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You’re much better off getting protein from food-eggs, lean meat, poultry, beans, nuts, and dairy-which are naturally packed with vitamins and minerals, and, in some cases, antioxidants. “There has been a lot of research linking a diet high in ultra-processed foods to heart disease, type 2 diabetes, and other ailments. “The proteins in these products are highly processed,” says Vallaeys. Theres a huge variety of protein powders you can buy, from simple whey-based supplements to flavored plant-based varieties with added nutrients. How much you need depends on your activity level, diet overall, and more. Many protein products also contain additives like artificial flavors and colorings, says Wright, and sometimes excess sodium and unexpected ingredients like inulin or carrageenan, which could cause digestive upset for some. Regardless of your use-case, unsweetened protein powder is a versatile staple in a healthy pantry. Protein is an essential part of the diet, and especially important for building muscle. “You’re left with the protein, but not the other components of the food,” says Charlotte Vallaeys, senior policy analyst for food and nutrition at Consumer Reports. Instead, companies extract the protein from the foods in a lab. If youre looking to build muscle, boost your performance, and make the most out of all your hard work in the gym, whey protein is the way to go. Soy protein, pea protein, whey protein, or other similar ingredients found in protein powders and ready-made smoothies aren’t simply the whole food dried and ground into a powder. But in most cases, there are a number of reasons why it makes sense to stick with food rather than these drinks. “They may seem attractive because of their convenience,” says Lauri Wright, Ph.D., R.D.N., chair of the department of nutrition and dietetics at the University of North Florida in Jacksonville, “but older adults typically can get enough through their normal diet.” There may be special cases where your doctor might recommend you use a protein powder or drink, such as after surgery or if you are ill and aren’t able to eat enough to meet your needs. “Protein is especially important in older men and women to maintain existing muscle mass and offset muscle losses with aging,” says Nancy Rodriguez, Ph.D., R.D., professor of nutritional sciences at the University of Connecticut.īut protein powders and drinks don’t necessarily deserve the “health food” status that so many people attribute to them.
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It’s needed to help the body heal and help prevent falls. Older adults need more-0.6 gram of protein per pound of body weight per day, or about 90 grams for someone who weighs 150 pounds.