a carbohydrate/protein ratio of 2:1 or 3:1 could be beneficial, but ultimately your total macronutrient and calorie intake for the day is the most important determinant of athletic recovery.

If you're an athlete taking part in several events on the same day, consuming a drink containing 30 to 45 grams of carbohydrates, 15 grams of protein and electrolytes (sodium and potassium) in 600 ml of water for each hour of activity could help recovery and performance.

How to choose protein powder as a meal replacement?

Choose according to your taste

It's important to choose a protein powder that you're likely to consume regularly. Enjoying its taste is one way of doing this. Of course, the tastiest protein powder option varies from person to person. Protéalpes currently offers three main flavors: cocoa, cocoa-red fruit and vanilla.

Choose according to texture

The fineness of protein powder can have an impact on how easily it mixes by hand in a shaker. This information is not indicated on the label, but you can sometimes tell by looking at the powder or touching it.

Plant-based protein powders tend to have a grittier or chalkier texture, which means they often taste better when blended using an electric mixer (rather than a shaker).

Mixing with a creamier liquid, such as plant milk, or adding fattier elements like yoghurt and nut butters to your shaker can also help soften a chalky protein powder.

More highly processed powders, such as isolates and hydrolysates, are more likely to have a smoother, more bitter texture.

Artificial flavourings used

Some people are particularly sensitive to the taste of artificial flavors and non-nutritive sweeteners. Like Protéalpes, look for a protein powder made without sweeteners and with natural flavors.

Unflavored protein powder can also be a good option if you don't like artificial flavors, or simply prefer the flavor of whole foods.

You can use unflavored (or flavored) protein powder in a variety of ways, including:

• By incorporating it into muffins, cookies and even protein bars...
• Incorporated into oatmeal, pudding, soups and pancake batter...

As we've already mentioned, you may need to experiment with a few flavors before you find the protein powder that's right for you. That's why Protéalpes offers you a pack of 3 different flavours.

Conclusion on choosing your protein powder

Protein powder is not an essential nutritional element. 

But it's a useful tool if you add it intelligently to your diet.

A tool that's not just for bodybuilders or top athletes.

If you're struggling to meet your protein intake or recovery goals, whether out of convenience or appetite, protein powder may be just what you need.

In general, choose products with as few ingredients as possible, without sweeteners or additives, to minimize the risks to your body.

It's important to note that you may need to do a few trials before you find the right product. Our advice: choose one and stick with it for two weeks, and treat this period as an experiment.

Pay attention to how you feel and note any changes. Do you have more energy than before? Do you have any strange new digestive problems? Are you less hungry in the hours after your workout? Think about how these changes can bring you closer to or further away from your goals.

If the changes are positive, you may have found your winner. If not, try a different fragrance, brand or type of protein.

Ultimately, choosing the best protein powder for you comes down to asking the right questions, then experimenting with different options.

And these tips? They're solid, not just for choosing a protein powder, but for any decision in the world of nutrition.