Protein powder can be helpful if you use it in moderation. However, there are misconceptions about the need for large amounts of protein for a healthy diet. The Physicians Committee for Responsible Medicine states that if you eat more protein than your body needs, you may be at risk of kidney disease, osteoporosis, urinary tract issues and cancer. According to the U.S. Department of Agriculture, the amount of daily protein you should eat is .36g per pound of your weight.
Weight Management
You can find protein powders that meet your caloric goals, contain complex sugars instead of simple or artificial and provide you with plenty of vitamins and minerals. To lose weight, you can temporarily replace the protein element in a meal with a quality protein powder until you meet your weight goals, according to "Fitness" magazine. Check your local health food stores for protein options that contain peas, hemp seeds or rice as a protein base as they usually contain organic ingredients that are high in nutrients and low in sweeteners. Most protein powders are low in fat. Check the nutritional label to see if it is low in sugar. The American Dietetic Association recommends making your own protein powder smoothie by blending two frozen bananas, berries, ½ a cup of orange juice and 1 ½ cup of plain yogurt with 1 tbsp. of soy milk protein powder. This yields about 155 calories and 6g of protein per serving.
Athlete Support
If you are looking for a protein powder because you are an extreme athlete, certain protein powders can provide you with complex carbohydrates and protein to give you sustained energy, according to "Fitness" magazine. The magazine recommends the additional calories from certain protein powders to provide your body with immediate energy you need to exert your force during athletic events.
Nutrients
At health food stores, you can find protein powders that are high in antioxidant vitamins and minerals that are essential for your health. Ohio State University reports that foods high in antioxidants such as vitamin C strengthen your immune system and prevent illness and cancer. However, you can normally gain enough vitamins if you eat a variety of fruits and vegetables. The healthiest way to consume protein powders is to make a fruit or vegetable smoothie. Variety is key when selecting which to use.
References
- Physicians Committee for Responsible Medicine: The Protein Myth
- USDA: Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals, Vitamins
- "Fitness" magazine; "I Lost 65 Pounds - And Kept It Off"; Karin Destefano
- American Dietetic Association; Healthy Fruity
- Fitness magazine; Workout Boosters
- "Ohio Line": Vitamin C
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