Protein powder and meal replacement powder can look like twins perched upon the shelf. Both come in tubs, both can be mixed into smoothies, and both can be high in protein. But despite the family resemblance, they’re designed to perform different functions.
Protein powder is primarily meant to add more protein to your diet. Meal replacement powder has a bigger assignment: providing more of what you’d typically get from a meal, including protein, carbohydrates, fat, fiber, and vitamins and minerals. So while you can absolutely use protein powder to build a meal, the two aren’t interchangeable straight out of the tub.
Ahead, we’ll break down the differences, what to look for in each, and which one makes the most sense for your needs. Protein powder is a concentrated source of protein designed to help you get more protein without cooking or preparing yet another protein-rich food. It can come from many sources, with whey and casein among the most common.
Whey comes from milk, digests quickly, and is rich in the essential amino acids that build and repair muscle. Casein also comes from milk and provides all nine essential amino acids, but it digests more slowly than whey. Both are solid options unless you have a milk allergy or avoid dairy.
Soy is a complete protein, meaning it provides all nine essential amino acids. Other plant-based powders may use pea, rice, hemp, or a blend of different proteins. These can all be good options if you avoid dairy or animal products, though the amount of each essential amino acid varies by protein source.
You don’t have to be a gym regular to use protein powder, either. While it’s long been popular among athletes and people looking to build muscle, it can also come in handy when you’re busy, have a low appetite, follow a vegetarian or vegan diet with limited protein intake, or struggle to get enough protein from food alone. It’s versatile beyond the standard shake, too.
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