THE LOWDOWN ON PROTEIN POWDERS & MY FAVORITES
Dr. Krista Coombs
May 9, 2025
In this week’s INSIGHTS for Healing by Design, I share with you the pros and cons of using the most common protein powders on the market and why my two favorites are some of the very best currently on the market in Canada today, especially when used in peri and post menopause.
When I catapulted into perimenopause in my early 40’s and got in a head on collision with fully turned on autoimmunity (Hashimoto’s thyroiditis and hypothyroidism), I was flung into a crash course to learn how to best manage these tumultuous life events with more grace.
I learned quickly that science supported starting with my diet and personalizing it to reduce immune triggering and therefore, reduce the inflammatory response. That made the natural movement through my decade of perimenopause SO much smoother and I’ve eased into post-menopause with ease now too!
Part of personalizing my diet required developing skills for quick meals that packed a real punch for my busy life. That’s when I started experimenting with various protein powders to help get my protein intake up, but I was always so disappointed with them.
A decade ago, and honestly even just a few years ago, all I could ever seem to find were collagen, pea, whey, hemp, rice and soy powders, none of which were adequate proteins on their own.
Eating any of them left me feeling either still wanting or bloated and fatigued with brain fog and aching muscles.
So, I dug into the science and realized that these protein powders can be some of the worst choices for our hormones, muscles and metabolism especially as we age. So, listen up darlin’ because this info is for you!
The human body requires 22 amino acids from proteins to build muscles, our hormones, our enzymes, connective tissues and well, nearly EVERYTHING! Of those 22 amino acids, 9 are considered essential - ones our bodies cannot synthesize on its own and needs to gather them from food.
If you are using protein powders to ensure adequate intake of protein daily, then, my friend, please read on to learn details you might have missed so far.
To help you make a more informed purchase for your health, I’m sharing with you some pros and cons of the most common protein powders on the market, namely, collagen, pea, whey, hemp, rice and soy, and then the TWO I RECOMMEND!
BREAKDOWN OF THE COMMON PROTEIN POWDERS
COLLAGEN
Collagen is an animal-based structural protein sourced from animal connective tissue (usually cow or chicken and sometimes fish), with collagen peptides powder (not whole collagen), marketed heavily for skin, nails, and joint health.
Whole collagen contains 19 of the 22 amino acids your body needs. It’s pretty great, but it’s NOT a complete protein. Of the 9 essential amino acids your body requires from food sources, collagen is missing Tryptophan. This means you still need to get Tryptophan from other food sources.
Now, here’s the kicker! Collagen powders I’ve found are actually NOT complete collagen, but rather, collagen peptides. Your body would struggle to digest whole collagen, but once hydrolyzed mechanically for you into smaller amino acid chains called peptides, your body has easier access to the amino acids for muscle building, skin, joint and hair health and more. Just be cautious of the product you choose - read the labels and look into where they source the product and how it is processed. In my experience, you’d do best to find hydrolyzed collagen peptides product sourced from grass fed cattle. There are 28 types of collagen, my friend, so this is a big topic to explore!
✅Collagen peptides are great for skin, hair, nails and joints and even blood clotting
✅They are particularly important if to use consistently to preserve bone and muscle health as you age
✅The taste is negligible and it dissolves in hot liquids easily - so great to add to teas, coffee, soups…
❌Not a complete protein (doesn’t contain Tryptophan - don’t use as only protein powder choice)
❌Can’t fully support metabolism or muscle building on its own
PEA PROTEIN
Pea protein powder is plant-based, made from yellow peas, often marketed as a clean, vegan/vegetarian option.
It does contain all 9 essential amino acids which is awesome, but it is quite low in the essential amino acid, Methionine, important for body functions such as, methylation, DNA repair, and protein production, and more. Additionally, it is low in the semi-essential amino acid, Cysteine, especially required to make your master antioxidant, glutathione for detox and inflammation control.
So, yes, it’s a complete protein and can be somewhat helpful to build muscles, but it is sub-optimal overall. And to me, it tastes like ground up furniture and leaves me feeling bloated and uncomfortable.
✅Pea protein has all 9 essential amino acids, but not all in adequate amounts
❌Need to add in other protein to hike up 2 of the amino acids
❌Gritty and tastes pasty and bitter in smoothies
❌Difficult to digest and may irritate a sensitive gut
WHEY PROTEIN
Whey protein powder is derived from dairy milk and is often used by athletes and in many commercial protein blends.
Back in the day when I thought I could tolerate dairy, I thought whey protein tasted yummy. But, with an autoimmune condition, removing all dairy has been a non-negotiable healthy choice for me for the last decade and counting. But if you feel you tolerate dairy well, it might work for your needs to some degree. Just be sure you’ve investigated whether or not you have an immune sensitivity to dairy proteins as if not avoided, it might be one of the root reasons for chronic inflammation.
Whey is a complete protein, containing all the amino acids a human requires. It is also particularly high in the branch-chain amino acids - leucine, isoleucine and valine - important for muscle building.
Unfortunately, when you start investigating whey powder products, it is not always easy to figure out where the whey is being sourced. Is it from grass fed pasture-raised cattle or from feed-lots where cattle get antibiotics and grain? I want to know what I put in my body as much as possible, so knowing where my processed food is coming from is a meaningful way to protect my health. I may still occasionally not eat grass fed cow meat, but it’s easy to choose a grass fed option for a protein powder used frequently.
✅ Whey is a complete protein
❌ From a dairy source which can cause bloating, acne, constipation in sensitive individuals (often a delayed response within 12 to 24 hours)
❌ Often sourced from factory-farmed cows fed antibiotics, growth hormones, and GMO grains (check the labels)
❌ Often packed with artificial sweeteners, gums, flavorings, and synthetic vitamins which will wreak havoc on gut health
❌Can spike insulin, leaving you with blood sugar crashes and cravings later in the day, even if you believe you tolerate dairy well
❌Hyped as the “gold standard” for protein powders, but can be inflammatory for most women especially when in peri and post-menopause
HEMP PROTEIN
Hemp protein powder is plant-based, made from hemp seeds, and is promoted for being sustainable and nutrient-dense. Like pea protein, hemp protein does contain all 9 essential amino acids and overall, 20 of the 22 amino acids used in the human body. So, technically, it is a complete protein. Unfortunately, if you are serious about building muscle strength and supporting a healthy metabolism, especially as you age which is SO IMPORTANT, this is not the protein powder to rely on regularly.
✅ Eco-friendly image
❌ Low in protein per serving - typical serving is 30 grams of which only about ½ is protein
❌ Earthy, grassy taste (you might like it - I didn’t love it)
⚠️ Sounds impressive, but it’s more hype than helpful especially when you need real strength and supported metabolism
RICE PROTEIN
Rice protein powder is plant-based, made typically from brown rice. Technically, it is not a complete protein because it doesn’t have the essential amino acid, Lysine. However, it is replete with Methionine and Cysteine, which is why it’s often combined with Pea Protein in many products (which if you recall is low in those two aminos).
✅Rice protein is best when combined with Pea protein for vegans and vegetarians to get complete protein content
❌Protein per serving varies significantly depending on which type of rice is used to make the powder (varying from 3 grams to nearly 80 grams per cup! - know the source of the product)
❌Tastes good to me but when combined with pea protein, I don’t love the flavor
SOY PROTEIN
Soy protein powder is plant-based, made from the soybean. Technically, it is a complete protein, having all 9 essential amino acids the body can’t make itself and a total of 20 amino acids. But, for women in peri and post-menopause and those who bleed more heavily during their cycling years, I almost never recommend eating much soy because of its natural estrogenic properties and because typically it is a GMO product.
✅Soy protein is a complete protein
❌Can mess with your sex hormones
❌Usually made from GMO soy, so ensure you check labels
LISTEN UP!
Most protein powders on the market are NOT designed for women in peri and post menopause when we NEED to be prioritizing getting more protein and muscle building. They are also often filled with junk fillers and only trace amounts of superfoods, like turmeric, mushrooms, acai berry and maca, that when you dig into the labels you see are not in great enough quantities to really have a major impact on your health.
So, what the heck are you really paying for with these products? Company marketing, that’s what, and continued bloating, brain fog, acne, sluggish energy and more…
If you’ve tried any or all of these protein powders described above, like I have, and still aren’t satisfied or maybe tend to feel bloated, fatigued and have brain fog - OR you’re just looking for a healthy change - I’ve got a fabulous option for you.
MY FAVORITE CHOICES!
After all the trial and error of taste testing protein powders, today I recommend to patients to use two protein powders in their diets to get more protein in daily:
Both powders are made from grass fed cows from Sweden and processed to form the more absorbable products. And if you choose the unflavored PurePaleo Hydrobeef protein powder along with the Collagen Complex powder, both have NO fillers added! This is important if you want to reduce your body’s exposure to things it doesn’t need.
The unflavored PurePaleo Hydrobeef powder and the Collagen Complex powder are both so versatile too! You can add the protein powder to smoothies, soups, stews, stir-fries, and energy bites.
And a cool aspect is you can control the flavors when you use them alone or in cooking, like adding real vanilla or cinnamon or honey or raw cacao, as examples. And if I want to, you can up the ante with added creatine powder to help with strength and recovery after workouts, or inositol powder for hormone support and blood sugar balance, or maca root for some testosterone support, or L-glutamine powder as fuel for gut cells.
PROS & CONS of Collagen Complex protein powder
✅❌Collagen Complex again does not have enough of all 9 essential amino acids to qualify as a complete protein but it is comparable to our own human collagen and in a hydrolyzed form is easy to absorb by the gut
✅ Sourced from cattle raised in Sweden without hormones and free of any GMO grains, grasses, and hay
✅ Great choice for daily use in tea, coffee, soups, etc as it dissolves easily in hot liquids and has pretty much no taste or texture
✅ No added fillers or artificial flavors or sweeteners
PROS & CONS of PurePaleo Hydrobeef protein powder
✅PurePaleo HydroBeef protein powder contains 26 grams of protein per 27 gram serving!
✅ Sourced from cattle raised in Sweden without hormones and free of any GMO grains, grasses, and hay
✅ I get a massive boost in energy when I use this product, especially on workout days - it helps me reach my daily goal of at least 100 grams of complete protein!
✅ No added fillers or artificial flavors or sweeteners
❌ I admit I don’t love the natural flavor unless hidden in smoothies or energy bites, soups, stews and stir fries, but pairs great with real vanilla, cinnamon, honey and raw cacao
NOTE: Designs for Health does have chocolate flavored and vanilla flavored PurePaleo Hydrobeef powder products, but their protein content is a little lower per serving and they include the natural sweetener Stevia, which can be tough on digestion for sensitive folks. I always recommend the unflavored product and flavoring it yourself, if desired.
My best recommendation, especially for my peri and post-menopausal ladies, is to use BOTH PRODUCTS consistently to see results. I do this myself and the difference in energy and muscle building capacity for me has been second to none.
If you’d like to start using these amazing products, I’ve made it SUPER EASY for you to get it in Canada directly with FREE accounts from either of my two online dispensaries - Designs for Health OR Fullscript. (And if you’re a Member of my private women’s Facebook group, The EASY YOUniversity, you always get 10% off orders!)
If you have found an even better complete protein powder product than the PurePaleo product, I’d LOVE to hear about it - just respond to this email to let me know.
Otherwise, darlin’, get yourself some PurePaleo Hydrobeef and Collagen Complex powders and build some muscles!
Hugs,
Dr. Krista Coombs xx
DrAc, DTCM, IFMCP
*If you already have accounts with Designs for Health or Fullscript, the links in the article will take you right to those products, otherwise, please set up your accounts and then either try the links again or look up the products. If you need support, give us a call at 403-942-7070.