Should You Use Protein Powder?
A 3 minute read
Not getting enough protein? Make a tasty protein powder smoothie.
My clients know that I am serious about their protein consumption. We all need to eat abundant high quality protein! But what about protein powder? I know you have seen those large protein powder displays in grocery and health food stores. There are many to choose from however, they are expensive and come in rather large, intimidating containers. You may, rightly, pause before committing to purchase one.
In this blog post I’ll define protein and how to calculate your protein requirement. Once you know how much protein you need, you can calculate how much you are eating and determine whether or not you need a protein powder.
What is protein?
Protein is an essential nutrient that everyone needs daily. Protein is made from amino acids. Think of amino acids as the building blocks of protein. There are over 20 different amino acids, 9 of which are essential and must be consumed daily. Protein sources that contain all nine essential amino acids are called complete proteins, and those that may be low in one or two are called incomplete proteins.
Major protein functions include building and maintaining bone and muscle mass.
Are you hungry all the time? I recommend 3-4 ounces of protein be eaten at the beginning of a meal. This almost always curbs persistent hunger and and is a proven weight loss tactic.
Are you struggling with pre-diabetes or type 2 diabetes? Adequate, high quality protein at the beginning of a meal stabilizes blood sugar by blunting post meal blood sugar spikes.
How much protein do you need?
Many protein experts say the current RDA for protein (.8 grams per kilogram of body weight) is too low and recommend 1.2 – 1.4 grams of protein per kilogram of body weight instead. This is if your kidneys are healthy.
I usually recommend healthy people aim for a protein consumption of 1.2 grams per kilogram per day. A 70 kg (154 pounds) person should eat 84 grams protein per day (1.2 X 70)
If you are an athlete or are very physically active, you need more protein for recovery. Research shows that eating high-quality protein within two hours after exercise can enhance muscle repair and growth. Athletes should aim for 1.2-2.0 grams of protein per kilogram of body weight every day.
How much protein is in food?
Meat, eggs, seafood and dairy contain the highest amounts of quality protein. I recommend grass-fed, organic, sources. For fish, remember to choose wild-caught sources, as farmed fish may contain hormones and toxic chemicals called polychlorinated biphenyls (PCBs).
But did you know that protein is also found in many plant foods including legumes, nuts, seeds, and grains—and there is even small amounts of protein in vegetables and fruit?
Protein content of common high protein foods:
33 g protein in 4 oz of sirloin steak
30 g protein in 4 oz of grilled sockeye salmon
28 g protein in 4 oz skinless chicken thigh
22 g protein in 4 oz ham
18 g protein in 1 cup of cooked lentils
8 g protein in 8 oz milk
6 g protein in 1 oz of dry roasted almonds
Not everyone gets enough protein from food. I frequently find that my female clients are not eating enough protein to maintain bone and muscle mass. Its one of the first things we work on to improve their health.
As with any nutrient, if you can’t get enough from your diet, you may benefit from supplementation. Protein supplementation is something that I frequently recommend for those who have difficulties eating enough protein.
Choosing the best protein powder
Protein powders are convenient sources of protein and often have added vitamins, minerals, sweeteners, and other ingredients. Different protein powders may contain protein from several different sources, and the amount of protein per scoop can vary between products. Read labels carefully, pay attention to serving size and amount of protein per serving.
Commonly available flavors are vanilla and chocolate.
I enjoy protein powders in my daily smoothie which I blend with ice, almond milk, nut butter and frozen cauliflower rice. It is a nice meal replacement after a work out.
All protein powders are not created equal. It’s important to get a recommendation for a high-quality product from a trusted healthcare professional. There have been some scary stories about contamination in protein powders so only purchase from reputable vendors.
A note on collagen powder: Collagen is an important component of hair, skin, nails, bone and joints. It is a useful supplement for some people BUT it is not a complete protein!
Common types of complete protein powders:
Whey protein powder
Whey protein powder is the most commonly marketed protein powder and one you are most likely to see on the shelf at the grocery store. Whey is made from milk and should be avoided if you are allergic or sensitive to dairy. Whey protein powder contains all the essential amino acids. It is tasty and easily mixes into beverages and smoothies. I recommend whey protein powder be sourced from the milk of cows that grazed on pesticide-free, non-GMO grass pastures (usually in New Zealand).
Grass-Fed Beef Protein
Beef bone broth protein powder is one of the best quality protein powders available. This protein powder is ideal for anyone sensitive to dairy and/or soy. It is highly absorbable and packs in a lot of protein grams per scoop. It is best to mix in a blender to avoid clumping. This is one of my favorite protein powders and I usually alternate with the whey protein powder. Once again, I recommend it be sourced from cows that grazed on pesticide-free, non-GMO pastureland (usually in New Zealand).
Soy protein powder
Soy is one of the plants that are high in protein and contain all of the essential amino acids (it’s a complete protein). Soy-based protein powders are a popular choice for people who avoid dairy, or are vegan. I recommend you use organic, non GMO soy.
Pea protein powder
Pea protein powders can be used by those who avoid dairy and soy. Pea protein is rich in just eight of the nine essential amino acids. High quality manufactures supplement their pea protein powders with other complimentary plant proteins to compensate for the lack of methionine. Once again, it’s important to select organic, non GMO pea protein powder from a reputable manufacturer.
Final thoughts
Protein is a key part of every nutritious, health-promoting diet. Meeting your personal protein needs is essential to good health. Protein is found in many foods—not only animal-based foods—and many people can meet their protein needs without supplementing.
However, there are some people who need more protein than others and can benefit from a high quality carefully selected protein powder.
Want to ensure you’re getting enough quality protein to meet your health goals? Need an expert review of your nutrition or supplement regimens? Book an appointment with me today to see if my service can help you. Book a call here.
References
Casparo, A. (2020, July 20). Protein and the athlete — How much do you need? Eat Right. https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete
Cleveland Clinic. (2021, January 29). 13 of the best vegetarian and vegan protein sources. Health Essentials. https://health.clevelandclinic.org/13-of-the-best-vegetarian-and-vegan-protein-sources/
Harvard T. H. Chan School of Public Health. (n.d.). Collagen. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/collagen/
Harvard T. H. Chan School of Public Health. (n.d.). Protein. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Harvard T. H. Chan School of Public Health. (n.d.). Workout supplements. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/workout-supplements/
Hunnes, D. (n.d.). The case for plant based. UCLA Sustainability. https://www.sustain.ucla.edu/food-systems/the-case-for-plant-based/
Mayo Clinic. (2020, November 13). Whey protein. https://www.mayoclinic.org/drugs-supplements-whey-protein/art-20363344
Medical News Today. (2018, September 18). What are the benefits of protein powder? https://www.medicalnewstoday.com/articles/323093
Office of Dietary Supplements. (2022, June 2). Dietary supplements for exercise and athletic performance. National Institutes of Health. https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
