The Scoop on Protein Powder
Have you ever wondered if you need a protein
supplement?
Chances are you are getting plenty of protein in your diet because of its wide availability in everyday food choices. It is recommended that adults get approximately 20 percent of their daily calories from protein. Based on the U.S. Dietary Guidelines, a 2,000 calorie diet should contain approximately 46 grams of protein per day.
As daily caloric intakes go down, such as in weight
loss and dieting, or as we age, protein levels should increase. Many
individuals also increase daily protein intake during physical training and for
building and maintaining muscle mass. Often times to meet this requirement, we turn
to protein powders for a quick protein fix. But is it necessary?
Protein powders can come from either plant proteins (soybeans, peas, and rice) or milk proteins (casein or whey). They can be costly – you can expect to shell out between $20 and $70 for a 30 serving container, which can be a pricy addition to your monthly expenses!
While they may be fortified with vitamins and
minerals, they may also contain added sugars and artificial flavoring. By
browsing and comparing the labels of protein powders, you may find that some
have up to 30 grams of protein and some could have nearly 23 grams of added
sugar per scoop! This can lead to a high calorie drink, and potentially result
in weight gain and an unhealthy spike in blood sugar.
Increasing protein intake beyond individual body needs does not build more muscle; only athletic training can contribute to muscle strength and size. While it is important to replenish your muscles after a workout with protein and carbohydrates to build and repair your muscles, there is no research indicating that consuming more than 2 grams per kilogram of body weight increases the muscle-building. Consuming excess amounts of protein may actually cause adverse effects, such as kidney damage.
Now that doesn’t mean that you should completely steer away from protein supplements. Some protein powders have very little added sugars and artificial ingredients, and these powders and ready to drink protein shakes may be beneficial for athletes on the go to get the carbohydrates and protein needed directly after their workout to begin the building and repairing process.
Whether you’re building or maintaining muscle mass, have certain health conditions, or your aging has caused decreased appetite and you simply need more protein in your diet, opting for whole foods as your source of protein is the preferred way to meet your protein goal.
Getting protein from whole foods, such as low fat dairy products, nuts, seeds, beans, lentils, fish, poultry, lean meat, and eggs, also provides you with essential nutrients and fiber that are beneficial to your health and easy on your wallet. For example, one 5 ounce can of tuna packs 20 grams of protein for less than $1.00 per can.
So how do you know if, or when, you need a protein supplement? Take a look at your diet to determine whether or not your current protein intake falls within 20 to 35 percent of your daily calorie intake. If you can’t increase your protein through whole foods, or whole foods are not feasible option when you are on the go, take your time in the supplement aisle to determine a protein powder that meets your dietary goals. Be sure to assess the nutritional quality of the product in its entirety to find a protein powder that does not contain excessive amounts of added sugars or artificial ingredients. And remember to try to use these supplements only when whole foods are not a reasonable option, like when you’re on the go. Your wallet will thank you!
-EL
Duyff, R. L. (2017).The Complete Food and Nutrition Guide (5th ed.). New York, NY: Mifflin Harcourt Publishing Company.
White, M., Berning, J.R., Kendig, A. (2019). Nutrition Guide. United States Anti-Doping Agency. Retrieved from https://www.usada.org/wp-content/uploads/Nutrition-Guide.pdf
Chances are you are getting plenty of protein in your diet because of its wide availability in everyday food choices. It is recommended that adults get approximately 20 percent of their daily calories from protein. Based on the U.S. Dietary Guidelines, a 2,000 calorie diet should contain approximately 46 grams of protein per day.
As daily caloric intakes go down, such as in weight
loss and dieting, or as we age, protein levels should increase. Many
individuals also increase daily protein intake during physical training and for
building and maintaining muscle mass. Often times to meet this requirement, we turn
to protein powders for a quick protein fix. But is it necessary?Protein powders can come from either plant proteins (soybeans, peas, and rice) or milk proteins (casein or whey). They can be costly – you can expect to shell out between $20 and $70 for a 30 serving container, which can be a pricy addition to your monthly expenses!
While they may be fortified with vitamins and
minerals, they may also contain added sugars and artificial flavoring. By
browsing and comparing the labels of protein powders, you may find that some
have up to 30 grams of protein and some could have nearly 23 grams of added
sugar per scoop! This can lead to a high calorie drink, and potentially result
in weight gain and an unhealthy spike in blood sugar. Increasing protein intake beyond individual body needs does not build more muscle; only athletic training can contribute to muscle strength and size. While it is important to replenish your muscles after a workout with protein and carbohydrates to build and repair your muscles, there is no research indicating that consuming more than 2 grams per kilogram of body weight increases the muscle-building. Consuming excess amounts of protein may actually cause adverse effects, such as kidney damage.
Now that doesn’t mean that you should completely steer away from protein supplements. Some protein powders have very little added sugars and artificial ingredients, and these powders and ready to drink protein shakes may be beneficial for athletes on the go to get the carbohydrates and protein needed directly after their workout to begin the building and repairing process.
Whether you’re building or maintaining muscle mass, have certain health conditions, or your aging has caused decreased appetite and you simply need more protein in your diet, opting for whole foods as your source of protein is the preferred way to meet your protein goal.
Getting protein from whole foods, such as low fat dairy products, nuts, seeds, beans, lentils, fish, poultry, lean meat, and eggs, also provides you with essential nutrients and fiber that are beneficial to your health and easy on your wallet. For example, one 5 ounce can of tuna packs 20 grams of protein for less than $1.00 per can.
So how do you know if, or when, you need a protein supplement? Take a look at your diet to determine whether or not your current protein intake falls within 20 to 35 percent of your daily calorie intake. If you can’t increase your protein through whole foods, or whole foods are not feasible option when you are on the go, take your time in the supplement aisle to determine a protein powder that meets your dietary goals. Be sure to assess the nutritional quality of the product in its entirety to find a protein powder that does not contain excessive amounts of added sugars or artificial ingredients. And remember to try to use these supplements only when whole foods are not a reasonable option, like when you’re on the go. Your wallet will thank you!
-EL
Duyff, R. L. (2017).The Complete Food and Nutrition Guide (5th ed.). New York, NY: Mifflin Harcourt Publishing Company.
White, M., Berning, J.R., Kendig, A. (2019). Nutrition Guide. United States Anti-Doping Agency. Retrieved from https://www.usada.org/wp-content/uploads/Nutrition-Guide.pdf
I agree with all of this. As someone who needs quite a few calories a day to meet my activity demands, a protein power can be very useful for on the go protein. However, I think people put too much emphasis on the powders and forget that most of their protein needs to come from whole foods. I am of the opinion that if you can get all of your nutrients from whole foods, that's what you should be doing! Good post.
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