Most healthy adults get enough protein by eating a balanced diet that includes fish, meat, poultry, eggs and dairy products. However, patients with special needs such as cancer or gastrointestinal surgeries, as well as those involved in endurance training, may need protein powder supplements to meet their nutrition requirements. These individuals may choose from a variety of protein powders to mix into a healthy shake.
Protein Requirements
Protein forms a part of every cell and organ in the body, and must be replenished every day. A healthy adult needs an average of 50 g of protein a day, an amount easily met by eating a balanced diet, according to the Centers for Disease Control and Prevention. One cup of milk, a 3-oz. serving of meat, 1 cup of dried beans and an 8-oz. serving of yogurt provides 56 g of protein, more than enough for a single day.
Protein Sources
Manufacturers make protein powders from whey, soy, egg whites or casein. Consumers looking for the highest quality protein powder should choose whey, a protein from milk, according to Linda Aills, R.D., lead researcher in a study published in the September 2008 issue of "Surgery for Obesity and Related Diseases." Lactose intolerant individuals should choose lactose-free whey isolate products rather than whey concentrates that have varying amounts of lactose.
Taste
Protein powders come in a variety of flavors, including chocolate, vanilla, strawberry, coffee, apple, citrus and cheesecake. If you plan to use the powder in a shake, choose a flavor that blends well with your choice of liquid, fruit and other ingredients. Unflavored powders mix easily with juice, soup and other liquids. If possible, sample several brands before buying a large container of powder as you may find some powders more palatable than others.
Safety
A report published in the July 2010 issue of "Consumer Reports" revealed that some protein powders and drinks exceeded the maximum allowable amounts of metals for these products. The US Pharmacopeia proposed that three servings of these dietary supplements should not have more than 15 mcg of inorganic arsenic; 5 mcg of cadmium; 10 mcg of lead; and 15 mcg of mercury. Muscle Milk brand's Vanilla Creme flavor, however, had 12.2 mcg of lead. The same brand's chocolate flavor had 13.6 mcg of lead and 5.6 mcg of cadmium.
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