In This ArticleView AllIn This ArticleWhat Is Protein Powder?Pros of Protein PowderCons of Protein PowderWhat to Look for in Protein PowderHigh-Protein Foods ListThe Bottom Line
In This ArticleView All
View All
In This Article
What Is Protein Powder?
Pros of Protein Powder
Cons of Protein Powder
What to Look for in Protein Powder
High-Protein Foods List
The Bottom Line
Protein is a mighty macronutrient famous for its help in muscle building. Amino acids are small parts that make up protein.Protein is essentialand has special functions all over the body, including fluid balance, hormone regulation and sustaining good health.
Many health-conscious people have concerns about getting enough protein. Taking protein supplements is a popular way to stay on top of getting enough protein. According toStatistica, in 2018, there were $4.14 billion in sales of protein powders.
But is protein powder healthy? Should you be using it? Keep reading to find out.
What Happens to Your Body When You Take Protein Powder Every Day
Animal-Based Protein
One of the mostcommon types of protein powder is whey protein, which is water-soluble and makes up 20% of the proteins found in cow’s milk. Whey protein is rich in the essential amino acid leucine and is easily digestible.
Other animal-based protein powders come from eggs, collagen and casein. Casein makes up the other 80% of cow’s milk protein.
Plant-Based Protein
The ever-increasing trend of plant-based food products has created a demand forplant-based protein powders. You can find many plant-based protein supplements today, including pea, hemp, pumpkin seed, soy, algae and rice protein powders. These products are great for those with dairy allergies.
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Weight Management
A 2020 review inClinical Nutrition ESPENfound reductions in body weight and fat mass in adults taking whey protein supplements. And while high-protein diets are hotly debated, a 2020 review in theJournal of Obesity & Metabolic Syndromefound evidence that eating more protein than the recommended dietary allowance induces weight loss and improves body composition, regardless of total caloric intake.
Perhaps ironically, if you’re underweight, adding protein powder to your diet might be able to help you gain weight. Excess protein intake can lead to weight gain as the protein our body can’t use goes to fat stores. And if you’re strength training, the protein will help you build muscle, which will also add to your overall weight.
Muscle Growth
Weight lifters widely use protein shakes and supplements to help with muscle gain. Protein powder stimulates muscle growth in active individuals. In a 2018 review in theBritish Journal of Sports Medicine, weight-training adults who took protein supplements experienced significant increases in strength and muscle size in just six weeks.
Prevention of Muscle Loss
Older adults have increased protein needs. Because of aging, older adults may experience reduced intake of foods, reduced physical activity and muscle loss. Muscle loss can increase the risk of injury, partly due to creating an increased risk of falling. A 2020 review inExperimental Gerontologysuggests whey protein prevents fall risks and muscle loss in the elderly.
Convenience
Protein powder is available in many flavors, from fruity to chocolaty to flavorless, making it versatile and easy to mix into a myriad of foods. It goes well in smoothies, soups, beverages, cookies, granola bars, hot cereals and pancake batter.
The most popular way to use protein powder is to blend it in a shake or a smoothie. This makes it easy to eat on the go.
Versatile
The numerous special diets and food allergies today have increased the demand for diet-friendly foods. You might follow a vegan lifestyle and need a vegan protein powder. You could be wanting to control your carbohydrate intake and need a low-carbohydrate protein powder. Do you want to enhance your skin health? Maybe acollagen protein powderis for you. Whether you follow a low-carb, plant-based or gluten-free diet, there is a protein powder available to help you reach your health goals.
Potential Contaminants
A nonprofit organization called theClean Label Projectinvestigated the contents of 134 high-selling protein powders. The results showed that 75% of the protein powders they tested contained some level of lead, and 55% tested positive for BPA. The study also detected levels of mercury, arsenic and cadmium.
Possibility of Excessive Protein Intake
Eating high amounts of proteinfor extended periods can precipitate several potential health consequences. For example, eating too much protein can put undue stress on your kidneys, creating an acidic environment. This, in turn, can increase your need to pee; it might also cause problems in your bones and liver.
When people increase their protein intake, they also often decrease their intake of carbohydrates. This canleave you feeling lethargic and unable to focus. It can also leave you constipated as fewer carbs mean fewer whole grains and nutrients, including fiber. And fiber is necessary to keep things moving through your gut.
Expense
High-quality protein powders may be more expensive to purchase compared to whole-food proteins. For example, you could pay anywhere between $0.42-$2.90 per ounce for protein powder. But you can find protein-rich tofu at a grocery store for about $0.18 per ounce.
Independently Verified
While it may come as a surprise, theFood and Drug Administration (FDA)doesn’t analyze the content of protein powders. But according to a 2019 study inCurrent Sports Medicine Reports, some organizations do independent verification of products.
TheNational Sanitation Foundation (NSF)is one of these organizations. The NSF provides independent verification for dietary supplements like protein powders to ensure their safety, quality and contents are up to a certain level of standards.
Type of Protein
To choose the best type of protein, consider your goals. If you’re trying to add muscle mass and strength, you may want to try whey protein. Or if you’re looking toadd fiber to your diet, you could consider using hemp protein powder.
Type of Sweetener
You can find protein powders made with a variety of ingredients used to sweeten their flavor. Some are sweetened with sugar alcohols or artificial sweeteners.
It’s best to choose a protein powder with little or no added sugar and no added artificial sweeteners. Consider ones that use natural sweeteners like stevia or monk fruit.If you have irritable bowel syndrome (IBS), steer clear of ones sweetened with sugar alcohols, as they can wreak havoc on your gut.
Other Ingredients
Do your research to help you choose safe options and avoid harmful additives in protein powders. Check out studies, like the 2020 review inToxicology Reportsthat explains both the Clean Label Project study, as well as research fromConsumer Reportsthat also tested protein powders for their contents—including heavy metals.
For healthy individuals age 19 and up, the2020-2025 Dietary Guidelines for Americansrecommends 46 grams of protein for women and 56 g for men. Protein recommendations may change based on activity level, health goals and aging. Depending on your individual needs and health goals, protein powder supplements may or may not benefit you.
The first-line approach to nutrition is to attain optimal health through whole foods. Many high-protein foods can help you meet your protein needs. Here are the numbers of grams of protein in several foods, according to the USDA:
So, is protein powder healthy? Yes, if it is a good quality, independently verified product with minimal sugar and void of harmful additives. Protein powders can fit into most eating patterns and help you meet your health goals. Just remember—protein powder is a dietary supplement. This means it enhances your diet. Be sure to be eatingwhole food proteinsas part of a healthy diet first.
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