table of contents[Hide][Show]
In college, I loved taking protein powders as a way to add nutrients and calories without taking the time to eat a full meal (spoken like a true Type A. I also loved making iced lattes with protein powders in my diet. But are protein powders healthy?
Obviously, I was always fit in college, so it had to be a very healthy choice…oh wait…
Are protein powders healthy?
When I learned more and started eating whole foods, I questioned my decision to use protein powders regularly. I found a few things that surprised me:
- Almost every “health guru” and network marketing/MLM company out there has their own brand of protein powder. They all claim it’s the best thing since sliced bread. .
- There is a lot of misinformation when it comes to protein powder marketing. Many people are not as healthy as they claim to be.
- With a few notable exceptions, many protein powders aren’t worth the cost.
So let’s dig into what protein is, why you need it, and what the best sources are.
Role of proteins
To be clear, protein is a very important part of a healthy diet. It contains essential amino acids that our bodies cannot make on their own. Unlike carbohydrates we can live without, we cannot live without protein.It is necessary for muscle growth and maintenance of healthy muscle mass. However, protein’s health benefits extend beyond healthy muscles. Our muscles, bones, skin, and almost every body part and tissue have proteins.
Our protein intake needs vary by age, activity level, biological sex, etc. The Recommended Dietary Allowance (RDA) is often cited as the optimal amount of protein we should have. .
Some nutritionists and other health professionals take a different view. As Chris Kresser explains, the RDA was established for the average sedentary adult. Older methods used to determine daily protein intake are not as accurate as newer techniques. More recent research shows that the average adult needs about 1.2 grams of protein per kilogram of body weight. has been shown. Elderly people need a minimum of 1.2 to 1.5 grams per kilogram of body weight.
Personally, I aim for at least 35 grams of protein per serving. Increased skeletal muscle is associated with longevity, and strength training is a great way to support it.
high protein for weight loss
You also need protein for optimal body composition. Some clinical studies have linked eating more than the RDA for protein to less body fat. Adequate protein intake can also help prevent weight gain after weight loss in long-term studies.
Protein also helps keep you feeling fuller longer. This is another way to help maintain a healthy weight. Studies show that protein raises hormone levels that signal you’re full. Higher protein has no side effects when it comes to things like bone density and kidney health.
You need protein, but protein supplements aren’t always the best option.
Problems with protein sources
Sources are very important in any food, especially protein. Foods rich in protein can be a complete or incomplete source. Imperfect sources include plant-based proteins such as lentil, brown rice and pea proteins. These contain only some of the essential amino acids we need. A complete protein contains all the necessary aminos. These include whey protein powder, quinoa, soy protein, and animal products.
Just because it’s complete with protein doesn’t mean it’s automatically the best source. Grass-fed beef has significantly more protein than the same amount of quinoa. That doesn’t mean all base sources are bad, but it does help you know how much protein you’re actually getting.
I’m not a fan of soy protein or many legumes. The same applies to the types of protein powders used by
Toxins in protein powder
The source is important and the protein powder should definitely come from an organic source. It’s not just where it’s supplied from.
a consumer reports research Heavy metals were found in several common protein powders. Low to moderate concentrations of lead, arsenic, and mercury were found. In 2018, the Clean Label Project tested over 100 protein powders and found other contaminants.Pesticides, mycotoxins, and BPA were some of the problems they found.
Because protein powders fall under the dietary supplement category, the FDA does not require safety testing. This leaves it up to individual companies and consumers to determine quality. NSF is one of a group of third party testing and certification of brands.
The 2020 report looked at the overall level of harmful ingredients in protein powders. The most toxins were found in “mass gain” type protein supplements. The cleanest brand was whey protein powders. bottom. Vegan protein powders are popular with vegetarians, but they have their own concerns.
additional ingredients
You would expect protein to be the majority of the product on the ingredient list. Many protein powders use artificial sweeteners, added sugars, artificial flavors, and artificial colors. Some rely on synthetic nutrients that are poorly absorbed by the body. Then there are processed soybeans and filler ingredients.
In a way, you can think of protein powder as a supplement.
best protein source
When possible, whole food protein sources such as meat and vegetables are always best. The appeal of protein powders is that they provide a quick and convenient source of protein. I understand.
whey protein
Whey-based protein powders can be used by those who can tolerate dairy products. Whey protein isolate is virtually lactose-free. So, it is usually well tolerated by people who are lactose intolerant. If whey causes bloating or other digestive problems, there are other options. Finding fed, organic, and non-GMO whey protein just got easier.
What I use: This is my favorite clean whey protein powder.
vegetable protein powder
Plant proteins (such as peas and rice) are usually not complete protein sources. Single-source plant proteins often don’t contain all the essential amino acids you need. These plant-based sources must be strategically combined to get the full spectrum of aminos. However, hemp-based protein powders are complete proteins.
Some people have a reaction to these types of proteins and can increase intestinal permeability. This can be a problem even with whey protein in sensitive people. One of the plant proteins that 4 SigmaticI love their peanut butter flavor!
What I use:
collagen powder
I also like using collagen powder for added protein. It is usually better digested for those with autoimmune diseases or intestinal problems. Not only is it good for your gut, it also helps in gut repair. Thanks to its unique amino acid structure, it helps cells generate more quickly. in fact. Our bodies are made of 30% collagen!
Collagen powder does not gel like regular gelatin. However, it dissolves easily in cold drinks (such as smoothies) and hot drinks (such as coffee). They’re also great for blending healthy fats into hot drinks such as butter coffee. Collagen turns them into delicious, frothy, creamy drinks! increase.
Both gelatin and collagen hydrolyzate are excellent sources of protein, with 6-7 grams per tablespoon. I also use regular grass-fed gelatin for things that need to gel.
I aim to take a few scoops of collagen or gelatin powder a day and drink bone broth regularly. My skin is smoother and heals faster. Also, along with my autoimmune diet and inner healing, my autoimmune disease is now in complete remission.
What I use:
what i do for protein
Our family focuses on whole protein sources such as grass-fed meat and fish whenever possible. I also make bone broth.
Are protein powders healthy?
The bottom line is that it can be done if used in the right way and from the right source. I try to get enough protein from whole foods, but supplement with protein powders. I get a lot of questions about protein, so I put together this short podcast episode.
Are you using protein powder? what are you using? Tell me below!