Do you need to use protein powder? A nutritionist weighs in
You may have seen your neighbor or co-worker running around with a shaker or jar full of an opaque-looking drink. More likely than not it’s a protein shake, and they could be drinking it for any number of reasons. Protein powder is a hot ingredient and sales of it are expected to climb at a growth rate of 8.4% from now until 2028. If you’ve never used one, you may be asking yourself if you need one. The answer is — maybe.
The power of protein
Protein powders are nothing new. They’ve been sold since the 1950s, but didn’t really gain national recognition until bodybuilding guru Joe Weider created his own line of supplements. These days protein powder has moved out of bodybuilding terrain and has saturated the Lululemon set because consumers have learned that protein can help them build and maintain muscle and may even help them stay slim.
Dozens of studies have shown that getting adequate amounts of protein can help with satiety. And some research has found that getting more than the RDA (recommended dietary allowance) can actually help with weight loss while preserving muscle mass and can even help lower triglycerides. And for people who have struggled with regaining weight after losing it, eating a higher protein diet may help mitigate the amount of weight regained over time.
It’s true that most Americans are not short on protein. The average American diet provides adequate amounts of protein and certainly meet the RDA’s 10 percent of calories from protein. But the RDA is set to meet basic nutritional requirements, as opposed to getting optimal levels. While the minimum is 10%, the guidelines actually allow for up to 35% of calories to come from protein. For an average person eating a 2,000 calorie diet, this would mean a range of 50 to 175g of daily protein — quite a difference.
Do you need a protein powder?
If you’re getting the baseline amount from your diet, you may want to add more. I recommend that my clients get one gram of protein per kilogram of their body weight. You can calculate your weight in kilograms by taking your weight in pounds and dividing by 2.2 and then multiplying that by 1. For example, a person who weighs 150 pounds (68 kg) should get approximately 68 to 70g of protein per day.
Older adults — individuals over 65 — also need to put a specific emphasis on protein intake. Research shows that older people require a higher protein intake (1.2 to 2g per kg in body weight) in order to maintain muscle mass as they age. Keeping our muscles means we’re keeping our strength and ability to do daily tasks as we age.
The question remains — do you need a powder, or can you get all the protein you need from your diet? Here are a few things to ask yourself: Do you usually eat a protein source (poultry, fish, meat, dairy, tofu, beans, nuts and seeds) at breakfast, lunch and dinner? Do you include protein at snacks? If you feel that you’re falling short and you’re struggling to feel satisfied at meals, or you’re getting ravenous between meals, a protein powder might be helpful.
Keep in mind that your body can only use 30 grams of protein at a time. So, it’s smart to break up your total intake throughout the day, instead of loading up at dinner on an 8-ounce steak with 60 grams of protein. If you’re getting enough protein at dinner, you may want to try adding a protein-rich smoothie pre- or post-workout. Or try one of the protein-packed recipe ideas below.
Pick your protein
Just 10 years ago, the protein powder options consumers had was pretty basic—you could either go with whey protein or soy protein. Today the choices are dizzying, ranging from cricket protein to pea protein to bone broth protein and everything in between. Most powders deliver about 15 to 20g of protein per serving and range from 90 calories to 200. Here’s a closer look at the options:
Whey: In terms of supporting muscles, whey is generally considered to be the gold standard. Whey protein is a by-product of the cheese-making process and provides amino acids, the building blocks of protein. Whey also blends in easily to smoothies. Research shows that it helps build muscle when combined with strength training. Whey does contain the milk sugar lactose, so it’s not for you if you follow a vegan or dairy-free diet.
Soy: This plant-based protein has been shown to be as effective as whey protein in stimulating muscle growth. Soy protein also contains isoflavones, which have been shown to protect against heart disease, osteoporosis and some cancers. Soy is one of the top nine food allergens, so that has caused many food brands to move to other plant protein sources.
Pea: For folks who need to avoid both dairy and soy, pea protein has become a great vegan alternative. Pea protein does have a slightly grassy flavor, which some people don’t love.
Brown rice: This plant-based powder is easily digested and works well in both smoothies and baked goods. Brown rice protein is low in the amino acid lysine, so it’s smart to get variety in your protein sources to cover your bases.
Hemp: If you’re trying to increase the omega-3 and 6 content in your diet, as well as your fiber intake, hemp protein may be the pick for you. Due to its fat content, you will need to refrigerate this powder.
Bone broth: This highly nutritious food can be dried and used as a powder. People who have a hard time digesting the higher fiber plant proteins may do better with easily digestible bone broth. Bone broth powder also has skin boosting (hyaluronic acid and collagen), as well as joint supporting benefits (chondroitin and glucosamine). It’s also paleo-friendly and appropriate for people who need to avoid egg protein.
Cricket: Another paleo and keto-approved protein pick is from an incredibly earth-friendly source —crickets. If you’re looking for a protein powder that is sustainable and uses substantially less water and land to produce, it’s a great choice. Cricket powder is also gluten, dairy and soy-free, but may not be suitable for folks who have seafood allergies.
Almond: If you love almonds, as well as simplicity, this may be your go-to powder. Made from just one ingredient — almonds — you can use almond protein powder in everything from smoothies to muffins (you can also use it to make almond butter). In addition to providing protein, you’ll also get substantial amounts of naturally occurring calcium and potassium. This is a higher calorie option at 180 calories per 1/3 cup serving.
Chocho: If you haven’t heard of chocho, don’t worry — it’s one of the newest entrants in the protein powder game. Chocho is an ancient bean variety from the Andes mountains. In addition to being a sustainable protein source, chocho also has calcium, magnesium, vitamin E and is high in fiber. It’s also gluten, soy and dairy-free.
Plant blends: In addition to finding powders made from just one plant source, you’ll also find blends that combine pea with artichoke, algae or sprouted grains. If you’ve tried other plant protein powders and didn’t enjoy the flavor, you may want to consider a blend.
How to use protein powder
The simplest way to use most types of protein powder is to just stir the powder into a glass of water, milk, plant milk or juice. You may want to use a shaker container for better mixing, and certainly the vanilla and chocolate-flavored protein powders are more suitable for simple shakes like this.
Smoothies are definitely the most popular way to incorporate protein powder and can transform even the less palatable ones into delicious and satisfying drinks. You can add a scoop of protein powder to pretty much any smoothie recipe you have. This Workout Recovery Smoothie combines the anti-inflammatory power of cherries and pomegranate juice with nitrate-rich beets, which some studies show can increase muscle function and lower blood pressure. The addition of vanilla protein powder helps you repair and build muscle tissue.
You can also add protein powder into overnight oats, yogurt and oatmeal. When making overnight oats, simply replace ¼ of the oats with protein powder. Stir the powder into yogurt and cooked oatmeal. And try using it to up the protein in sheet-pan or regular pancakes. Simply add a scoop or two to your usual recipe. If it’s a little dry, add a bit more liquid and thoroughly combine. I find that vanilla-flavored protein powder tends to work best.
Remember that as with most things — it’s smart to be moderate. Trying to get all of your protein from a powder is not the way to go, but adding a few servings a week may help you get the extra boost you’re looking for.
Whey protein: Health benefits, side effects, and dangers
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People commonly use whey as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean muscle mass. But what is it, and what are the benefits of using it? Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content. There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties. Here, we explain what the benefits might be, and look at some of the side effects and potential risks. Fast facts on whey protein: Many of the potential benefits are based on single studies and more evidence is required before making definitive judgment.
Whey protein is a mixture of beta-lactoglobulin, alpha lactalbumin, bovine serum albumin, and immunoglobins.
Possible benefits include weight loss and lowering cholesterol.
Possible dangers include nausea and headaches, but at moderate doses, whey protein is not considered dangerous.
Possible dangers
Dangers of whey protein include stomach pains and cramps when consumed at high doses. Some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events. However, consuming very high doses can cause: stomach pains
cramps
reduced appetite
nausea
headache
fatigue Consistent high doses of whey protein may also cause acne. From a nutritional point of view, whey protein is very unusual and does not have a natural equivalent. Some people believe that there are risks from nutritionally refined foods such as these, because, although they contain a lot of nutrients, the balance is heavily tipped towards protein.
Types There are three primary types of whey protein; whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH). Let’s look at each of these in turn: Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates. The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30 percent protein and higher end up to 90 percent.
– WPC contains low levels of fat and low levels of carbohydrates. The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30 percent protein and higher end up to 90 percent. Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90 percent protein.
– WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90 percent protein. Whey protein hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein. Also, WPH is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.
4 Types of People Who Could Benefit from Protein Powder
Protein powder is a common nutritional supplement found in stores frequented by athletes, but its benefits extend beyond those who work hard in the gym. Since protein is an integral part of our daily diets, adding protein powder to your routine may be beneficial.
Here’s what you should know about protein powder and a few types of people the supplement might help.
Understanding protein powder and its benefits
Protein is one of the core macronutrients that our bodies need to build and sustain muscle, repair tissue and balance hormones. Protein is most commonly found in meat, but it can also be found in a variety of other foods like eggs, nuts and seeds and more.
Protein powder uses a special formula to deliver extra protein to the body. It is usually added to water or milk to create protein shakes, but it can be incorporated into other foods and drinks for the same nutritional benefits.
Users should be aware of where their protein in their protein powder is sourced. There are many types of protein powder, including whey, casein, soy, pea and hemp. Whey is the most thoroughly researched and generally available, and it offers all the available amino acids.
However, types like whey and casein are not suitable for vegans or people with allergies because they are milk proteins. Hemp and soy protein also contain all the essential amino acids, while pea protein is higher in the amino acid arginine.
Taking protein powder can offer benefits beyond adding more protein to the diet.
Weight management: Protein can help the body feel fuller for longer, reducing the urge to snack or indulge in extra meals. Studies have shown that protein powder may help people maintain a healthy weight and potentially lose weight (although eating a balanced diet is still extremely important!).
Protein can help the body feel fuller for longer, reducing the urge to snack or indulge in extra meals. Studies have shown that protein powder may help people maintain a healthy weight and potentially lose weight (although eating a balanced diet is still extremely important!). Muscle growth : Protein powder is most commonly associated with a growth in muscle mass. Because protein is a key component of new muscle growth, many people pair protein powder supplements and strength training to improve their muscle size and strength.
: Protein powder is most commonly associated with a growth in muscle mass. Because protein is a key component of new muscle growth, many people pair protein powder supplements and strength training to improve their muscle size and strength. Recovery: Since protein is a core building block of muscles, bones and other tissues, it may be able to contribute to tissue repair and ease soreness. This is commonly needed after a workout, but could potentially be useful after injuries, as well.
Types of people who can benefit from protein powder
Just about anyone can benefit from adding a protein powder supplement to their diet, especially if they don’t eat a lot of protein-rich foods. However, certain types of people may be more inclined to take protein powder to improve muscle mass, stay healthy and give the body what it needs.
Athletes: Athletes are probably the most likely people to use protein powder supplements regularly because of their proposed benefits to muscle growth and strength. People who are starting to work out more regularly and those who are ramping up their exercise routines will have a greater need for more protein, in particular.
Athletes are probably the most likely people to use protein powder supplements regularly because of their proposed benefits to muscle growth and strength. People who are starting to work out more regularly and those who are ramping up their exercise routines will have a greater need for more protein, in particular. Vegans and vegetarians: People who don’t eat meat—or, in the case of vegans, any animal products—have an increased risk of lacking protein in their diets. Protein can be found in a variety of non-meat and non-animal products, but not eating enough or a variety of foods may result in a lack of certain amino acids or a protein deficit overall. Plant-based protein powders can be a great supplement in these cases.
People who don’t eat meat—or, in the case of vegans, any animal products—have an increased risk of lacking protein in their diets. Protein can be found in a variety of non-meat and non-animal products, but not eating enough or a variety of foods may result in a lack of certain amino acids or a protein deficit overall. Plant-based protein powders can be a great supplement in these cases. People with chronic illness: Individuals who suffer from chronic illnesses may be suggested to increase their daily dose of protein to help them stay as healthy as possible. Protein powder may help increase their daily protein intake without requiring a significant change in meals. Protein powder also helps offset muscle degradation during periods of weight loss; this can be beneficial for people with chronic illnesses, as well as for people who are actively trying to lose weight.
Individuals who suffer from chronic illnesses may be suggested to increase their daily dose of protein to help them stay as healthy as possible. Protein powder may help increase their daily protein intake without requiring a significant change in meals. Protein powder also helps offset muscle degradation during periods of weight loss; this can be beneficial for people with chronic illnesses, as well as for people who are actively trying to lose weight. Elderly people: Muscle mass tends to decline with age, which is why protein powder can be an excellent supplement for older adults. Taking protein powder in your later years may help maintain or increase muscle mass to keep you strong and able.
Before adding protein powder to your diet, be sure to speak with your doctor and find a well-researched supplement from a reputable company that offers an adequate amount of protein per serving to meet your needs. Long-term excessive protein use may cause damage to the kidneys and liver, so it’s important to be mindful of these risks and only take the necessary servings.
