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Shaking a few scoops of protein powder with water can be part of your post-workout recovery ritual. Or, maybe you prefer to mix it into your daily smoothie to make the drink less of a snack and more of a meal. But how much do you know about your preferred protein powder and what it may or may not be doing for your health?
Every cell in your body contains proteina macronutrient made up of chains of amino acids, the so-called building blocks of life. It helps keep your body fit running smoothlyfrom aiding digestion and regulating hormones, to facilitating exercise and supplying the blood with oxygen.
But unlike fats and carbohydrates, the other two nutrients you need, protein can't be stored in your body, explains Simin Levinson, MSa registered dietitian nutritionist and clinical professor at College of Health Solutions at Arizona State University.
“Humans are generally protein-sparing, meaning that although we can use protein for energy—we have the metabolic pathways to do so—it's better for carbohydrates and fat to be the primary fuel source,” says said Levinson. luck. “That's because protein plays a critical, functional role … and if that protein isn't provided, we start breaking down body tissues to make amino acids.”
Many foods naturally contain protein, but the demand for protein supplements continues to increase. The global protein supplement market will be worth $5.8 billion in 2022, with a projected 8% compound annual growth through 2030, according to Studying the Big View. Below, Levinson and other nutrition experts share three things to consider before buying your next tub of protein powder.
Choose whole foods over protein powder whenever possible
There is no denying the convenience of protein powder; you can prepare it in seconds, with no refrigeration or cooking involved. However, the supplement may not provide your body with the variety of proteins that come from a balanced diet of whole foods, Levinson says: “We have so many great sources of protein that can be used in the diet of West.”
Nine of the 20 different amino acids are considered essential, meaning that your body cannot make them on its own and they must be obtained through food. Foods that contain all the essential amino acids are called complete protein and probably animal based. Soy, quinoa, and hemp seeds are among the few complete plant-based proteins, which can help vegans and vegetarians supplement their protein intake.
the 2020–2025 Dietary Guidelines for Americans These protein sources include:
- Meats, poultry, and eggs
- Cattle, game meat, goats, sheep, and pigs
- Chickens, Cornish hens, ducks, game birds, geese, and turkeys
- Chitterlings, giblets, gizzards, liver, sweetbreads, tongue, and tripe
- Chicken eggs and other bird eggs
- Sea food
- Anchovy, black sea bass, catfish, clams, cod, crab, crawfish, flounder, haddock, hake, herring, lobster, mullet, oyster, perch, pollock, salmon, sardine, scallop, shrimp, sole, squid, tilapia, freshwater trout , light tuna, and whiting
- Nuts, seeds, and soy products
- Peanuts and tree nuts
- Nut butters
- Chia, flax, pumpkin, sesame, and sunflower seeds
- Seed butters
- Tempeh and tofu
Most protein powders on the market contain high-quality proteins, say Roger Fielding, Ph.D.a professor of Tufts University Friedman School of Nutrition Science and Policy. However, they can also leave out important nutrients.
Whey, for example, is a by-product of cheese making. Consuming a whey protein supplement in isolation may give you more milk protein, but drinking a glass of milk instead will also provide calcium and vitamin D, Fielding explains.
“We always want to encourage people to get their nutritional needs from food sources,” Fielding said. luck“largely because there may be other ingredients in foods that are healthy, which may also be important for us to eat.”
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The FDA does not approve premarket protein powders
Remember that protein powder is a food supplement, not a substitute, stresses Tyler Becker, Ph.D.an assistant professor at Department of Food Science and Human Nutrition at Michigan State University. And since it is a supplement, the Food and Drug Administration (FDA) unauthorized to approve it for safety and effectiveness before it hits your pantry.
“You really don't need protein powder, the average person doesn't,” says Becker luck. “Many athletes are not as well, except in certain situations, and the reason [why] involved in its regulation.”
The FDA regulates as supplements but mostly after they are on the market, which leaves the responsibility of proper labeling to the manufacturers. Class action lawsuits accuse some companies of “protein spiking,” using cheaper, free-form amino acids than the proteins advertised. The FDA also sent several companies warning letterswho consider their protein products “adulterated dietary supplements.”
Some protein powders may contain toxins. The nonprofit Clean Label Project in 2018 tested more than 130 top-selling powders for heavy metals and other contaminants. More than half are in bisphenol A (BPA), an industrial chemical that can cause cancer or other health problems. One powder contains 25 times the allowable limit of BPA in one serving.
In general, however, protein supplements are safe, says Fielding, who occasionally consumes whey powder herself. Becker recommends consulting with a registered dietitian if you plan to include protein powder in your diet—especially if you're vegan or vegetarian and don't want to miss out on essential nutrients. Because dietary supplements can interact with certain medications, the FDA also advises asking your doctor if they are appropriate.
The healthiest protein powder is unique to you
Protein powders are a dime a dozen, sold in countless flavors, sizes, and protein sources at drugstores, grocery stores, wholesale retailers, and online marketplaces. But buyer beware, the more different the taste, the more the powder may contain added sugar or artificial sweeteners.
Powder supplements are are usually derived from these proteins:
- Casein and whey, from cow's milk
- hempfrom hemp seeds
- Peafrom yellow split peas
- soyfrom soybeans
The options can feel overwhelming, but the best protein powder is the one that complements your taste, diet, lifestyle, and overall health, according to Levinson. Whey protein has long been the gold standard for athletes because of its fast digestion and assimilation, said Levinson, the consulting sports dietician of the Phoenix Mercury of the WNBA and formerly of the Phoenix Suns of the NBA.
“But now, there are some plant-based proteins that are so well formulated that they provide a good source and the same amount of protein,” he said. luck. “Within the WNBA and within the NBA, there is a trend of athletes choosing more plant-based options for their diet and for their supplements.”
Generally recommended by the FDA consume 50 grams of protein per daybut you may need more depending on your age, weight, and level of physical activity.
“If you're physically active, if you're doing endurance exercise or lifting weights, you want to think about upping that to maybe 75-100+ grams per day,” Fielding said. luck. “Start thinking about where the protein sources in your food come from.
“If you're trying to get to that 100+ grams per day, taking a whey protein supplement where you get 20-25 grams in one scoop…that's not a bad idea.”
For more on including protein in your diet:
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