Protein is a macronutrient that’s crucial for countless physiological functions and is found in muscle, bone, skin and hair. It’s made up of amino acids that serve important regulatory and repair functions. It’s important for everyone, but especially those who exercise regularly. Protein powder is a supplement that consists of ground up protein and can be added to food or drinks for extra muscle-building benefits. It can also be a convenient way to meet your daily protein needs when you’re on the go or can’t get to your usual protein sources.
When it comes to selecting a protein powder, it’s important to remember that not all supplements are created equal. A recent study by the Clean Label Project screened 134 protein powders and found that 50% contained unsafe levels of contaminants, like heavy metals (lead, arsenic, mercury and cadmium), bisphenol-A (the chemical used to make plastics) and pesticides. Considering that the supplement industry isn’t regulated by the FDA, it’s best to stick to high-quality options with few additional additives.
Another common concern is that protein powders contain a lot of sugar. It’s important to read labels, and choose a low-sugar option if you have digestive issues. It’s also a good idea to avoid protein powders with artificial sweeteners, as they can cause inflammation in your digestive tract. If you’re trying to reduce your carbohydrate intake, consider a product that uses natural sweeteners such as stevia or monk fruit instead of sugar.
Lastly, it’s important to note that protein powder is only an addition to a balanced diet and should not replace healthy whole foods. Nutritionists recommend that you try to eat three healthy protein-rich meals throughout the day.
While we know that there are a few things to keep in mind when shopping for protein powder, it’s easy to be overwhelmed by the wide array of options available. To help you find the right option, Forbes Health consulted with a panel of accredited nutrition experts to identify our top picks for best protein powders.
Our top choices were chosen based on their cost, amount of protein per serving and third-party certification. Click on a product to see its star rating and learn more about it.
We spoke to registered dietitians and personal trainers about the different types of protein powder and how they stack up against whole food protein sources.
The experts we spoke to emphasized that you should be careful not to overdo it on protein, as excess can actually lead to muscle loss. Protein is important, but you should prioritize getting protein from whole food sources such as eggs, yogurt and meat.
Additionally, it’s important to note that your body absorbs protein better when it’s consumed with a meal or drink. If you’re working out in the morning, it might be helpful to have a protein shake before your workout for optimal performance and recovery. The same goes for post-workout. Protein is important, but your muscles need carbohydrates as well to fuel your next training session or recovery.