Choosing High-Quality Protein Supplements
Protein supplements like protein powders and shakes can help support muscle growth and recovery when paired with regular exercise. However, with so many options on the market, it can be tricky to identify truly high-quality products. When evaluating protein supplements, here are some things to look for:
Types of Protein
Whey and casein proteins are extracted from milk and offer a complete amino acid profile. Plant proteins like pea, rice, and hemp protein are suitable options for vegetarians and those with dairy sensitivities. Compare the protein sources and nutritional profiles when choosing a supplement.
Independent Testing & Certifications
Reputable third-party testing can help ensure accuracy of nutrition labels claims and screen supplements for contaminants. Certifications like Informed-Sport and NSF Certified for Sport provide added assurance of a quality product.
Minimal Added Sugars & Fillers
Many protein supplements contain added flavors, thickeners, preservatives and other unnecessary ingredients. Prioritize simpler formulations with more protein per serving and minimal extras for better nutrition.
Incorporating Protein Supplements
While protein supplements should not replace whole foods in the diet, they can be useful in helping active individuals meet daily protein targets. Speak to your healthcare provider or dietitian to determine if supplements have a place in supporting your fitness regimen and health goals.
FAQs
What types of protein are best in protein powders and shakes?
Whey and casein protein extracted from milk are complete proteins containing all essential amino acids. Pea, rice, hemp and other plant-based proteins can also be good options, especially for vegetarians and those with dairy sensitivities.
Should I choose grass-fed or organic protein powders?
Grass-fed or organic whey and casein protein powders come from cows that were exclusively grass-fed or organically raised. They provide protein with the potential for fewer pesticides and hormones. However, they typically cost more so choose based on your budget and preferences.
How much protein powder should I consume each day?
An average protein target is 0.8-1 gram of protein per kilogram of body weight per day. Get guidance from your healthcare provider or dietitian on your specific needs. Protein powders can help you meet daily protein targets in combination with whole food sources.
Can protein supplements have negative health effects?
Healthy individuals can safely consume protein supplements when used as directed. Potential side effects include dehydration, kidney problems, calcium loss and added calories if exceeding daily protein needs. See your healthcare provider with any concerns.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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