A Closer Look At Protein Powder
To make such supplements, protein is extracted from animal or plant-based sources, which range from cows milk and eggs to peas, rice, and soy. During processing, naturally occurring carbohydrates, fats, minerals, and fiber are often removed, while supplementary nutrients, herbs, and even sweeteners may be added.
Anyone considering protein powder should understand that it is classified as a dietary supplement, which means it is not regulated in the same way as food or medicine. Responsibility falls on manufacturers to ensure that their products are not hazardous, though many companies do not test for safety or efficacy before their offerings hit shelves. Though the FDA created Good Manufacturing Practices to help minimize adverse issues, compliance with these procedures remains a concern. In 2017, roughly a quarter of supplement-manufacturing companies whose products were tested received citations related to purity, strength, and ingredient content.
That said, there are accredited organizations, like NSF International, that independently test supplements, including protein powders. NSFs Certified for Sport designation ensures that contents match what is on the label, and that the product is GMP-registered and does not contain unsafe levels of toxic metals like arsenic and mercury.
They May Contain Added Sugar Calories Or Even Toxic Chemicals
Adding protein powder to a glass of milk or a smoothie may seem like a simple way to boost your health. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. And many older adults don’t consume enough protein because of a reduced appetite.
But be careful: a scoop of chocolate or vanilla protein powder can harbor health risks. “I don’t recommend using protein powders except in a few instances, and only with supervision,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.
Do You Need To Use Protein Powder To Achieve Your Goals
Ultimately no, protein powders are not the key to success. Even though protein powders are considered safe and valuable, you do not have to use them to lose weight or build muscle. You can eat a protein-heavy diet and achieve the same results, but that’s not for everyone. If you’re thinking about trying protein powders, consider these things:
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How To Take Elevation Protein Powder
For protein shakes, heres a quick graphic to help you choose how to take the protein powder .
Sure, you can just mix it with water or milk, but here at EnergyHyper, I know we want to optimize health AND happiness.
So, first decide whether youre bulking or cutting .
Then add the specific ingredients and use a descent blender.
Voila, youre done!
Enjoy the super quick way to make meal replacement protein shake/smoothie.
How To Use Protein Powders
If you calculate your protein intake and determine that youâre not getting enough for your athletic needs how can you best use protein powders to help you improve your performance?
First, ignore the conventional wisdom, which says to take protein powders immediately after a workout. âBefore, during, and after a workout, carbs are what your body needs. Theyâre what your body uses for fuel, and what your muscles run on,â says Lewin. âYes, protein is also important for recovery after a workout, but research shows that at that point, the body needs fuel with a 4-1 or 5-1 ratio of carbs to protein.â Since most protein powders have at least 20 grams of protein per scoop, youâd need about 80 grams of carbs to go with that scoop to get the proper proportion of nutrients!
For a better ârecovery drinkâ after a workout, Lewin recommends a fruit smoothie with yogurt or milk, or, surprisingly, chocolate milk. âA glass of chocolate milk is one of the best things for recovery,â she says.
So when should you use protein powders, if youâve determined you need them to get more protein in your diet? Throughout the day as a snack or meal replacement, says Lewin, but not in the immediate time period surrounding your workouts.
And donât forget, says Conn: âProtein powders are not really necessary if you have access to a normal, healthy diet.â
Barbara Lewin, RD, LD, dietitian and sports nutritionist, Ft. Myers, Fla.
Alabama Cooperative Extension System.
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So How Much Protein Do I Need
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It depends on your training goals. The US Food and Nutrition Board’s current guidelines for the average adult is 0.8g of protein per kg of bodyweight. If you’re looking to bulk up, you’ll need to increase this number, but that’s not as easy as simply stuffing your face.
You have to play it a bit smarter. Instead of reaching for calorie-dense foods, opt for high-protein foods. Not only will these cupboard staples build mass in your muscle groups currently, research suggests, 2.2g of protein per kg of bodyweight is your limit but also help stave off any hunger pangs that could derail even the most diligent of dieters.
For example, if you weigh 100kg, you’d need to be eating the equivalent of seven chicken breasts every day. Seven. A tad unrealistic. This type of extreme eating is reserved for competitive bodybuilders, so an achievable alternative for a first timer is 1.5g of protein per kg of bodyweight.
The amount you need to eat is a complex topic, and there is no one size fits all. It’s important to tailor your intake to your workouts. Here’s how to do it.
Side Effects Safety And Dosage
As a meal replacement, Huel can be taken at any time of day.
Huel recommends drinking their product for breakfast or lunch during the week and having a traditional meal with family and friends in the evening or on the weekend.
Huel is made by mixing two scoops of their powder with 13 ounces of cold water.
Due to its high fiber content, Huel can cause some gastrointestinal distress for people sensitive to fiber.
Users report gas, bloating, diarrhea, and other mild GI complaints resulting from drinking Huel.
It is also important to note that Huel contains coconut, which is considered a tree nut. Therefore, people with tree nut allergies should be aware and avoid taking Huel if they are allergic to coconut.
It is important to speak with your healthcare provider before taking Huel or any meal replacement supplement to ensure it is safe for you.
What Is Protein Powder
Protein powders are powdered forms of protein that come from plants , eggs, or milk . The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams. Supplements used for building muscle contain relatively more protein, and supplements used for weight loss contain relatively less.
Most People Can Get Enough Protein From Their Diet
One egg, one half-cup of chickpeas, or a small handful of nuts all provide roughly 6 grams of protein. A piece of chicken or fish the size of a deck of cards offers about 30 grams.
For many people, it is relatively easy to reach recommended amounts through their usual diet. On average, Americans consume 65 to 90 grams of protein each day.
Research suggests older adults and exercisers looking to support muscle growth may benefit from eating one-and-a-half to two times as much protein as the RDA. As we age we lose muscle, and research shows boosting protein may help increase strength and lean body mass. But unless you have a restricted diet, such as a strict plant-based or vegan regimen, this increase is often still achievable through food.
Though pregnant women have slightly elevated protein needs, they should consult an obstetrician or dietitian if considering protein supplements, as companies sometimes add potentially unsafe ingredients like ginkgo or papain to protein powders. Also, individuals with kidney disease often benefit from consuming marginally less protein than the RDA, and should talk to a healthcare provider before supplementing with protein.
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Will Protein Shakes Make Me Put On Weight
If youre running to lose weight, you need to watch what you eat and create a calorie deficit – in other words you should be eating slightly fewer calories than you use. As a very rough guide, you burn around 100 calories per mile you run. She Supps has a range of low-calorie Lean Protein powders that can help you achieve this.
Some female runners worry that taking protein will make them bulky and muscular – this is a total myth.
You might notice a slight increase in weight when you take up a new sport or exercise plan, but dont be alarmed if this happens – its normal to develop extra muscle mass when you start to exercise. This doesnt necessarily mean that youve put on extra body fat.
Protein Shake Mistake #: Youve Got A One
Once youve invested in a massive tub of protein powder, its only good for shakes, right? Wrong. Constricting yourself to mixing it with milk or water alone means youre missing out on more muscle building and tasty alternatives.
Add it to your meals to get the protein you need, as well as the nutrients. And the earlier, the better. Research from the University of Missouri-Columbia found adding a scoop to your breakfast porridge or cinnamon pancakes will make you less likely to overeat during the day.
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Breaking Down Protein Shakes: Are They Necessary & Worth It
If youre into fitness, youve probably heard that protein shakes are great for all sorts of things, from gaining muscle and workout recovery to weight loss.
And while its true that many foods provide protein, protein shakes have become incredibly popular because they provide high-quality protein in a convenient form thats easy to take on the go.
But if youre wondering whether protein shakes are necessary, or even worth the trouble, youre not alone. There are so many to choose from, how do you know which one will give you the results youre looking for?
In this article, were going to break down the benefits of protein shakes and how they can support muscle gain, recovery, and weight loss.
So How Much Whey Protein Do I Need
Your age, goals and weight are just a few factors that’ll determine how much protein you will need to build muscle. Not sure how much is enough? Our complete guide to protein will help.
It’s worth noting here, however, that the majority of your protein intake, and macronutrients in general, should come from your diet. Supplements are there to do just that: supplement. Real foods, for example, contain more nutrients, fibre and minerals and are far easier to digest.
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The Best Protein Powders For Women
Protein powder can help us build muscle and lose weight. But which one is best for women?
Protein is one of the most important nutrients for meeting our fitness goals — it helps us build and maintain muscle mass and even lose weight. We get protein from the food we eat, but sometimes it’s not enough. You might need a little boost in protein, depending on what you’re trying to achieve. That’s where protein powders come in. These protein-packed supplements are popular for their convenience and effectiveness. However, finding the best protein powder for you might be more challenging than you think.
I’m not going to sugar coat it there are a ton of options. And not all protein powders are created equal. There are additives, texture, taste and flavors to sort through until you find the one. We pulled together a curated list of the best protein powders for women based on a few key factors. We did not test these products in-house our selections are based on product research for certifications, sugar content and ingredients.
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Understanding The Huel Product Line
Huel offers a variety of products to provide people with flexibility depending on their individual needs. The following is a comparison of their various products:
Huel Powder v3.0Huel Powder is a nutritionally complete powder that is mixed with water. The drink can replace breakfast or lunch and costs $1.91 per meal.
Huel Black EditionHuel Black Edition is similar to Huel Powder, except the product doesnt contain any oats and is, therefore, gluten-free. It has 50% fewer carbohydrates and 33% more protein and also contains green tea extract. It is also a bit more expensive than regular Huel powder at $2.20 per meal.
Huel Ready-to-DrinkThis ready-to-drink formula provides all 27 essential vitamins and minerals plus a balance of carbohydrates, protein, fat, fiber, and phytonutrients. The product is also naturally gluten-free. Huel ready-to-drink is more expensive than the Huel powder at $3.71 per meal.
Huel Hot & SavoryHuel Hot & Savory is a nutritionally complete vegan meal that contains rice, quinoa, vegetables, herbs, and spices. It includes a balance of macronutrients and provides all 27 essential vitamins and minerals. The product can be prepared in under 5 minutes and is $3.29 per meal.
Huel BarThe Huel Bar is a nutritionally complete snack. It contains 200 kcal per bar and provides a balance of carbohydrates, protein, essential fats, fiber, phytonutrients, and all 27 essential vitamins and minerals. One bar is $1.87.
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Things To Consider About Protein Powder
- Protein powders are a supplement, not a replacement for food. Protein powders have a ton of protein but not much of anything else. You will not get the micronutrients that you would get from eating protein-rich foods like fish.
- If you are on medication, check with your doctor before you integrate protein powder into your lifestyle.
Weight Loss Drug Dnp Linked To Deaths
One product being sold illegally but still available online, mainly from suppliers based outside the UK, is 2,4-Dinitrophenol .
DNP is an industrial chemical that isn’t fit for human consumption. It’s highly toxic and causes significant side effects, and has led to at least 3 reported deaths.
DNP is thought to be particularly popular among bodybuilders, who are attracted to its promises of quick-fix rapid weight loss.
Other names for DNP, which comes in a pill or powder form, include:
Using DNP over a long period of time can lead to cataracts and peeling skin, and may cause damage to the heart and nervous system.
Animal studies have suggested DNP may also cause cancer and increase the risk of birth defects.
If you think you have taken DNP, you should seek medical advice immediately.
The Food Standards Agency is working with the police and local authorities to prevent DNP being sold illegally to the public, particularly online.
But many websites offering DNP for sale are based abroad, making this work harder.
Some of these sites offer illegal products alongside legal weight-loss drugs, making it very difficult to tell the difference.
Page last reviewed: 2 August 2018 Next review due: 2 August 2021
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Theres More To Weight Loss Than A High Protein Intake
Protein shakes and powders make a helpful addition to your weight loss journey. However, theres more to losing weight than just upping your protein intake.
If you want to lose weight, you need to induce a negative energy balance, meaning that you should burn more calories than you consume. This is also known as a calorie deficit .
There are three different ways to achieve a calorie deficit either by consuming fewer calories, expending more calories by increasing your physical activity, or a mixture of both .
While a higher protein intake allows you to eat fewer calories without feeling as hungry, protein still contains calories that contribute to your daily total 4 calories per gram, to be precise.
Thus, eating too much of it may take you out of your calorie deficit and even contribute to a calorie surplus, which would either hinder your weight loss efforts or lead you to gain weight .
For example, one study determined that people who ate a high protein diet that increased their calorie intake by 40% gained both body weight and fat .
Therefore, even if protein shakes are a helpful weight loss tool, you should still have your calories in versus calories out equation in mind.
Since increasing your physical activity helps you boost your calories expended, you can try practicing either resistance training or aerobic exercise , which includes walking, jogging, swimming, dancing, and cycling.
Protein Shake Mistake #: Your Timing Is All Wrong
Before? During? A lot of men are wrongly led to believe by the Bro Science community that, as long as the protein is in your system, then you’re sorted. However, when it comes to supps working out when to take them can be just as important as what you’re taking.
When is the best time for a shake? Within an hour after your workout, says Parasiliti. Because theyre more receptive, this is the time to feed your muscles the fuel they need to repair and recover, leading to faster growth. If youre looking to prime yourself before a workout then dont rely on powder, according to Baptie. This rustic spinach and pepper omelette, for instance, will give you the fuel for a full muscle-building session.
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