Protein & Protein Powders - The Synergy Perspective
Protein is having a moment. It seems that everywhere we turn people are talking about it: How much? What types? What’s best? Who needs it most?
Protein powders can be a convenient tool to support health goals like preserving and building muscle, supporting metabolic balance, improving satiety and appetite regulation, and filling nutritional gaps. But with so many options on the market, including animal or plant-based, flavored or unflavored, sweetened or unsweetened, collagen blends, and more, it’s easy to feel overwhelmed.
Let’s demystify this topic.
Why Protein Is Foundational to Health
Protein plays a central role in nearly every system in the body. It helps repair tissues, supports immune function, contributes to hormone and neurotransmitter production, and helps you feel full and satisfied after meals. Thinking about your metabolic health? Steady protein intake also supports stable blood sugar and sustained energy [1]. In fact, some studies show that meals higher in protein enhance the secretion of GLP1, the now-famous peptide targeted by the popular GLP1-agonist medications (indicated for treatment of obesity and diabetes).[8]
However, not all the proteins we consume work the same way in the body, and the difference often comes down to their amino acid profile.
Proteins are made up of smaller units called amino acids, which are often referred to as the building blocks of protein. Of the 20 amino acids used by the body, nine are considered essential, meaning that your body can’t make them on its own and must get them from food.
To support muscle maintenance, metabolism, and recovery, getting enough of these essential amino acids is key. Among them, leucine plays a particularly important role - it acts as a metabolic signal to stimulate muscle protein synthesis which is the process your body uses to build or preserve lean muscle tissue. Even if you’re consuming enough total protein, if the source is low in leucine, you may not get the full benefit, especially in midlife and beyond, when maintaining muscle becomes more important for overall health and metabolic balance [1].
In fact, Lean Body Mass (LBM) is a vital predictor of longevity and healthspan. In contrast, sarcopenia, which is the loss of muscle mass and strength, poses a significant threat to duration and quality of life, particularly for older adults. [5,6] A key factor in supporting both LBM and metabolic health is adequate protein intake. Protein is crucial for maximizing anabolism, the process of muscle-building, and for maintaining LBM and overcoming anabolic resistance, especially as we age.
How much protein do you need? Every individual is different, but recent studies suggest that around 1.2-1.6 grams of protein per kilogram of body weight per day (divided throughout the day) is appropriate for health maintenance, and around 1.6-2+ g/kg/day is needed for muscle growth and strength [4]. Ask your Synergy physician or health coach how much is right for you.
Animal-Based vs. Plant-Based Protein
Consuming protein via whole foods in regular nutrient-dense meals and snacks is ideal. Our Synergy Nutrition Coaches are available to help work within your personalized diet recommendations to help you optimize your protein content.
For those maintaining an entirely plant-based diet, soy is one of the few complete plant proteins, meaning it contains all nine essential amino acids, including a moderate amount of leucine. Other plant-based proteins (including pea, pumpkin, hemp, rice, beans) may be incomplete on their own but can become complete when blended.
When it comes to plant-based protein powder supplements, many products combine different plant proteins to ensure a full amino acid profile. Plant protein powders may also be a good choice for individuals with a dairy sensitivity or who prefer vegan options.
Whey protein (from cow’s milk, ideally from high quality grass-fed sources) is a complete protein with a high leucine content and excellent absorption. It is one effective option for supporting lean muscle, especially in older adults or those in recovery, but may not be well-tolerated by all.
For those with sensitivity to dairy, goat whey offers a great alternative. Goat whey is rich in the same essential amino acids as cow whey, including leucine, but it may be more easily digested because it contains very little or no A1 beta-casein protein. (The A1 protein, found in cow’s milk, is a common cause of adverse digestive symptoms or other inflammatory responses.)
If you consume high quality animal protein in your diet, typically a fist-sized portion offers about 30 grams of protein. For 30 grams protein in of cooked tofu, the portion is about 1.5 cups. (For a helpful reference showing how much protein is in common foods Johns Hopkins provides this chart.)
Want to know what to look for in a clean protein powder? Here’s how to check the label.
AVOID:
Artificial sweeteners (like sucralose, aspartame or acesulfame-K)
Sugar alcohols (like mannitol and sorbitol) which can cause bloating or digestive discomfort in some individuals
Unnecessary gums, thickeners, fillers
Artificial flavors or synthetic dyes
Contaminants like excess levels of lead (look for third party purity testing)
LOOK FOR:
Minimal ingredients (often with easy-to-recognize names)
Unsweetened or natural sweeteners like monk fruit, coconut sugar, or stevia (if needed, look for a very low added sugar amount i.e. < 5 g / scoop)
Transparency in sourcing and third-party testing for quality
Collagen Is Not the Same as a Protein Powder
Collagen supplements have gained popularity for their potential benefits to joint, skin, and connective tissue. However, collagen is not a complete protein. While collagen peptides may support joint integrity and skin elasticity, they do not provide the full spectrum of amino acids required to build or maintain lean muscle [3].
Protein Powder vs. Meal Replacement
Not all powders serve the same purpose.
Protein powders typically contain 15–25 grams of protein per serving with minimal carbohydrates or fat. They are ideal for boosting protein intake alongside meals or after exercise.
Meal replacements contain protein (varied amount) plus added fats, carbohydrates, fiber, vitamins and minerals. They are designed to serve as a full meal and are calorically denser compared to protein powder alone.
How to Use Protein Powder Creatively
One of the strengths of protein powder is how versatile it can be in everyday meals and snacks. Here are some nourishing and easy ways to incorporate it:
Smoothies: Blend with leafy greens, berries, nut butter, chia or flax, and your choice of liquid.
Yogurt or Oatmeal: Stir into plain Greek yogurt or warm oats to increase protein and satiety.
Baking: Add to muffins, waffles, pancakes, or banana bread for a protein boost.
Protein Balls or Bars: Mix with nut butter, oats, seeds, and a touch of honey or dates to create quick grab-and-go snacks (check out our Synergy Kitchen recipe of the month).
Protein powders can be a practical and supportive addition to a whole-food lifestyle, but like any supplement, quality and context matter. Choosing a protein powder that contains clean ingredients, satisfies your taste preferences, supports your digestion, and meets your body’s amino acid needs can make a meaningful difference in how you feel and function.
The bottom line: The best choice of protein and protein supplements depends on your health goals, personal preferences, age, health history, and how the food(s) or product(s) fits into your overall nutrition strategy.
If you would like to learn whether you're getting enough protein, which type is right for your body, or how to use it effectively, we’re here to help! Speak with our clinical team and / or ask about connecting with one of our Synergy Health Coaches for personalized guidance on optimizing your protein intake and selecting foods or products that support your long-term health and well-being.
References
Churchward-Venne TA, Pinckaers PJ, van Loon LJC. Dietary protein and muscle mass: Translating science to application and health benefit. Am J Clin Nutr. 2020;112(5):1142–1151. doi:10.1093/ajcn/nqaa280
Zhang Z, Liu B, Song L, et al. Plant protein to animal protein ratio and risk of cardiovascular disease: A prospective cohort study. Am J Clin Nutr. 2023;117(3):568–577. doi:10.1016/j.ajcnut.2022.12.013
Skov K, et al. (2019). Collagen peptides: An evaluation of the nutritional and physiological effects. Foods. 8(7):273. doi:10.3390/foods8070273
Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1). https://doi.org/10.1186/s12970-018-0215-1
Wang Y, Luo D, Liu J, Song Y, Jiang B, Jiang H (2023) Low skeletal muscle mass index and all-cause mortality risk in adults: A systematic review and meta-analysis of prospective cohort studies. PLoS ONE 18(6): e0286745. https://doi. org/10.1371/journal.pone.0286745
Journal of Cachexia, Sarcopenia and Muscle 2023; 14: 1596–1612 Published online 20 May 2023 in Wiley Online Library (wileyonlinelibrary.com) DOI: 10.1002/jcsm.13263
Am J Med. 2014 June ; 127(6): 547–553. doi:10.1016/j.amjmed.2014.02.007.
van der Klaauw, Agatha A., et al. "High Protein Intake Stimulates Postprandial GLP1 and PYY Release." Obesity (Silver Spring), vol. 21, no. 8, May 2013, pp. 1602-1607. PubMed Central, doi:10.1002/oby.20154.