Protein powder: nutritionists share 3 facts on the popular food supplement

Each cell of your body contains proteins, a macronutrient composed of amino acid chains, the so-called constituent elements of life. It helps keep your body gently, help digestion and regulate hormones, accelerate the recovery of the exercise and provide blood with oxygen.

Unlike fat and carbohydrates, the other two nutrients you need most, proteins are not stored in your body, explains Simin Levinson, MS, a nutritionist and dietitian clinic registered at the college of health solutions of the Arizona State University.

“Humans are generally associated with proteins, which means that although we can use proteins for energy – we have metabolic pathways to do so – it is preferable that carbohydrates and fats are predominant sources of fuel,” said Levinson Fortune. “It is because the protein plays a functional and critical role … And if this protein is not provided, we start to break down body tissue in order to produce these amino acids.”

Many foods naturally contain proteins, but the demand for protein supplements continues to rise. The global market for protein supplements was estimated at $ 5.8 billion in 2022, with an annual growth rate composed of 8% planned until 2030, according to Grand View Research. Below, Levinson and other nutrition experts share three things to consider before buying your next protein powder tank.

Choose whole foods on protein powder when possible

We cannot deny the convenience of protein powder; You can prepare it in seconds, without refrigeration or kitchen involved. However, the supplement may not feed your body with the variety of proteins that come from a balanced diet of whole food, Levinson says: “We have many large sources of protein available in the Western diet.”

Nine of the 20 different amino acids are considered essential, which means that your body cannot make them alone and they must be obtained by food. Foods that contain all essential amino acids are called complete proteins and tend to be based on animals. The seeds of soy, quinoa and hemp are among the few complete plants based on plants, which can help vegans and vegetarians to complete their protein intake.

2020-2025 food directives for Americans include these protein sources:

• Meats, poultry and eggs
  • Beef, play meat, goat, lamb and pork
  • Chicken, Cornwall chickens, duck, game birds, goose and turkey
  • Chitterlings, giblets, gizzards, liver, sweet breads, tongue and tripe
  • Chicken eggs and other bird eggs
• Sea fruit
  • Anchovy, black bar, catfish, clams, cod, crab, crayfish, paw
• Walnuts, seeds and soy products
  • Peanuts and trees
  • Nuts
  • Chia, linen, pumpkin, sesame and sunflower seeds
  • Seeds
  • Tempeh and Tofu

Most protein powders on the market contain high quality proteins, explains Roger Fielding, PH.D., professor at the Tofts University Friedman School of Nutrition Science and Policy. However, they can also leave the key nutrients aside.

Lactoserum, for example, is a by-product of manufacturing cheese. The consumption of an isolated whey protein supplement can feed you with milk proteins, but drink a glass of milk instead will also provide calcium and vitamin D, explains Fielding.

“We always want to encourage people to get their nutritional needs from food sources,” said Fielding Fortune“Largely because there are probably other components in these healthy foods, which can also be important for us to consume.”

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The FDA does not approve of pre-commercial protein powder

Keep in mind that protein powder is a food supplement, not a substitute, underlines Tyler Becker, Ph.D., deputy professor in the Department of Food Sciences and Human Nutrition at Michigan State University. And because it is a supplement, the Food and Drug Administration (FDA) is not authorized to approve it for safety and efficiency before it reaches your pantry.

“You don’t really need protein powder; The average person does not do it, ”says Becker Fortune. “Many athletes do not do so as well, except in certain situations, and reason (why) is linked to regulations.”

The FDA regulates such supplements, but generally after the market, leaving the burden of precise labeling on the manufacturers. Collective appeals have accused certain “protein doping” companies, using cheaper free amino acids rather than the proteins announced. The FDA also sent several companies to warn letters, judging their protein products “falsified food supplements”.

Certain types of protein powders may contain toxins. The 2018 non -profit label project in 2018 has tested more than 130 most sold powders for heavy metals and other contaminants. More than half contained bisphenol A (BPA), an industrial chemical that can cause cancer or other health problems. A powder had 25 times the authorized BPA limit in a single portion.

Overall, however, protein supplements are safe, explains Fielding, which sometimes consumes whey powder itself. Becker recommends consulting a recorded dietitian if you plan to incorporate the protein powder into your diet, especially if you are vegan or vegetarian and you do not want to miss the necessary nutrients. Because food supplements can interact with certain drugs, the FDA also advises to ask your doctor if they are appropriate.

The healthiest protein powder is unique to you

Protein powders are a penny a dozen, sold in countless flavors, sizes and protein sources in pharmacies, grocery stores, wholesale retailers and online markets. But the buyer is wary: the more exotic the flavor, the more the powder can contain added sugars or artificial sweeteners.

Powder supplements are often derived from these proteins:

• Casein and whey, cow’s milk
• HempHemp seeds
• Peafrom yellow divided peas
• Soysoybean

The options may seem overwhelming, but the best protein powder is the one that completes your taste, your diet, your lifestyle and your overall health, according to Levinson. Lactoserum protein has long been the gold stallion among athletes because of its rapid digestion and assimilation, explains Levinson, the Dietitian of Consulting Sports for the Phoenix Mercury of the WNBA and formerly for the Sun Phoenix of the NBA.

“But nowadays, there are plant protein powders that are so well formulated that they provide an excellent source and the same amount of protein,” she said Fortune. “Within the WNBA and the NBA, there is a tendency of athletes who choose more plant -based options for their food and their supplements.”

The FDA generally recommends consuming 50 grams of protein per day, but you may need more depending on your age, weight and level of physical activity.

“If you are physically active, whether you do endurance or weight exercises, you want to think about increasing this perhaps 75 to more than 100 grams per day,” said Fielding Fortune. “Start thinking about the origin of protein sources in your diet.

“If you try to get up up to more than 100 grams per day, taking a drop -down protein supplement where you can get 20 to 25 grams in a scoop … This is probably not a bad idea.”

To find out more about the integration of proteins into your diet:

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