Mixing a few tablespoons of protein powder with water may be part of your post-workout recovery ritual. Or you may prefer to blend it into your daily smoothie and drink it as a meal rather than a snack. But how much do you know about your preferred protein powder and what it does or doesn’t do for your health?
Every cell in the body contains proteins, macronutrients made up of chains of amino acids, the so-called building blocks of life. It helps keep your body running smoothly by aiding digestion, regulating hormones, speeding recovery from exercise, and oxygenating your blood.
But unlike fats and carbohydrates, the other two most needed nutrients, protein is not stored in the body, says Simin Levinson, MSc, registered dietitian and clinical professor at Arizona State University’s College of Health Solutions. I will explain.
“Humans typically eat protein sparingly, which means that although we can use protein for energy, we have metabolic pathways to do so, so we prefer carbohydrates and fats to be our main fuel sources.” Levinson says. luck. “That’s because proteins play a very important, functional role…and when that protein is not provided, we start breaking down the body’s tissues to produce amino acids.”
Natural protein is found in many foods, but the demand for protein supplements continues to soar. According to Grand View Research, the global protein supplements market was valued at $5.8 billion in 2022, with a projected compound annual growth rate of 8% through 2030. Below, Levinson and other nutrition experts share his three things to consider before purchasing your next protein powder.
Choose whole foods over protein powders if possible
The convenience of protein powder is undeniable. No refrigeration or cooking required, ready in seconds. However, this supplement may not be able to provide your body with the variety of proteins you get from a balanced diet of whole foods. “The Western diet has many good sources of protein,” Levinson says.
Nine of the 20 amino acids are considered essential amino acids. That is, the body cannot make them on its own and must obtain them from food. Foods that contain all the essential amino acids are called complete proteins and are often derived from animal sources. Soy, quinoa, and hemp seeds are among the few complete plant-based proteins that can help supplement vegan and vegetarian protein intake.
The 2020-2025 Dietary Guidelines for Americans include the following protein sources:
Most commercially available protein powders contain high-quality protein, says Roger Fielding, Ph.D., a professor at Tufts University’s Friedman School of Nutrition Science and Policy. However, you may also be missing important nutrients.
For example, whey is a byproduct of cheese production. While taking a whey protein supplement alone may provide you with milk protein, Fielding explains that drinking a glass of milk instead will also provide you with calcium and vitamin D.
“We always want to encourage people to get the nutrition they need from food,” says Fielding. luck“Mainly because these foods may contain other ingredients that are good for your health, and consuming them may also be important.”
FDA has not approved pre-market protein powders
Keep in mind that protein powders are dietary supplements, not replacements, emphasizes Dr. Tyler Becker, assistant professor in the Department of Food Science and Human Nutrition at Michigan State University. And because it’s a supplement, the Food and Drug Administration (FDA) doesn’t have the authority to approve it for safety and effectiveness before it hits our pantries.
“Protein powder isn’t really necessary. The average person doesn’t need it,” Becker says. luck. “A lot of athletes don’t do as well, except in certain situations, because [why] It has to do with regulation. ”
The FDA regulates such supplements, but usually after they are on the market, and the onus is on manufacturers to accurately label them. A class action lawsuit accuses some companies of “protein spiking,” which uses cheaper free amino acids instead of the advertised protein. The FDA also deemed protein products to be “adulterated dietary supplements” and sent warning letters to several companies.
Some protein powders may contain toxins. The nonprofit Clean Label Project tested more than 130 top-selling powders for heavy metals and other contaminants in 2018. More than half contained bisphenol A (BPA), an industrial chemical that can cause cancer and other health problems. One powder contained 25 times the permissible limit of BPA per serving.
But overall, protein supplements are safe, says Fielding, who sometimes takes whey powder herself. Becker recommends consulting a dietitian if you plan to incorporate protein powder into your diet, especially if you’re vegan or vegetarian and don’t want to miss out on the nutrients you need. Because dietary supplements can interact with some medications, the FDA also advises asking your doctor if they are appropriate for you.
The healthiest protein powder is just for you
Protein powder costs 10 cents and is available in countless flavors, sizes, and protein sources at drugstores, grocery stores, wholesale retailers, and online marketplaces. However, buyers should be aware that the more exotic the flavor, the more likely the powder has added sugar or artificial sweeteners.
Powdered supplements are often made from the following proteins:
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casein and whey, from milk
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hempfrom hemp seeds
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peafrom yellow split peas
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soyderived from soybeans
Levinson says that while the number of options can feel overwhelming, the best protein powder is one that complements your taste, diet, lifestyle, and overall health. Whey protein has long been the gold standard among athletes because it’s easily digested and absorbed, said Levinson, a consulting sports nutritionist for the WNBA’s Phoenix Mercury and former NBA Phoenix Suns.
“But these days, there are some plant-based proteins that are very well formulated to provide the same amount of protein while still being a good source,” she says. luck. “Within the WNBA and within the NBA, there is a trend for athletes to choose more plant-based options for their diet and supplements.”
The FDA generally recommends consuming 50 grams of protein each day, but you may need more depending on your age, weight, and level of physical activity.
“If you’re physically active, whether you’re doing endurance exercise or lifting weights, you may want to consider increasing that to 75 to 100 grams per day or more,” says Fielding. says. luck. “Start thinking about where your protein sources come from in your diet.
“If you’re trying to get more than 100 grams per day, it’s probably not a bad idea to take a whey protein supplement that provides 20 to 25 grams per scoop.”
Learn more about how to incorporate protein into your diet below.
This article originally appeared on Fortune.com
