This video provides a guide on choosing the optimal protein powder for muscle health and longevity. Dr. Quinn Stillson MD, a licensed medical doctor and certified strength and conditioning specialist, discusses protein intake needs, optimal timing, and factors to consider when selecting a protein powder, including ingredients to avoid and brands he recommends.
Optimal Protein Intake: The most crucial factor for muscle growth is total daily protein intake, ideally 1.6 to 2.2 g per kilogram of body weight. Higher amounts might be needed for those in cutting phases or with more training experience. Excessive protein can strain the liver and kidneys.
Protein Timing: Evenly distribute protein intake throughout the day (around four meals). While an "anabolic window" is debated, spreading intake is more important than immediate post-workout consumption. Pre-workout and pre-sleep protein intake provides marginal benefits.
Animal vs. Plant-Based Protein: Animal-based proteins (whey, casein, egg) generally offer a more complete amino acid profile and better digestibility. Soy protein is an exception, being comparable to whey. Plant-based options may require a higher overall intake to compensate for lower leucine content.
Whey Protein Types: Whey concentrate is cost-effective and retains more bioactive peptides. Isolates and hydrolysates are faster-digesting but may lack bioactive peptides. Choose isolate or hydrolysate only if lactose intolerant or severely calorie-restricting.
Ingredients to Avoid: Avoid artificial flavors (due to carriers and emulsifiers), soy lecithin (due to potential GMOs and allergenicity), artificial sweeteners (aspartame, sucralose, acesulfame potassium), and thickeners/sugar alcohols if experiencing gut issues. Prioritize third-party testing certifications (Clean Label Project, NSF) for contaminant-free products.
The speaker mentions three brands that meet his criteria:
Levels: Offers Clean Label Project certified grass-fed, cold-processed, undenatured whey concentrate, and casein protein.
Promix: Offers NSF certified grass-fed, cold-processed, undenatured whey concentrate, including a single-ingredient option.
Momentous: Offers NSF certified whey isolate for those who are lactose intolerant or on severe caloric restriction.
