Protein powder supplements come in all shapes and sizes. They range in protein content from as low as 5 g of protein to 45 g per serving or more. Some are better suited for low-calorie weight loss diets while others are used to help build body mass. Choosing the right one for you involves a little research and testing.
Step 1
Determine desired daily protein intake. Protein shakes come in a wide range of protein content so it is important to know your target intake when choosing a protein product. The American Dietetic Association recommends that bodybuilders consume around 1.2 to 1.7 g of protein per kg of body weight. Less active and smaller individuals only need to consume about 0.75 g of protein per kg of bodyweight. If your protein needs are moderate, choose a powder with a moderate amount of protein per serving.
Step 2
Determine desired caloric intake. Protein drinks have more than one ingredient and it is typical to find varying ranges of sugar and fat. Once you have narrowed down an estimated protein content, check the labels to gauge the amount of other macronutrients. If you are trying to lose weight, you should choose a supplement with less sugar and fat. Bodybuilders or very active people may not be deterred by the extra calories, in which case they can choose an energy dense protein powder.
Step 3
Consider allergies or intolerances. Most protein powders are based in cow's milk proteins such as casein and whey. Milk proteins are considered to be a major allergen and the Food and Drug Administration mandates that all major allergens be displayed clearly on the label. If you have any food intolerances or allergies, be sure to check the label. Alternative options for protein products are made from soy, hemp, spirulina or eggs.
Step 4
Consider taste. Protein shakes only work if you drink them so make sure you buy a product you will actually use. You may have to negotiate on protein or calorie content if you cannot find a powder fitting those requirements that you like. The first time that you commit to trying a new product, purchase a small container as a trial run. So many different protein shakes are on the market that you are almost sure to find the right one for you.
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