## Dietitians Weigh In as Protein Powder Popularity Rises
As protein powders adn shakes gain traction, fueled in part by influencer endorsements, dietitians are offering guidance on protein needs and the potential risks associated with supplementation. Recent testing by Consumer Reports revealed concerning levels of lead in manny popular products. Their investigation of 23 protein powders and shakes found that over two-thirds contained unsafe levels of the heavy metal.
Experts emphasize that protein powders aren’t necessary for most individuals. “For people who are able to reach their protein targets from whole foods, protein powders and supplements are not necessary,” stated Tieu. She recommends limiting protein powder intake to “occasional use when necessary,” as whole foods offer a broader range of nutrients and promote greater satiety.
While not essential for the average person, protein supplements can be more crucial for specific groups, including those with certain medical conditions and competitive athletes, according to Byrne. However, she adds, “Although I’d caveat that this generally isn’t the case for everyday exercisers, even those who hit the gym or the trail daily.”
So, how much protein *is* needed? government guidelines suggest a target of approximately 0.8 grams of protein per kilogram of body weight.For a 150-pound individual, this equates to roughly 54 grams of protein – comparable to about 6 ounces of cooked chicken breast, Byrne explained.A simpler calculation, offered by Byrne, suggests 0.36 grams of protein per pound of bodyweight, though she acknowledges this is an oversimplification. She stresses that the idea of needing a protein shake before and after every workout to meet protein goals is “totally wrong.”
Dietitians advocate prioritizing high-quality protein sources. Ansari recommends “animal protein” as a primary source, or combining “beans and grains and making it a full meal.” Tieu suggests aiming for a minimum of 20 grams of protein per meal to maximize muscle protein synthesis.
Excellent sources of protein include:
* Meats (chicken and turkey are leaner options than beef)
* Fish and seafood (tuna, salmon, shrimp, and scallops)
* Greek yogurt and cottage cheese
* Eggs (or egg whites for lower cholesterol)
* Milk or soy milk
* Tofu and tempeh
* Beans, lentils, chickpeas, and edamame
* Whole grains
Megan Meyer, a science communication consultant with a doctorate in nutritional immunology, incorporates protein into both snacks and meals. Her preferred protein-rich snacks include Greek yogurt, cottage cheese, nuts, meat sticks, and hard-boiled eggs, while her go-to meal proteins are chicken breast, canned tuna, beans, lentils, and tofu.
