Most Americans get enough protein through eating a balanced diet, according to the Centers for Disease Control and Prevention (CDC). For example, eating a bowl of cereal with milk for breakfast; a peanut butter and jelly sandwich for lunch; and a serving of meat or fish with beans for dinner, your protein intake for the day will equal about 70g, more than sufficient for a healthy adult. Protein powders can supplement your diet if you need more protein than the average person.
Protein Requirements
Every cell, organ and tissue in your body contains protein that needs to be replenished every day. Protein needs vary by the individual, but in generally the average woman needs 46g daily and the average man needs 56g per day, according to the CDC. Some people need more protein because of athletic training, weight loss surgery, cancer or advanced age. If you believe that you need more protein than the average, consult your health care provider or a nutritionist to determine your target range.
Types of Protein
Amino acids, the building blocks of protein, come from two sources: your body manufactures some of the 20 amino acids needed to make protein and the others -- called essential amino acids -- come from food, according to the CDC. A complete protein source contains all of the nine essential amino acids that must come from your diet. Complete protein foods include eggs, fish, milk, meat, cheese and poultry. An incomplete protein source, on the other hand, contain low amounts of at least one essential amino acid. Examples of incomplete protein sources include soy, grains, rice, dried beans and dried peas. If eaten in the same day, some incomplete proteins such as rice and beans -- called complementary proteins -- provide enough of the essential amino acids to form protein.
Types of Protein Powders
Individuals unable to consume enough protein through food sources may choose to add a protein powder to their diets. Blended with water, milk or other liquids, protein powders form a milkshake or smoothie. The manufacturers use various types of protein sources to make the powders. Some come from animal protein sources: egg whites, as well as whey and casein, both milk proteins. Soy protein powders come from plant sources, as do collagen-based powders, according to Linda Aills, R.D., lead researcher in a study published in the September 2008 issue of "Surgery for Obesity and Related Diseases."
Complete Protein Powder
Protein powders made from egg whites, soy, whey and casein provide complete protein. Of these, whey provides the highest quality of protein because it digests quickly and provides high levels of branched-chain amino acids to prevent loss of lean muscle mass, says Aills. Whey powders come in two forms: whey concentrate that contains some lactose, the sugar in milk, and lactose-free whey isolates. Protein powders made from hydrolyzed collagen and those labeled as amino acid doses do not provide complete protein. Some hybrid products that contain whey, casein and soy may provide the essential amino acids, depending on the mix of ingredients.
Other Considerations
When choosing a protein powder, Aills recommends checking the source of protein first to determine if it provides all nine essential amino acids. Other considerations include the cost, taste, ease of mixing, sugar and fat content, calories and amount of protein per serving, which varies between 15g to 35g per serving. If you plan to drink a protein shake in addition to your regular diet, look for lower-calorie versions marketed as pre-workout, post-workout or between-meal snacks. Meal replacement shakes may contain up to 35g of protein per serving, along with higher amounts of fat, sugar and calories. If you use a meal replacement shake as a snack, you may gain weight.
References
- ASMBS: ASMBS Allied Health Nutritional Guidelines for the Surgical Weight Loss Patients
- CDC: Protein
- ConsumerReports: What's In Your Protein Drink?
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