Is Protein Powder Healthy?

In college I took protein powders to increase my calorie intake and nutrients without having to prepare a meal. I also enjoyed making Iced lattesWith protein powder as breakfast. But is protein powder good for you?

Obviously, it had to be a super healthy choice, because I was always in excellent health in college… oh, wait…

Is Protein Powder Healthy?

After I started eating whole foods and learned more, I began to question my decision to regularly use protein powder. I started to look into the ingredients used in their manufacture. The things I discovered surprised me.

• Pretty much every “health guru” and network marketing/MLM company out there has their own brand of protein powder. All of them claim it to be the most amazing thing ever. Bread sliced.
• There’s a lot of misinformation when it comes to protein powder marketing. Many aren’t as healthy as they claim to be.
• With a few notable exceptions, many protein powders aren’t worth their cost.

So let’s dig into what protein is, why we need it, and what the best sources are:

Proteins: What are they?

It is important to clarify that protein is an essential part of a balanced diet. It has essential amino acids our bodies can’t make on their own. Unlike carbs which we could live without, we can’t survive without protein. It is essential for healthy muscle mass and muscle growth. Protein’s health benefits don’t stop at healthy muscles though. Proteins are found in muscles, skin, bones and other body tissues.

Protein needs can vary based on factors such as age, gender, physical activity, etc. The protein requirements of someone who is focusing on weight training and muscle building are higher. RDA (recommended dietary allowance) is often quoted by experts as the amount of proteins we should consume.

Other health experts and nutritionists have a completely different opinion. As Chris Kresser explainsThe RDA is for a sedentary average adult. The older methods used to determine daily protein intake aren’t as accurate as newer techniques. The latest research shows that the average adult only needs 1.2 grams of proteins per kilogram. Adults over 50 need more protein, 1.2-1.5 grams per kilogram.

For myself, I try to consume at least 35 grams per meal. I’m doing a lot of bodyweight workouts and resistance training to build muscle so my protein needs are a little higher than some. Strength training can help you increase skeletal muscle, which is associated with longevity.

High protein for weight loss

Protein is also important for a healthy body composition. In several clinical studies, eating more protein than the RDA has been linked to less body fat. This diet preserves muscle better than regular low-calorie and high-protein diets. Long-term studies have shown that getting enough protein can also help prevent weight gain when you lose weight.

The protein helps us to feel fuller for longer. It also helps maintain a healthy body weight. Studies show protein increases hormone levels that signal we’re full. Higher protein doesn’t have side effects when it comes to things like bone density or kidney health.

While we need protein, protein supplements aren’t necessarily the best option.

Protein Source Matters

The source of any food is important, but especially for proteins. Foods high in protein can either be complete sources or incomplete. Plant-based sources like lentils and brown rice as well as pea protein are incomplete sources. They only contain a few of the essential amino acid we require. Complete proteins provide all our essential amino acids. Included in this list are whey protein, quinoa and soy protein.

Just because a protein is complete doesn’t automatically make it the best source. Pound-for-poundThe grass-fed beefIt has more protein per gram than quinoa. This doesn’t mean plant-based sources are all bad, but it helps to know how much protein intake we’re actually getting.

I’m not a fan of soy protein or lots of legumes though. Instead, I choose pasture-raised or wild-caught animals with whole plant food mixed in. It’s the same for my protein powders.

Toxins in Protein Powder

It is important to use organic protein powder. Plus grass-fed if we’re talking about dairy (whey protein or casein protein). Where it’s sourced isn’t the only thing to look out for with protein shakes.

The following are some of the ways to get in touch with each other Consumer Reports investigationHeavy metals were found in popular protein powders. The levels of mercury, arsenic and lead were low to moderate. The Clean Label Project conducted a test in 2018 on over 100 protein powders. They found that they contained other contaminants. They found pesticides, BPA, mycotoxins and other contaminants.

Because protein powders fall under the dietary supplement category, the FDA doesn’t require safety testing. It is up to each company to decide the quality. NSF is a group that performs third-party testing for brands.

A report published in 2020 examined the total levels of dangerous ingredients found in protein powders. The ones with the most toxins were “mass gain” type protein supplements. The most clean brands were those made from whey. Vegan protein powders, while popular among vegetarians, are not without their own problems. These are based on plants which are more likely to have been grown with contaminated soil.

Ingredients added

You’d expect protein to be the majority of the product on the ingredient list. Most protein powders contain artificial sweeteners,Sugars, artificial flavors, and colors. Some also rely on synthetic nutrients that aren’t easily absorbed by the body. There are also the soy products and filler materials.

Protein powders can be considered a nutritional supplement. High quality ones can be beneficial, but they’re never a replacement for a well-balanced,Wholefood Diet.

The Best Protein Sources

If possible, I prefer to use whole foods as protein sources such as meats and veggies. Protein powders are convenient and quick to use. They don’t require defrosting, cooking, etc., and I understand the appeal.

Whey Protein

For those who can tolerate dairy, a protein powder based on whey is available. Whey isolate contains almost no lactose. So it’s usually well tolerated by those with lactose intolerance. You can try other protein options if whey causes bloating or other digestive issues. Thanks to consumer demand, it’s getting easier to find grass-fed, organic, and non-GMO whey protein.

What I use These are my top clean whey powders. They’re filling, taste amazing, and are gluten-free.

Plant-Based Protein Powder

Plant-based proteins (like peas and rice) aren’t typically complete sources of protein. Single-sourced plant proteins often don’t have all the essential amino acids we need. Plant-based sources are also availableTo get the complete spectrum of amino acids, they need to be combined strategically. Hemp protein powder, on the other hand, is a complete source of protein.

This type of protein can increase intestinal permeability in sensitive individuals. It is also possible for sensitive people to have an issue with whey proteins. One plant-based protein I’ve used and recommend is from Four Sigmatic. I love their peanut butter flavour!

What I use

Collagen Powder

For added protein, I use collagen powder. Since it’s flavorless in food, I add it to tea, smoothies, or coffee. It’s typically better digested which is important for those with autoimmune or gut issues. Not only does it help to repair the gut, it is also gentle. Due to its unique amino-acid structure, it can help generate cells faster. In fact, 30% of our bodies are made up of collagen! Our bodies are composed of 30% collagen.

Collagen Powder won’t gel like regular gelatin. Collagen Powder dissolves in both hot and cold drinks.Enjoy coffee). It’s also perfect for blending healthy fats into hot drinks, like butter coffee. Collagen transforms them into a tasty, frothy drink that is creamy and delicious! This works with herbal teas as well (like dandelion roots).

Gelatine and collagen hydrolysate both contain 6-7 grams of protein per tablespoon. Collagen hydrolysate is more easily digested by everyone in my family, so I use it most of time. In addition, I use regular grass fed gelatin to make anything we need gel.

I drink bone broth and collagen powder regularly. I gradually increased my intake of gelatin. Since I began this routine, my skin has become smoother and healed faster. My autoimmune disease has also been completely cured by my autoimmune diet, inner healing and my autoimmune diet.

What I use

What I Do for Protein

When possible, our family chooses whole protein sources such as grass-fed and pastured beef and fish. I also Make bone broth to get amino acids like proline and glycine that aren’t found in high concentrations in muscle meats.

Is Protein Powder Healthy?

It can be if you use it correctly and get it from the right sources. I get my protein from whole food sources, but supplement with protein powders. I receive a lot questions about protein so I created this short podcast episode.

Use you protein powder? What type do you use and why? Tell me what you use!