Protein powder is a versatile source of nutrition that can be added to drinks, shakes and smoothies. It is commonly used by athletes and people trying to gain weight. There are different types of protein in powders, including egg white, casein, whey and soy. Although protein requirements can be met by dietary sources alone, protein drinks are commonly used due to their convenience and quick preparation.
Background
Amino acids are compounds that can combine with each other to form proteins, which our bodies require to function properly. Our bodies can make protein; however, amino acids are required for the body to do so. Certain amino acids cannot be made by our body; they are considered essential amino acids and can be obtained through food sources. According to the National Institutes of Health, there are nine essential amino acids.
Basics
Complete proteins contain all nine essential amino acids. In general, animal food sources typically contain complete proteins. According to the National Institutes of Health, meat, poultry, fish, dairy products and eggs provide complete proteins, and soybeans are the only complete plant protein. Vegetarians may obtain all essential amino acids by grouping different plant foods together, such as rice and beans or peanut butter and bread. Many protein powders are derived from complete protein sources such as milk, eggs or soy.
Benefits
Although most Americans get all the protein they need through dietary sources, adding protein powder to meals or snacks can boost protein intake for people with increased protein needs. For people always on the go, protein powder can be mixed with milk or water or blended into a smoothie for a quick meal or snack. Many athletes consume protein drinks between meals or after a workout to replace calories and protein lost during strenuous exercise.
Concerns
Dietary supplements containing protein powders are not required by federal law to be proven safe by the FDA before they are marketed. Protein powder supplements may not contain all essential amino acids. Extra ingredients such as herbs, artificial sweeteners or other ingredients not proven safe by the FDA may be added to protein supplements; many of these ingredients are not recommended for certain population groups such as pregnant or nursing women.
Requirements
Protein requirements vary by age, gender and activity level. The Dietary Guidelines for Americans 2005 recommend 10 percent to 35 percent of daily calories come from protein. According to the Centers for Disease Control and Prevention, recommended dietary allowances for protein include 46 grams per day for adult women and 56 grams per day for adult men. However, pregnant or nursing women and athletes typically require additional protein.
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