Protein powder: Nutritionists share 3 facts about popular nutritional supplements

Each cell contains your body proteinLarge nutrients consisting of chains of amino acids, the so -called Longs of life. Helps keep your body Work smoothlyFrom helping digestion and regulating hormones, to accelerate the restoration of exercise and supply blood with oxygen.

However, unlike fats and carbohydrates, the other nutrients you need more explains more, the protein is not stored in your body Simine Levinson, MSRegistra College of Health Solutions at Arizona State University.

“Humans are usually from protein, which means that although we can use protein for energy-we have metabolic paths to do so-it is better for carbohydrates and fats to be the dominant sources of fuel,” says Levinson. luck. “This is because the protein plays an important and practical role … If this protein is not provided, we begin to break the body’s tissues in order to produce these amino acids.”

Many foods naturally contain protein, but the demand for protein supplements continues to rise. The value of the global protein supplement market was $ 5.8 billion in 2022, with an annual growth rate of 8 % until 2030, according to it. Grand View Research. Below, Levinson and other nutritionists participate three things that must be taken into account before purchasing the next basin of protein powder.

Choose whole foods on protein powder when possible

There is no denial of the convenience of protein powder. You can prepare it in seconds, with no cooling or cooking. However, the supplement may not nourish your body with a variety of proteins that come from a balanced diet of whole foods, Levinson says: “We have many great sources of protein available in the Western diet.”

Nine of 20 different amino acids are necessary, which means that your body cannot make it alone and must be obtained through food. Foods that contain all the essential amino acids are called Proteins are complete And it tends to be based on animals. Soy seeds, quinoa and hemp are among the whole proteins based on plants, which can help vegetarians and vegetarians get rid of the amount of protein.

the 2020-2025 The nutritional guidelines of the Americans These protein sources include:

• Meat, poultry and eggs
  • Cow meat, game meat, goats, pregnancy and pork
  • Chicken, Corniche chicken, duck, game birds, goats, and turkey
  • Chitterings, Giblets, GZZard, Liver, Sweet Bread, Tongue, and Tripe
  • Chicken eggs and other bird eggs
• Seafood
  • Anchiah, Black Black Black, Celds, Baltinus, Code, Crims, Locust, Fellowe, In the Incline, Hack, Herring, Locust, Buri, Oysters, Break, Bullock, Salmon, Sardin, Sarders, Al -Astloub, Shrimp, Al -Wahid, Al -Labababiya, Fresh Traffic, Light,
• Nuts, seeds and soy products
  • Peanuts and tree nuts
  • Walnut butter
  • Xia, linen, pumpkin, sesame, and sunflower seeds
  • Seed butter
  • Tempeh and Tofu

Most protein powders on the market say high -quality proteins, he says Roger Fielding, PhDProfessor in Tatst Freidman University, College of Science and Politics. However, they can also leave the main nutrients.

Whey, for example, is a secondary result of the manufacture of cheese. It may show you that consuming a whey protein supplement in the isolation of milk protein, but drinking a cup of milk instead will also provide calcium and vitamin D.

“We always want to encourage people to obtain their food requirements from food sources,” says Fielding luck“Because of the other ingredients in these healthy foods, which may be important for us to consume.”

FDA does not agree to protein powder before the market

Keep in mind that protein powder is a dietary supplement, not an alternative, and confirms Tyler Baker, PhDAssistant Professor at Department of Food and Human Nutrition Sciences at Michigan State University. And because it is an appendix, Food and Drug Administration (FDA) It is not authorized to agree for safety and effectiveness before hitting your store.

“You really don’t need protein powder; the ordinary person does not.” luck. “Many athletes do not, except in certain situations, and the reason (why) is linked to its organization.”

The Food and Drug Administration is not organized Such supplementsBut usually After that in the marketLeaving the burden of putting exact signs on manufacturers. Classical work claims accused some companies of “falling protein”, using free and dedicated amino acids instead of the announced proteins. The FDA also sent many companies Warning messagesThey consider protein products “adulterated nutritional supplements”.

Some types of protein powders may have toxins. Non -profitable Clean Label project In 2018, he tested more than 130 selling plants for heavy metals and other pollutants. More than half content Bisphenol A (BPA)An industrial chemical that may cause cancer or other health problems. One powder was 25 times the allowed bond of BPA at one meal.

Fielding says, though, although protein supplements are safe, as he says sometimes, whey powder consumes itself. Becker recommends consulting a registered dietitian if you plan to integrate protein powder into your diet – especially if you are a vegetarian or vegetarian and do not want to miss the necessary nutrients. Since nutritional supplements may interact with some medications, the FDA also recommends asking your doctor if they are appropriate.

The most healthy protein powder for you

Protein powders are ten cents, sold in countless flavors, sizes, protein sources in pharmacy, grocery stores, wholesale retail and markets online. But Jupiter Beware: The more strange the flavor, the more powder contains additives or artificial sweeteners.

Crown Often derived from these proteins:

• Casin and milk serum, From cow’s milk
• HempFrom hemp seeds
• PeasFrom yellow peas
• SoyFrom soybeans

It may feel overwhelming options, but it is the best protein powder that complements your taste, diet, lifestyle and public health, according to Levinson. Livinson, a consultative sports nutritionist at Phoenix Mercury, says Mercury, who was formerly for Phenix Sons in Phoenix Sons, a consultant sports nutritionist for Vinix Mercury in Phoenix Mercury, a consultative sports feeding specialist for Phenix Mercury in Phoenix Mercury, a sports nutritionist for sports, Whey protein for a long time is the golden standard among athletes due to rapid digestion and assimilation.

“But nowadays, there are some protein powders based on plants that are so well formulated that they provide a great source and the same amount of protein,” she says, “she says,” she says, “she says,” she says, “she says,” she says, “she says,” she says. luck. “Inside WNBA and inside the American Professional League, there is a trend for athletes who choose more plant options for their food and supplements.”

FDA generally recommends Consuming 50 grams of protein dailyBut you may need more dependence on your age, weight and level of physical activity.

“If you are physically active, whether you are doing endurance or weightlifting exercises, you want to think about increasing this to 75 to 100 grams per day,” he tells Fielding. luck. “Start thinking about the place from which protein sources can come in your diet.

“If you are trying to get up to 100 grams a day, with a whey protein supplements where you can get 20 to 25 grams in a scoop … this may not be a bad idea.”

To learn more about combining protein into your diet:

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