Protein supplies energy to the body and helps to repair tissues and fight off infections. Most Americans get more than enough protein from the foods they eat, including fish, meat, beans, eggs and dairy foods, says the Centers for Disease Control and Prevention. Those with higher protein needs, including endurance athletes, cancer patients and post-weight loss surgery patients, may boost their intake with supplements, including powders, gels, liquid concentrates and bars. Protein powders vary according to protein source, calories, sugar content, price and taste.
Step 1
Visit your health care provider or nutritionist to discuss your protein requirements. Although most women need 46g of protein per day while men need 56g, your needs may be higher or lower depending on your health condition and activity level. Be sure to ask about sugar and calorie restrictions as well.
Step 2
Record your protein intake in a journal for three days.
Step 3
Calculate the amount of protein you take in each day using a nutrient chart or exchange list such as the one available from the American Dietetic Association's website, Eat Right. For each serving of meat, fish, dairy or other foods that you consumed, record the amount of protein in grams according to the chart. Add those figures together for all three days, then divide that number by 3 for the average daily protein intake. For example, if you consumed 20g + 22g + 30g = 72g, divided by 3 equals an average of 24g per day.
Step 4
Subtract your average daily protein consumption from the recommended amount. For example, a woman who requires 60g of protein per day but consumes only 24g per day will need to add 36g per day to her diet through supplements or food sources.
Step 5
Ask for recommendations at a store such as GNC or a health food store that sells protein powders. Tell the sales representative about any special requirements such as a low sugar or lactose-free product.
Step 6
Compare the nutrition information on the recommended products. The amount of protein per serving usually appears on the front of the package as well as on the nutrition label but the serving size generally appears only on the back label. While two different products may offer 20 to 30g per serving, the one with a serving size of a single scoop will last twice as long as the product with a serving size of two scoops.
Step 7
Read the nutrition label to determine the calorie count per serving and the sugar content. If you plan to use the product as a snack, it should provide approximately 200 to 300 calories per serving. Individuals who have diabetics or are weight loss surgery patients should limit their sugar intake to no more than 6g per serving unless instructed otherwise.
Step 8
Request samples of several types of protein powders that seem to meet your requirements. If the store cannot provide samples, buy the smallest sizes as possible and ask about their return policy in case you do not care for particular flavors.
Step 9
Test your purchases at home by mixing with water, milk or other fluids. Determine which products mix well and which flavors are most appealing.
Tips and Warnings
- Protein powder supplements made from whey protein isolates have the best quality of protein, according to the American Society of Metabolic and Bariatric Surgeons' nutritional guidelines published in the March 2008 issue of Surgery for Obesity and Related Diseases. Other types of protein powders include whey protein concentrates, egg whites and soy.
- The U.S. Food and Drug Administration does not regulate the strength, purity or safety of supplements.
Things You'll Need
- Protein powder samples
- Water
- Blender or shaker cup
References
- CDC: Protein
- FDA: How to Understand and Use the Nutrition Facts Label
- Trying Fitness: Protein Powder Comparison for Most Common Types
- Eat Right: Food Nutrient Data for Choose Your Foods: Exchange Lists for Diabetes, 2007
- ASMBS: Allied Health Nutritional Guidelines for the Surgical Weight Loss Patient
Member Comments