When you walk into any smoothie shop, sports center, or supermarket, you will be prompted to add protein powder to your beverage. Adding a scoop appears to be a sure-fire way to improve your nutrition.
However, while some can be useful in certain situations, many have hidden health risks. We'll debunk the myths about whether you need protein powder and which types are best for your goals.
What exactly is protein?
Protein is a macronutrient that is necessary for the maintenance of your body structure and many bodily functions. Protein is made up of amino acids: non-essential amino acids that your body can produce and essential amino acids that must be obtained from the foods you eat.
Fish, quinoa, meat, poultry, eggs, dairy (yogurt, milk, cheese), tofu, nuts, and seeds are all good sources of protein.
Is protein powder required?
For general health, the Academy of Nutrition and Dietetics recommends that the average adult consume 0.35 grams of protein per pound of body weight (0.8 grams per kilogram). This is easily obtained through the natural protein foods you consume.
Excess protein consumed is converted to energy. If you consume extra calories over time, this can result in weight gain. Excess protein can also cause stomach upset and make it difficult for your body to digest and process.
Protein requirements rise with activity, age, and medical conditions such as illness or injury. If you are unable to consume enough protein due to a lack of appetite, an unbalanced plant-based diet, or a lack of access to protein-rich foods, you should consider incorporating protein powder into your diet. However, protein deficiency is extremely rare; if you eat a varied diet, you are most likely meeting your protein requirements because protein exists in almost all food groups.
Is it necessary to use protein powder for sports nutrition?
Protein requirements for strength and endurance athletes who want to gain muscle mass rise to 0.5 to 0.8 grams per pound (1.2 to 1.7 grams per kilogram) body weight per day. Which is usually attained if the recommended energy intake is sufficient.
Protein powder can be used by athletes for convenience. If you're training hard, you might find it difficult to prepare the extra meals and snacks. However, there are many simple and easy high-protein snacks available, such as a yogurt bowl or a high-protein smoothie. Eating "real" food provides additional benefits such as dietary fibers, vitamins, and minerals.
Protein Powder's Unknown Drawbacks
Protein powders are classified as processed foods. Added sugar, artificial sweeteners, flavorings, synthetic vitamins and minerals, colorings, and preservatives are common. Some of these ingredients may cause side effects like stomach upset.
Because the United States Food and Drug Administration (FDA) does not regulate supplements, including protein powders, what products put on their labels may be inaccurate.
According to Harvard Health, we don't know the long-term effects of protein powders because there have been few studies with inconclusive results. According to recent research, some protein powders contain heavy metals and bisphenol-A (BPA), which can be toxic in high doses.
Protein Powder Varieties
Protein powders are not all the same. Depending on your diet preferences and goals, some may be more advantageous.
Protein derived from whey
Whey protein is one of the most popular types of protein powder. Whey is the liquid portion of milk that remains after it has been curdled and strained. It contains all of the required amino acids (building blocks of protein).
Because whey is derived from cow's dairy, it is not recommended if you are allergic to milk or avoid animal products.
Some research suggests that whey protein may aid in muscle building and recovery, but the evidence is insufficient to make firm recommendations on how much and how long to take it.
Protein derived from casein
Casein is similar to whey in that it is derived from cow's milk and contains all essential amino acids. As a result, if you have a milk allergy or intolerance, or if you follow a plant-based diet, it is not the best option.
Because casein digests more slowly than whey, it's best to take it at night rather than right before or after a workout.
Protein from soy
Soy is a complete protein, which means it contains all of the necessary amino acids. It also contains phytoestrogens, which are medicinal-like nutrients.
Some experts believe that soy processing causes allergies or gastric distress, while other studies show no harm. Because studies on the benefits and drawbacks of soy are conflicting, it's best to find what works best for you and consume it in moderation.
Protein derived from hemp
Hemp is also a complete source of plant-based amino acids, is easier for most people to digest, and is high in heart-healthy dietary fiber.
Although some of the healthy oils are removed during processing, hemp is thought to contain an ideal ratio of omega-6 to omega-3 fatty acids, making it useful for regulating inflammation.
Protein derived from peas
Pea protein is hypoallergenic, which means that it is less likely to cause allergies and inflammation in most people. It contains all essential amino acids but is lacking in methionine, an amino acid found in brown rice. So, if you find a product that contains pea protein and brown rice (or if you consume brown rice or any other food containing methionine during the day), you'll get the amino acid variety you require.
The last word
Protein powders differ in terms of how quickly they are absorbed, how your body reacts to them, and the nutrients they contain. If you must use protein powder, look for brands that are minimally processed and do not contain many (if any) artificial ingredients or added sugar.
Keep in mind that more protein isn't always better. The most beneficial and healthiest way to increase your protein intake is to get it from natural food sources such as dairy, eggs, poultry, nuts, and seeds.
Read next: Plant-Based Products: Are They More Healthy?
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