Protein Power: Should You be Using It?

By Megan O'Reilly, AFPA Certified Nutritionist and Wellness Consultant 

One of the most common questions Pearce trainers are asked is about protein powder.  People want to know, what is protein powder?  Do I need it?  Which kind should I buy and what do I do with it? This article will answer those questions, so you can decide for yourself if you might want to try adding protein powder.

First, what is it? Protein powders are simply concentrated forms of protein extracted from a food and processed into a powder form. The main foods proteins are taken from are whey (a by-product of cheese making), soy, eggs, and casein (from milk). Other sources are rice, hemp, pea, brown rice, goat milk, beef, or wheat. The powder is similar in consistency to a hot cocoa powder and can be similarly added to liquids such as water or milk to be reconstituted. Additional flavorings such as chocolate or vanilla are often, but not always, added at the time of production. While brands vary greatly, usually one serving (or scoop), contains around 20 grams of protein.

Do I need it? If you compare the current USDA protein recommendations with the current average protein intake, the answer is no, you probably do not need protein powder. 

Netting around $4.7 billion yearly, the protein powder industry tries to persuade us that protein powder is a need, that we all need protein powder to be our most healthy, lean strong selves. (And no, adding protein powder does not lead to magical weight loss.) Statistics tell us different. Studies report the average US adult already meets their daily protein recommendation through the foods we eat such as chicken, eggs, meat, beans, nuts, seeds, and more. Depending on age and activity level, the USDA Dietary Guidelines recommend between 46 and 56 grams a protein for the average adult. Our bodies need protein for growth, repair, energy, and many regulatory roles including hormones, antibodies, fluid and acid/base balance, nutrient transportation, and more. 

Looking at protein powder from a needs versus want stand-point, you might not need it, but you might still want it. It can be a tasty and convenient way to add some protein variety to your diet. Most protein powder containers have a simple protein powder shake recipe written right on the container, generally as simple as adding a scoop to water or milk and shaking it up. You can take it a step or two further by adding yogurt, fruit, flax, or other ingredients. Countless recipes can be found online. 

Which kind should I buy? Since there are many personal variables involved, there is really no one-size-fits-all recommendation. Most will end up with a creamy whey isolate or blend. Certain health conditions or sports specific goals may require a more specific recommendation. (For example, a soy-based protein powder might not be advisable for some.) 

What are Pearce trainers using? Fitness enthusiasts and trainers are known for using protein powder, probably because protein needs increase as we increase activity level and pursue muscle growth. Trainer and fitness manager Rocky Herron has a can of the Cookies and Cream Flavor of Whey CorPerformance on her work desk, and Peanut Butter Marshmallow flavored Cellucor protein powder at home. Personally, I currently have a plant based Vega Clean vanilla flavored powder in my cabinet, but I frequently try new brands. 

As you experiment with flavors and personal preferences, keep in mind that most protein powders contain a small amount of sucralose, aspartame, or other artificial ingredients to create a flavorful product. Since it is a good idea to limit these ingredients, you might consider reading and comparing labels closely. Fitness instructor and trainer Megan Rupiper also has an excellent point when she recommends being aware of the amount of protein you take in at once, keeping in mind that the body can only absorb 20 grams in one sitting.

Here in Chillicothe, Kroger and CVS have a surprisingly large variety of protein powders. Online sources are plentiful as well, with Bodybuilding.com being my go-to for frequent sales on a flavorful brand called Syntha-6. Rob Ordaz says Cookies & Cream is his favorite Syntha-6 flavor. While I do not personally consistently use powders sold by companies such as Xyngular, Beach Body, Juice Plus, or other such businesses, their ingredient labels and tastes are impressive.  Go ahead and give protein powder a try and see if you find a recipe or combination that works for you!