Let’s Talk About Protein Powder
All of the protein powders RawForm recommends can be found at the bottom.
Protein is one of the most important nutrients for growing athletes; second to carbohydrates. It fuels muscle repair, supports and carries out hormonal functions, squashes refined sugar cravings, and keeps energy reliable. While it’s absolutely possible and encouraged to meet protein needs by whole foods consumption alone, the busy schedules and picky appetites of youth athletes sometimes make it challenging. That’s where protein powders can serve as a convenient tool - never a replacement for real food -, but a helpful option when life gets in the way.
Scroll further down to find how much protein an athlete should be getting daily or what protein powders is suggested. To know the importance of protein high performing athletes, keep reading:
First is muscle growth and repair; strength and endurance is built from how well an athlete recovers (fuels). During training sessions and competition, the muscle fibers experience tiny tears, also known as amino acids breaking down. In order to repair, rebuild, and come back stronger, an appropriate amount of protein (amino acids) need to be consumed; this process is known as muscle protein synthesis. To put it simply: an athlete breaks down their muscles during performance, getting adequate protein post-performance will repair the muscles, getting more than the standard amount of protein can grow the muscles. Furthermore, having adequate protein before training protects lean muscle mass during heavy training, tipping the balance towards repair instead of loss.
Second is performance and recovery; protein supports quicker recovery, reduces soreness, and supports the athlete in returning to training at full strength. Protein is a power house in recovery, but it is nothing without its best friend: carbohydrate. When athletes perform they use a lot of the glycogen (carbohydrates) in their body - the body's main and first source of energy -, therefore the body needs to refuel its “glycogen tank” in order to refuel its “energy tank”. Protein directly supports glycogen recovery by driving more glucose into muscle cells and helps refill the “glycogen tank” a lot faster.
Third is the most important, in Raw Fuel’s opinion, immune and hormonal support; protein is NOT just for muscles. Protein also makes up and carries out the functions of antibodies, enzymes, and hormones. These are critical for a human to function, and an athlete can find their edge when they optimize antibodies, enzymes, and hormones. This is especially helpful for athletes who are going through puberty and are looking for more hormonal support. Furthermore, adequate intake of protein helps maintain a strong immune system, reducing the chance of athletes getting sick during the long winter season.
Key takeaways: Protein is not just about building muscle. It is about repairing, refueling, protecting, and preparing the body for the next challenge. For youth athletes, this translates to better recovery, lower risk of injury, and the ability to consistently perform at their best.
Protein Intake and Protein Powders
When it comes to nutrition, the key is everyone's bodies are unique and have unique needs. Evidence based research shows that youth athletes typically need 1.2–1.5 g of protein per kg of body weight per day to support growth and performance, that is roughly 68–95 g/day for a 150‑lb athlete. Distributing protein evenly across meals to meet a total sum of protein needs for the day, further enhances muscle repair and recovery.
There are two general different types of protein powders:
Whey & Plant
Whey
Quick Facts
Dairy based (Is NOT lactose intolerant)
Contains all the essential amino acids (building blocks for muscles) that your body needs
Is digested at a fast rate
Quality of whey product is important
Bad quality whey can have bad effects on gut health, hormonal health, and more
What is Whey?
During the cheese-making process, enzymes are added to milk. The enzymes curdle the milk, leading to the liquid whey separating from the solid curdles. When the curdles are removed, there is only watery whey protein left. Finally, the bacteria in the whey is killed off and the whey is dried into powder. There you have it, whey protein powder.
Types of whey from Cleveland Clinic:
Concentrate: Products with whey protein concentrate vary widely in their protein, lactose and fat content. Whey protein concentrate is in many protein drinks, bars and nutritional products. It’s also used in infant formula.
Isolate: This type is consistently high in protein and low in fat or lactose. You may see it listed on the labels of protein supplements, such as bars and drinks. Whey protein isolate may be a suitable choice for people who are lactose intolerant — but don’t try any of these if you have a milk allergy.
Hydrolysate: Also known as hydrolyzed whey protein, whey hydrolysate is the easiest to digest. It’s gentle on digestion because its long protein chains, called peptides, are pre-broken down into shorter ones. Specialized infant formulas often use hydrolyzed whey protein. You may also see it in medical supplements for nutritional deficiencies.
Side effects and risks of whey protein
Extra sugar or processed ingredients: Many protein powders and shakes contain processed ingredients like artificial flavors, sweeteners or added sugar. If you are buying a whey product, make sure you look through the whole ingredient list.
Possible contaminants: Protein supplements don’t have strict regulations like foods and drugs. Choose whey protein products that are NSF Certified for Sport or certified by Informed Choice. These products have been independently tested for purity.
Possible digestive problems: Some people experience constipation, diarrhea or nausea from taking whey protein, especially if they take large amounts.
Plant
Types of Plant protein from Cleveland Clinic:
Pea Protein Powder:
Comes from yellow split peas.
Easily digestible. Easy on your stomach.
Creamier texture.
Vegan-friendly.
Hypoallergenic. Pea protein is both gluten- and lactose-free.
High in iron. Extremely beneficial to athletes — contains more iron than whey.
Brown Rice Protein Powder:
One cup of cooked brown rice = 5.5g of protein.
Is NOT a complete protein, therefore it is often blended with different sources of plant proteins.
Great for liver (detoxification) health and cholesterol.
May offer more fiber and antioxidants than pea protein powder.
Soy Protein Powder:
Made by processing soybeans to remove the fat and isolate the protein content.
Is a complete protein
High in protein content. Compared to pea or brown rice is almost doubles in protein content.
Pairing it with brown rice or hemp. These will create more of a balanced protein punch.
High bioavailability. Body is able to digest it and absorb the nutrients at a more efficient rate.
Powders Recommended by RawForm Fuel
Whey Protein Powders
Grass-Fed
Naturally Flavored, Gluten Free Whey Protein Powder
28g of Whey Isolate Protein / Serving
30 Servings
6 Different Flavors
Under $2 / Serving
Momentus Essential
Grass-Fed
20 g Whey Isolate Protein / Serving
NSF Certified for Sport
Gluten-Free
24 Servings
4 Different Flavors
~$2.45 / Serving
Grass Fed
Gluten Free
25g Whey Concentrate Protein / Serving
31 servings
~ $2 / Serving
Plant Based Protein Powders
Pea Protein Based
20g Plant Protein / Serving
Dairy, Soy, and Gluten Free
USDA Certified
15 Servings
~ $2.50 / Serving
Blend of Pea Protein, Brown Rice Protein, Chia Seed Protein, and Mung Bean Protein
Dairy, Soy, and Gluten Free
USDA Certified
21g Protein / Serving
7 Different Flavors
20 Servings
~ $1.60 / Serving
Pea Protein Based
Dairy, Soy, and Gluten Free
USDA Certified
Only 5 Ingredients
20g Protein / Serving
~14 Different Flavors
~ $2.50 / Serving
Citations
DiMarino, Anthony, R.D., L.D. “Everything You Should Know About Pea Protein.” Cleveland Clinic Health Essentials, November 26, 2021. Retrieved from the Cleveland Clinic website.
Smith, Maxine, R.D., L.D. “Is Whey Protein Good for You?” Cleveland Clinic, January 4, 2021.
