How to Evaluate the Ingredients in Protein Powder
📌 Overview and Key Takeaways
This is is a Certified Nutrition Coach’s guide on how to evaluate the ingredients in protein powder.
Discover which protein powder ingredients to avoid.
Protein Powder Ingredients
What Are Real Ingredients?
Real ingredients are foods that can be found in nature.
In other words, they have undergone little to no processing.
Examples of real ingredients include fruits, meats, vegetables, etc.
Real ingredients are good for you and your diet should consist primarily, if not entirely, of real ingredients.
When it comes to protein powder, the more real ingredients on the ingredient list, the better.
Real ingredients are nutritionally balanced and allow nutrients to work together like they were meant to, which can help with everything from satiety to gut health.
Eating a diet composed primarily of real ingredients can also lower your risk of chronic disease and lead to better life outcomes.
What Are Fake Ingredients?
Fake ingredients are foods that cannot be found in nature.
They are either artificial, or derived from real foods by means of mechanical or chemical processing.
Common examples of fake ingredients include colors, flavors, and preservatives.
Fake ingredients are not good for you, and you should avoid eating them at all costs.
When it comes to protein powder, the fewer fake ingredients on the ingredient list, the better.
⚠️ 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
Because they look nothing like the foods that your body was built to digest, fake ingredients can cause painful side effects and long-term health problems.
For example, regularly eating certain fake ingredients can alter the composition and function of your gut microbiome – the collection of microorganisms living in your gut (North Clin Istanb, 2019).
This can lead to gut dysbiosis, or an imbalance in your gut microbiota, which is not only a leading driver of inflammation, but also linked to a wide range of chronic diseases, including inflammatory bowel disease (IBD), obesity, type 1 diabetes, and colorectal cancer (Microorganisms, 2022; J Exp Med, 2019).
What Are Typical Protein Powder Ingredients?
I will now review BSN SYNTHA-6, one of the most popular protein powders and a great example of a typical protein powder.
I counted all the real ingredients and all the fake ones, and gave the protein powder a Wholesome Score, which is calculated on a scale from 1 (not wholesome) to 5 (wholesome).
The more real ingredients and the fewer fake ingredients a protein powder has, the higher its Wholesome Score is.
Now without further ado, here are the ingredients in BSN SYNTHA-6 Whey Protein Powder.
Protein Matrix Comprised of (Whey Protein Concentrate, Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain
Real Food Count: 4
Egg Albumen, Cocoa, Nonfat Dry Milk, Salt
Fake Food Count: 21
Glutamine Peptides, Polydextrose, Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols, Natural and Artificial Flavor, Medium Chain Triglycerides, Disodium Phosphate, Silicon Dioxide, Lecithin, Cellulose Gum, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain
Wholesome Score: 1
Of the 25 listed ingredients, 21 of them are fake, making BSN SYNTHA-6 Whey Protein Powder about as far from real food as you can get.
It is for this reason that I gave it a Wholesome Score of 1 (out of 5).
According to my criteria, BSN SYNTHA-6 Whey Protein Powder is not something you want to put in your body.
To be fair, 1 serving of BSN SYNTHA-6 Whey Protein Powder is not going to kill you, but regularly consuming so many fake ingredients is certainly not food for you.
This is why I recommend choosing a Protein Powder made from a short list of real foods.
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Sources
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
- Microorganisms (Microorganisms). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. 2022.
- The Journal of Experimental Medicine (J Exp Med). The gut microbiome: Relationships with disease and opportunities for therapy. 2019.
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 Blueberry Pancakes
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ¼ cup Drink Wholesome
- ⅓ cup flour
- 2 egg whites
- ¼ cup plant milk
- 1 tbsp nut butter
- 2 tbsp maple syrup
- 1 cup blueberries
Instructions
In a blender, combine the egg whites, milk, ¼ cup blueberries, and almond butter. Pour the mixture into a small mixing bowl and add the protein powder and flour. Whisk until smooth. Pour ⅓ cup batter onto a heated and greased (or non-stick) pan to form pancakes. Cook each side for 2-3 minutes. This recipe makes 4-5 pancakes. Then, in a small saucepan, heat ¾ cup blueberries and the maple syrup over medium heat, stirring occasionally, for about 8 minutes. Plate the pancakes and spoon blueberry jam on top.
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