Amino Acids Vs Protein Powder
📌 Overview and Key Takeaways
Amino acids vs protein powder: Discover how to best meet your dietary protein needs and meet your wellness goals.
Protein Powder vs Amino Acids
What Are Amino Acids?
Amino acids are the building blocks of protein, and you can think of them as LEGO bricks.
Each one is a different shape and color, but they all snap together to build something bigger — in this case, proteins.
It follows that amino acids are used by your body to perform functions such as building and repairing muscle tissue.
There are 20 amino acids, 9 of which are essential.
Essential amino acids cannot be made by the body and must come from the food you eat.
Foods that contain all of the essential amino acids are called “complete proteins.”
Some people prioritize complete proteins over other incomplete protein sources, but there is usually no advantage to doing so.
This is because if you eat a balanced diet, even a plant-based diet, you will get all of the essential amino acids that your body needs.
In fact, research shows less than 1% of adults do not meet the Estimated Average Requirements for each essential amino acid (J Nutr, 2023).
Note that it is possible to get amino acids from supplements, which many people refer to as “amino acids” or “BCAAs.”
Branched-chain amino acid (BCAA) supplements consist of 3 essential amino acids: valine, leucine, and isoleucine.
The thought is that because leucine, isoleucine, and valine make up approximately 17% of human skeletal muscle, adding them to your diet can help boost muscle growth and enhance exercise performance.
The research into the effectiveness of BCAA supplementation is inconclusive (J Int Soc Sports Nutr, 2017), however, and it is unclear if supplementing BCAAs is actually helpful.
In most cases, eating a balanced, high protein diet will give you more than enough BCAAs.
Daily Protein Intake Calculator
What Is Protein Powder?
Protein powder is a dietary supplement designed to help you increase your protein intake.
It can easily be added to smoothies, oatmeal, and other recipes.
All protein powders contain amino acids, although the amino acid composition varies depending on the type source.
That said, if you are getting your protein from a variety of sources, you do not need to worry about which or how many amino acids are in your protein power.
Moreover, you only need to add protein powder to your diet if you need to fill in nutritional gaps.
Protein powder is a supplement and should not replace other protein sources.
Product Quiz
Should I Use Amino Acids or Protein Powder?
Most protein powders contain all 9 essential amino acids, whereas BCAAs only contain 3.
It therefore does not make much sense to take BCAAs instead of protein powder.
Some athletes use BCAAs to add extra amino acids to their diet, but, again, the advantages of doing so are negligible (Nutrients, 2018).
I therefore do not recommend you spend your money on BCAA supplements.
And I only recommend protein powders to people who struggle to meet their daily protein needs.
It is important to add that not all protein powders are created equal.
In most cases, the type of protein powder that you use does not make a difference.
Whereas research indicates that certain proteins may have a slight edge in promoting lean muscle mass, the overall differences between different protein sources are minimal (Nutr Metab Cardiovasc Dis, 2011).
Ingredients do matter, however.
🚫 Avoid Food Additives
Regularly eating emulsifiers, thickeners, and other ultra-processed additives can not only upset your stomach, but also alter the composition and function of your gut microbiome (North Clin Istanb, 2019).
These shifts, known as gut dysbiosis, have been shown to contribute to a wide range of chronic diseases, including obesity, type 1 diabetes, and colorectal cancer (J Exp Med, 2019).
Gut dysbiosis is so problematic because it causes a cascade of problems, including intestinal permeability, systemic inflammation, impaired nutrient absorption, and reduced short-chain fatty acid (SCFA) production.
⚠️ Here is a list of the most common food additives in protein shakes and powders:
- acacia fiber
- acacia gum
- acesulfame potassium
- artificial flavors
- ascorbic acid
- aspartame
- calcium carbonate
- carrageenan
- cellulose gum
- dextrin
- dicalcium phosphate
- dipotassium phosphate
- erythritol
- gellan gum
- guar gum
- gum arabic
- inulin
- locust bean gum
- maltitol
- maltodextrin
- mono- and diglycerides
- ‘natural’ flavors
- rice bran extract
- rice dextrin
- rice hulls
- rosemary extract
- silica
- silicon dioxide
- sodium alginate
- soluble corn fiber
- sorbitol
- soy lecithin
- sucralose
- sunflower lecithin
- tocopherols
- tricalcium phosphate
- xanthan gum
- xylitol
- zinc oxide
As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.
🚫 Avoid Dairy-Based Proteins
Dairy-based proteins like whey and casein, although not an issue for everyone, can cause digestive issues.
This is usually because they contain lactose, a sugar many individuals with sensitive stomachs cannot fully digest.
But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.
This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.
🚫 Avoid Protein Concentrates and Isolates
If you have a sensitive stomach, you might also want to avoid ultra-processed protein concentrates and isolates.
Most protein shakes and powders are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.
This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.
You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.
Studies show that regularly eating protein concentrates and isolates might disrupt your gut microbiome (Nutrients, 2018) and cause the formation of toxic byproducts in your gut (Mol Nutr Food Res, 2024).
Individuals with pre-existing digestive issues should thus look for protein shakes and powders made from whole food protein sources like egg whites and almonds, which are easier to digest and absorb.
Order Samples to see for yourself.
Sources
- The Journal of Nutrition (J Nutr). Amino Acid Intake and Conformance With the Dietary Reference Intakes in the United States: Analysis of the National Health and Nutrition Examination Survey, 2001-2018. 2023.
- Journal of the International Society of Sports Nutrition (J Int Soc Sports Nutr). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? 2017.
- Nutrients (Nutrients). Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise. 2018.
- Nutrition, Metabolism, and Cardiovascular Diseases : NMCD (Nutr Metab Cardiovasc Dis). Effect of proteins from different sources on body composition. 2011.
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
- The Journal of Experimental Medicine (J Exp Med). The gut microbiome: Relationships with disease and opportunities for therapy. 2019.
- Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
- Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.
Editorial Guidelines
This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.
Frequently asked questions
Who Is Drink Wholesome for?
Drink Wholesome makes protein powder for sensitive stomachs, GERD, IBS, and other gut issues. It’s suitable for most food sensitivities, including lactose intolerance, and won’t cause side effects like bloating, constipation, and reflux.
Why Is Drink Wholesome Good for Sensitive Stomachs?
Drink Wholesome is the best protein powder for sensitive stomachs because it’s additive, dairy, and gluten-free. It’s also made from minimally-processed protein sources like egg whites and almonds. Other protein powders are made from ultra-processed protein concentrates and isolates, which look nothing like real food.
What’s the Difference Between Protein Powder and Meal Replacement Powder?
Drink Wholesome makes gut-friendly Protein Powders and Meal Replacement Powders. Protein powder is high in protein and low in everything else, whereas meal replacement powder contains fats, carbs, fiber, and protein because it’s intended to replace the nutritional value of a balanced meal.
What’s the Difference Between Almond, Collagen, and Egg White Protein?
We make three types of stomach-friendly Protein Powder: Collagen Protein Powder, Egg White Protein Powder, and Vegan Almond Protein Powder. As long as you get protein from a variety of sources, any type of protein can help you meet your total daily protein needs. In other words, for someone with a balanced diet, there is no advantage to consuming one type of protein over another. Order Samples to see which type you like the most.
Ask Nutrition Coach
If you’re wondering which Drink Wholesome product is best for you, ask our Certified Nutrition Coach. For personalized medical advice, consult your healthcare provider.
High Protein Balls
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ⅓ cup Protein Powder
- ½ cup nut butter
- ¼ cup maple syrup
- 1 tsp vanilla extract
- ½ cup rolled oats
- ¼ cup mini chocolate chips
- ¼ cup shredded coconut
Instructions
Combine the Protein Powder, nut butter, syrup, extract, and oats in a food processor or blender. Pulse until well combined. Add the chocolate and coconut, and pulse a few more times. Roll the dough into 10 balls. Enjoy!
Author(s)
Protein Powder Samples
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