Protein powders are everywhere. Which one is right for you?![Dream-Protein]()
Protein is the universal currency of the body. More than carbohydrates and fat, protein is the most versatile of the three macronutrients and is used for immune health, muscle building, energy, and brain health among others. Despite this, many Americans fall below the already insufficient daily protein recommendations currently set by the USDA. In fact, many dietitians, like myself, were alarmed when new 2015 USDA dietary guidelines failed to increase the current 0.8g/kg protein recommendation after compelling research developed showing this to be suboptimal for healthy adults. Getting enough protein is crucial for controlling blood sugar and weight, preventing osteoporosis and is of particular importance for the ageing population as it prevents sarcopenia or age-related muscle loss. If you’d like to implement a protein powder into your daily regime, let’s see if we can choose the right protein powder for you.
Protein powders can be a quick and easy way to make sure you’re getting enough of this essential nutrient. These powders are versatile and easily transported. However with so many choices out there deciding on what protein powder is best can be difficult. Luckily there’re a few rules you can stick to:
Protein per Serving: Around 20g of protein is what’s needed to kickstart your metabolism into building muscle. Any powder you buy should be at least 20g of protein per serving/scoop.
Look For Low Carb: Your protein powder shouldn’t add a bunch of carbs to your day. Look for powders that have under 10g total carbs per serving with no more than 4g coming from sugar.
The Ingredients List: The market is full of protein powders containing artificial sweeteners and dyes. Try to keep ingredients like this to a minimum as they’re not natural to your body. If you’re gluten or dairy free, be sure to look for varieties without powders containing sweeteners and dyes.
The Type of Protein: Plant proteins tend to be less allergenic however whey and casein are tolerated by most people and are complete proteins meaning they contain all essential amino acids. Whey is absorbed the quickest while casein takes longer to digest and is often used for evening time or before bed. If your protein powder is giving you some GI stress or bloating, try switching to a “hydrolyzed” formula. This is just a fancy way of saying it’s partially broken down and easier to digest.
We offer a few varieties of protein powders in our office to meet every lifestyle and palate. My favorite is the Dale’s brand protein powders. They’re plant based, vegan, gluten, and dairy free to reach a broad spectrum of diets. A single serving contains 20g of protein, and only 1g of carbs and they have managed to keep their powders free of added sugar, artificial sweeteners, dyes or flavorings.
Overall protein is an essential part of our diet and involved in countless functions within the body. If you have any questions or would like to know if your current protein powder measures up feel free to email me at nick@thenhcaa.com or message me at facebook.com/NickPomanteRD
The post How to Choose the Right Protein Powder appeared first on The Nutritional Healing Center of Ann Arbor.
