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It can be difficult to find time to meal prep during the busy week, so protein powder is a helpful supplement to eliminate the hassle of cooking while also maintaining your nutrition and keeping yourself full. Whether mixed with water or blended with fruit, protein shakes can be the perfect way to meet your dietary needs when you’re in a pinch while also reaching your health goals. There are endless brands on the market, most of which you can find in your local supermarket or drugstore.
But, with the oversaturation of protein powders on the market, it’s harder to keep track of what protein powders are high quality and which ones aren’t. Not to mention that the FDA doesn’t regulate protein powders and supplements like they do most medications, which means they could contain chemicals and additives that are harmful to the body. In fact, a 2018 study conducted by The Clean Label Project found that many of the highest selling protein powders on the market had toxins and heavy metals in them, including cadmium and lead.
According to Jessica Mazzucco, a New York-based certified personal trainer and founder of The Glute Recruit, consuming these substances can be detrimental to your health and defeat the purpose of what you’re trying to achieve by using it in the first place. “Repeated consumption of these toxins can put the individual at risk for developing neurological disorders and interrupting their digestive and respiratory systems,” Mazzucco says, adding that “many of these protein powders contain high amounts of oils, sugars, probiotics, and amino acids. These added ingredients can contribute to weight gain, which may interfere with achieving your fitness goals.”
The main way to ensure you’re using a high quality protein powder is to look closely at the label. But what are some ingredients you should look for to know that your protein powder is legit? It depends on what your goals are, Mazzucco says. “Casein is an ideal amino acid that aids in recovery and can boost muscle after exercise.” If you’re aiming for weight loss, a whey based powder may be the best option for you, as it “has a high nutritional value and may reduce hunger.” If you’re looking for a vegan option, soy based protein powders are a good option, as soy protein “contains fiber which is great for your gut, and it can help improve overall heart health.” Ultimately, if a protein powder includes one of these as the main ingredient, it should be good quality protein powder and safe to consume.
One of Mazzucco’s go-to protein powders that she recommends to her clients is Gold Standard 100% Whey. “It contains more than 20 different flavors to choose from and is excellent for post workout muscle support. It also contains BCAA’s, which reduce muscle soreness and exercise fatigue.”
Just as important as looking at the ingredients, according to Mazzucco, is paying attention to nutrition facts as well. One common mistake she sees clients make is that they aren’t selective enough with what protein powder they use. “It’s crucial to keep your fitness goals in mind when deciding on a protein powder,” she says. “There are specific high-calorie protein powders for those trying to put on weight, so if you are trying to lose weight, it would be wise to stay away from these powders.”
Ultimately, protein shakes can be a great tool to hold yourself off until your next meal if you’re unable to sit down and eat something during your busy day. However, paying attention to the ingredients and nutrition information for whatever protein you choose is crucial to maintaining your health and avoiding harmful substances that could have dangerous long term effects.
