Is powder protein good for you?
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Is powder protein good for you and other new questions about using Protein
We continue our FAQ on protein, delving into the specifics that matter most to you. We're tackling the big questions, like "Is protein powder good for you?" and "Is it OK to have protein powder every day?" We understand the concerns surrounding protein supplements, and we're here to provide clear, evidence-based answers. We'll explore the different types of protein powder, discuss their benefits and potential drawbacks, and help you make informed decisions about whether they're right for you. We'll also cover topics like protein timing, optimal intake for various fitness goals, and debunk some common protein myths. Prefer listening to reading? We've got you covered! Check out the audio version of this FAQ for a convenient way to get all the information you need. Still have a burning protein question that we haven't answered? Don't hesitate to ask it in the comments below – we're here to help!
Have a listen to our Podcast episode about Protein and Training
Is powder protein good for you?
Protein powders can be a convenient way to supplement protein intake, especially for athletes, older adults, vegans, and vegetarians. However, the benefits and potential drawbacks should be considered.
Protein powders can help you manage your weight by promoting feelings of fullness, which may lead to reduced portion sizes and less frequent snacking. A review in 2017 showed that whey protein supplements may reduce body weight and total fat mass in overweight or obese individuals and improve cardiovascular risk factors.
Protein is essential for muscle growth, and protein shakes are often consumed after strength training to aid in bulking up. A 2018 analysis indicated that protein supplements significantly improve muscle size and strength in healthy adults performing resistance exercise. Protein supplementation is equally effective for men and women, though its effectiveness might decrease with age. As well as contributing to muscle growth, protein can help repair damaged muscles and tissues, and athletes may use protein powder to speed up recovery from muscle soreness after exercise.
Protein powders can help people meet the recommended daily intake of protein, which is 46 g for women and 56 g for men. Athletes, weight lifters, older adults, and people with chronic illnesses may need to exceed these general recommendations. Athletes who have intense training regimens may benefit from approximately twice the daily recommended intake of protein, or 1.4 to 2.0 g per kg of body weight.
Different types of protein powder are available, including whey, casein, soy, pea, and hemp. Whey protein is a water-soluble milk protein that contains all of the amino acids that the human body requires from food. Casein protein is rich in glutamine, which may speed up muscle recovery after exercise. Soy protein is an excellent alternative to whey or casein for people who do not consume dairy, while many plant-based protein powders contain pea protein, which is a high-quality alternative to soy- and dairy-based proteins. Hemp seeds are complete proteins that also contain essential fatty acids, making hemp an excellent choice for vegans or those with dairy or soy allergies.
It's important to consider the potential downsides of protein powders, including the presence of heavy metals and the inclusion of unhealthy additives.
Some protein powders have been found to contain heavy metals, such as lead, cadmium, and arsenic. A 2018 study found detectable concentrations of at least one heavy metal in many of the best-selling protein powders. Excessive concentrations of heavy metals can lead to neurological, reproductive, and metabolic problems. Look for labels that ensure the product has been third-party tested for dangerous substances (e.g. "NSF certified Sport," "Informed Choice", and "BSCG certified drug-free").
Protein powders may contain unhealthy added ingredients. Protein powders may come with added oils and sugars, which can mean more calories and potential weight gain. Some powders contain up to 80 g per serving, which is too much for most people. Long-term excessive consumption of protein may damage the kidneys and liver and affect the body’s bone and calcium balance. High levels of protein in the diet can also result in a reduced intake of other beneficial foods, such as fibre-rich fruits, vegetables, and legumes.
If you are considering using protein powder, calculate your nutritional needs, and if you decide to take protein supplements, remember that they are meant to supplement a balanced diet and not replace it.
Is it OK to have protein powder every day?
Whether it is okay to have protein powder every day depends on a variety of factors, including your dietary needs, overall health, and fitness goals.
Protein powders can be a convenient way to supplement protein intake, especially for those who find it challenging to meet their daily protein requirements through whole foods alone. "Do You Need to Take Protein Powder If You Are Serious About Fitness?" notes that protein powders, especially whey and casein, are complete protein sources that are absorbed and utilized quickly by the body. Similarly, "How Much Protein do Runners Need?" suggests protein supplementation with products like Ensure Max Protein can be a practical way for runners to meet their protein needs, especially after workouts.
"Should You Have a Protein Shake Before or After Your Workout?" indicates that a protein shake containing 25-30 grams of protein is a good option between meals or around workouts. However, it's important to remember that supplements should complement a balanced diet, not replace whole foods. Whole food sources of protein, such as fish, eggs, lean poultry, tofu, beans, dairy, nuts, and seeds, provide additional fibre, vitamins, and minerals that are essential for overall health.
The amount of protein you need varies based on factors such as your activity level, fitness goals, age, and overall health. "How Much Protein to Build Muscle?" explains that while the Reference Nutrient Intake (RNI) in the UK is 0.75g/kg of body weight for sedentary adults, active individuals looking to build muscle may require more. The article "How to Determine How Much Protein to Eat for Exercise" notes that athletes might need between 1.2 and 2 grams of protein per kilogram of body weight. "Should You Have a Protein Shake Before or After Your Workout?" suggests that people who routinely strength train may need double the Recommended Daily Allowance (RDA), or 0.72 grams per pound (1.6 grams per kg), to support muscle recovery and growth.
Potential downsides exist to consider with regular protein powder consumption. "Health benefits of protein powder" mentions that a 2018 study found that many of the best-selling protein powders contain heavy metals. "Do You Need to Take Protein Powder If You Are Serious About Fitness?" confirms this concern, noting the presence of heavy metals like cadmium, arsenic, mercury, and lead in some protein powders. To mitigate this risk, it's crucial to choose protein powders that have been third-party tested for dangerous substances, such as those with "NSF certified Sport" or "Informed Choice" labels. Also, protein powders may contain unhealthy additives like added oils and sugars, contributing to increased calorie intake and potential weight gain. Consuming excessive amounts of protein over the long term may also pose risks to kidney and liver health.
Ultimately, the decision to consume protein powder daily should be based on your individual needs and in consultation with a healthcare professional or registered dietitian. If you're already meeting your protein goals through a balanced diet, protein powder may not be necessary. However, if you struggle to consume enough protein through food alone or have specific fitness goals that require higher protein intake, protein powder can be a convenient and effective tool.
How much protein do I need a day?
Determining your daily protein needs is not a one-size-fits-all calculation, as it depends on numerous individual factors. Here's a breakdown of key considerations and recommendations from the sources to help you estimate your optimal protein intake:
1. General Recommendations and RDAs:
- The Reference Nutrient Intake (RNI) in the UK is 0.75g/kg of body weight daily for the average, sedentary adult. This figure is the minimum amount required to prevent the loss of lean body mass.
- For most adults, a general recommendation is to aim for 0.75 grams of protein per kilo of body weight per day. For the average woman, this is about 45g, and for men, about 55g.
- The Dietary Guidelines for Americans suggest that most healthy adults over 19 years old should get between 10-35% of their daily calories from protein, with one gram of protein providing 4 calories. For example, a person eating 2,000 calories per day would need to consume between 50 and 175 grams of protein per day.
- The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight. However, this amount is too low to support muscle recovery and growth.
2. Protein Needs for Active Individuals and Athletes:
- Active individuals attempting to optimize training adaptations require at least 1.4–1.6 g/kg/day.
- Runners need to consider their protein needs, which vary based on intensity and time spent training. Runners should consume between 0.5 to 0.9 grams of protein per pound of body weight each day.
- Endurance and strength-trained athletes should consume between 1.2 and 2 grams of protein per kilogram of body weight for best performance.
- Weightlifters or strength athletes looking to add muscle mass may require between 1.4-2g/kg of body weight per day.
- The recommended daily amounts of protein for endurance athletes is 1.2-2.0g/kg of body weight.
- Some research indicates that athletes with intense training regimens may benefit from twice the daily recommended intake of protein, ranging from 1.4 to 2.0 g per kg of body weight. For a person who weighs 175 lb, this is equivalent to 111–159 g per day.
3. Protein Needs for Building Muscle:
- For building muscle mass, aim for protein intakes between 1.2 and 1.6 g per kg of body weight. For instance, a 180-pound (81.8 kg) male would need to consume between 98 and 131 g of protein daily, combined with resistance training, to support muscle growth.
- A general rule of thumb is to eat about 1.2g protein per kg of body weight to maintain muscle. This may increase to 1.2-1.6g/kg of body weight when looking to add lean mass or for women in midlife.
- If your protein objective is to build muscle, you may need to aim for 2g/kg of lean body mass weight.
- A number of studies suggest that after exercise, a protein intake of 0.2-0.5g/kg of body weight will stimulate muscle synthesis. This is likely to be equivalent to a meal or snack supplying 10-30g of protein.
- Muscle growth is optimised when repetitive bouts of resistance training are combined with adequate intakes of dietary protein.
4. Other Factors Influencing Protein Needs:
- Intensity and type of activity will affect how much protein is needed.
- Age can affect protein needs, with older adults needing more protein to reduce muscle loss.
- Your overall health can dictate whether you need more protein, as can recovery from an injury.
- Training status can determine protein needs; strength and hypertrophy effects of protein supplementation may be greater in those with previous resistance training experience.
- Individuals in a caloric deficit require significantly more protein to offset any potential loss of lean body mass. Optimal daily protein intake for these individuals may be in the range of 2.3–3.1 g/kg FFM.
- The timing and pacing of protein intake throughout the day may optimize results from resistance training. Uniform distribution of protein throughout the day results in greater MPS than an uneven distribution, even when total daily protein intake is equal.
5. Calculating Your Protein Needs:
- You can use your weight as a basis for calculating your protein needs.
- a x b = c
- "a" is your weight in kilograms (kg)
- "b" represents the number of grams of protein per kg you need
- "c" equals the optimum number of grams of protein you should eat in a day
- Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein.
- a x b = c
- "a" is how many calories you need per day
- "b" is what percentage of calories you want to come from protein
- "c" is how many calories per day should come from protein
- Finally, divide "c" by 4, since there are 4 calories per gram of protein.
6. Risks of Too Much Protein:
- Doctors generally agree that healthy adults can safely tolerate a long-term protein intake of up to 2 g per kg of body weight per day without any side effects, but some well-trained athletes may tolerate up to 3.5 g per kg of body weight.
- Most research suggests that eating more than 2 g of protein per kg of body weight per day can cause health issues over time, including intestinal discomfort, nausea, dehydration, and fatigue. More severe risks include heart disease, seizures, and kidney and liver injuries.
- Excessively high levels of protein in the diet can also result in a reduced intake of other beneficial foods, such as fibre-rich fruits, vegetables, and legumes.
Given all these factors, it's best to consult with a healthcare provider or a registered dietitian to discuss your individual needs and determine the most appropriate protein intake for you.
What is the healthiest protein?
The question of which protein source is healthiest involves considering various factors, including the amino acid profile, digestibility, presence of additional nutrients, and potential health impacts. Both animal and plant-based protein sources can contribute to a healthy diet, each with unique advantages and considerations.
1. High-Quality Protein Sources:
- Animal-based proteins such as lean meats, poultry, fish, eggs, and dairy are often considered high-quality because they contain all essential amino acids in sufficient amounts. These proteins are also easily digested, making their amino acids readily available for the body to use. For example, a 3-ounce broiled sirloin steak (with fat trimmed) provides 24.6 grams of protein and 186 kilocalories, while a cup of plain nonfat Greek yogurt offers 17.3 grams of protein and 100 kilocalories.
- Plant-based proteins like soy, quinoa, and hemp are complete proteins, containing all essential amino acids. Soy protein is an excellent alternative to whey or casein for those avoiding dairy. Hemp seeds are complete proteins that also contain essential fatty acids.
- Combining different plant-based proteins can ensure a complete amino acid profile. For instance, rice and pea proteins, when combined, provide all essential amino acids and are low-allergenic, which is appealing to those with egg, dairy, or soy allergies.
2. Considerations for Protein Sources:
- Animal vs. Plant Protein: While animal-based proteins are often considered superior for building muscle, consuming a combination of both animal and plant-based proteins is beneficial.
- Nutrient Density: Choosing whole-food sources of protein over supplements offers the added benefit of naturally occurring fibre, vitamins, and minerals.
- Lean Choices: Lean meats, low-fat dairy, beans, pulses, and lentils are recommended to boost protein levels healthily.
- Protein diversity: Eating a variety of protein sources throughout the day helps ensure a blend of amino acids that meets health needs and supports performance goals.
3. Protein Powders:
- Convenience: Protein powders offer a convenient way to meet daily protein requirements, especially post-exercise. They can be particularly useful on days when eating a high-protein diet is challenging.
- Types of Protein Powders: Common types include whey, casein, soy, pea, and hemp. Whey protein is quickly absorbed, making it useful post-workout, while casein digests slowly and is often taken before bed. Plant-based protein powders combine various sources to include all essential amino acids.
- Concentrate vs. Isolate: Concentrates contain more carbohydrates and fats, while isolates are processed to remove these, resulting in a higher percentage of pure protein.
- Potential Downsides: Some protein powders may contain heavy metals, artificial sweeteners, fillers, and sugar alcohols. It's essential to check labels for third-party certifications like NSF Certified Sport or Informed Sport to ensure safety.
4. Balancing Protein Intake:
- Recommended Amounts: The optimal protein intake varies based on activity level, fitness goals, age, and overall health. Athletes may require between 1.2 and 2 grams of protein per kilogram of body weight.
- Timing: Spacing protein intake evenly throughout the day, aiming for about 20-40g of protein in each meal, is helpful. Eating some protein within 30 minutes of exercise can also be beneficial.
- Vegetarian and Vegan Athletes: Vegetarian or vegan athletes can meet their protein needs by eating a variety of plant-based protein foods such as vegetables, beans, legumes, nuts, seeds, whole grains, and soy products.
5. Potential Risks of Excessive Protein Intake:
- Health Issues: Consuming more than 2 g of protein per kg of body weight per day may cause health issues over time, including intestinal discomfort, nausea, dehydration, and fatigue. More severe risks include heart disease, seizures, and kidney and liver injuries.
- Nutrient Displacement: Excessively high protein intake can reduce the consumption of other beneficial foods like fibre-rich fruits, vegetables, and legumes.
Ultimately, the healthiest protein is one that aligns with individual dietary needs, preferences, and fitness goals, while also considering overall health and potential risks. Consulting with a healthcare provider or a registered dietitian can provide personalised guidance.
