Protein Powder: Health or Hype?
February 24, 2022
One of the major market players in the last decade has been the health and fitness industry and the list of its most marketed products in the last decade has undoubtedly been the protein powder!
There are varieties and multiple flavours of protein powders available in the market today. What are they exactly? Well they are supplements of proteins which are highly processed and isolated proteins from one or more that one primary protein source (milk, soy, hemp etc.). They are additionally fortified with certain vitamins and minerals as well as other ingredients to improve their palatability and incorporation in different food products. Some protein powders have artificial colours and flavours as well as thickeners, stabilizers, sweeteners and fats to blend well and last longer on the shelf.
The most popular and make-believe promise of these protein powders is its ability to help build muscle. Additional claims include benefits in weight loss, weight gain, supplying quick energy, controlling food cravings and also stabilizing blood sugars. However, despite all these claims the question still remains, do we still need protein powders?
Protein is one of the major macronutrients present in our diet. It has multiple essential functions to carry out and is very important for our healthy growth and development. The requirement of protein for a normal adult is 1g/kg body weight. The requirements of protein vary with age and physical activity level. Children would need more protein because they are at a growing age. Similarly, athletes engaged in strength training or intense training have higher protein requirements.
Protein is widely distributed in different food products; animal sources include egg, poultry, fish, milk and dairy products and plant sources include cereals, legumes, pulses and nuts. Protein requirements can be met by including these food sources in adequate quantities distributed throughout your day meals. Studies show that most people do get enough protein throughout the day and no research has shown that protein powders or supplements are better alternatives for health than a diet that gets adequate protein from regular foods.
However what works in the favour of these protein powder is the convenience of them over foods. They are portable, with a long shelf life and just need to be mixed with a liquid (smoothies, soup, oatmeal, milkshake) in order to consume. It packs more protein in small quantities. On the flip side Protein powders are considered as a supplement and are not regulated by the FDA. The lack of regulation poses a strong question on its safety, purity and health claims.There are findings which suggest that certain protein powders and drinks contain contaminants like arsenic, cadmium, lead and mercury. This could be harmful if consumed according to the daily product dosage. Engineered and processed foods like protein powders lack essential nutrients and fiber that is found in whole foods.
Therefore, the conclusion is simple, if you are not too far away from your kitchen and then it is best to get your protein as well other protective compounds that you get from real foods
