For many Suwannee County residents, consuming protein powder has become an integral part of their daily routine. Whether it’s mixed with water post-workout or blended into a nutritious smoothie, protein powder offers a quick and easy way to supplement dietary protein intake. But how much do we actually know about this popular health product and its potential impact on our wellbeing?
Protein is a vital macronutrient that plays pivotal roles in our bodies. From aiding digestion and regulating hormones to speeding up exercise recovery and supplying oxygen to our blood, protein is truly a building block of life. However, according to Simin Levinson, M.S., a registered dietitian nutritionist and clinical professor at Arizona State University, unlike fats and carbohydrates, protein is not stored in our bodies.
Protein supplements, such as protein powders, have seen an increase in demand, with the global protein supplement market valued at $5.8 billion in 2022. Before you purchase your next tub of protein powder, consider these three expert tips:
Opt for Whole Foods Over Protein Powder When Possible
While protein powder offers convenience, it may not provide the diverse array of proteins and nutrients obtainable through a balanced whole foods diet. Levinson emphasizes that we have many excellent sources of protein in our diets, and nine of the 20 different amino acids are considered essential – meaning they must be obtained through food.
These include:
- Meats, poultry, and eggs
- Seafood
- Nuts, seeds, and soy products
Most protein powders contain high-quality proteins, but they may lack key nutrients. For example, while a whey protein supplement can provide you with milk protein, drinking a glass of milk also offers calcium and vitamin D.
Keep in Mind That Protein Powder is Not FDA-approved
Tyler Becker, Ph.D., an assistant professor in the Department of Food Science and Human Nutrition at Michigan State University, emphasizes that protein powder is a dietary supplement, not a replacement for whole foods. Since it’s a supplement, the FDA does not approve it for safety and effectiveness before it reaches consumers. The FDA only regulates these products after they’re on the market, leaving the responsibility of accurate labeling to manufacturers.
Choose the Protein Powder That Best Suits Your Needs
Protein powders come in a plethora of flavors, sizes, and protein sources. However, the best protein powder for you is one that complements your taste, diet, lifestyle, and overall health. For physically active individuals, consuming 75-100+ grams of protein per day might be beneficial, and protein powder can be a practical way to reach this target.
Remember, it’s essential to consult with a registered dietitian or your healthcare provider before making significant changes to your diet or incorporating dietary supplements. Stay informed, make educated choices, and prioritize your health.
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