I used to drink protein powder after every workout, but after consulting with my friend, who is a certified physical trainer, I cut back on my protein shake consumption. Because the food I consume is so high in protein there is no need for me to add more on top. There is such a thing as too much protein. However, I still indulge in a protein shake from time-to-time, especially if I skip a meal.
While protein has been proven to enhance your physical performance, a 2018 study found that the determining factor is your overall diet. Nonetheless, consuming nothing after a workout is of no benefit and can even be harmful to your well-being. As a result, if you feel the urge to down a delicious, homemade protein shake after a gym session, by all means go for it. Having said that, it pays significant dividends to know which protein powder is best for you. Protein powders are supplements, which means that they are not regulated by the FDA so it is essential that you always check the nutrition labels before purchasing the protein of your choice. Below are five warning signs to keep an eye on.
1.) Too much protein
Like I previously stated, there is such a thing as too much protein. And too much of anything is bad for your body. The recommended daily amount of protein is 0.8 grams of protein per kilogram of body weight (I am not going to do the conversions for you; instead I will leave the math up to you). However, some protein powders contain over 40 grams per serving. This amount of protein combined with your regular meals leads to easy overconsumption. Lest you think there isn’t such a thing as too much protein, a 2013 study found a link between excessive protein consumption and an increased risk of heart disease, cancer, and kidney/liver failure.
2.) too much suagr
In case you didn’t already know, there are other ingredients in your protein powder besides protein. One staple ingredient is sugar. In order for manufactures to produce the flavored protein powders we all know and love, they have to add in an excessive amount of sugar. In fact, some protein powders contain 24 grams of sugar in a single serving. If you’re a woman, you just drank your allotted amount of sugar for the day. And guys you only have 12 extra grams to spare. When buying protein, be on the lookout for sugary powders. The flavors are great, but too much sugar can lead to weight gain and high blood sugar.
3.) USDA organic certified
Normally, opting for organic rather than processed food is the right decision for your health. However, a 2018 study tested over 130 best-selling protein powders and found that the products contained over two times as much heavy metals, such as lead and arsenic, compared to non-organic options. While not all organic protein powders contain high levels of heavy metals, due to the fact that the FDA cannot regulate the protein powder production it can be difficult to find out if your protein powder has high traces of heavy metals.
4.) Plant-based ingredients
More and more people are stepping away from animal and toward plant-based protein. However, in a 2018 study researchers found that 75% of the selected plant-based protein powders contained elevated dosages of lead. On the contrary, products with egg as a source of protein tested cleaner than plant-based powders. Unless you are vegan or have no choice, it might be best to steer clear of plant-based proteins.
5.) NSF Certified
At this point, you’re probably wondering if any protein powder is safe. While it is best to consume your daily protein through your food, powders with NSF Certified Sport labels are the cleanest choice. Supplements with this label have been tested by professionals who determined that the supplement does not contain an unsafe level of contaminants or prohibited substances. However, you still need to do your due diligence and read the label for yourself just to be safe.
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Health Fitness Revolution
June 23, 2020