The Truth About Protein Powders: Your Complete Guide to Making the Right Choice

When it comes to nutrition, few topics generate as much discussion as protein. While protein powders are commonly associated with athletes and bodybuilders, understanding your protein needs is important for everyone's health and wellness journey.

Protein: The Building Block of Life

Protein is an essential macronutrient that your body needs daily. Along with carbohydrates and fats, it provides energy and serves vital functions throughout your body. Unlike other nutrients, your body doesn't store excess protein, making daily intake crucial for:

• Building and repairing muscles
• Supporting bone health
• Maintaining skin and hair
• Producing enzymes and hormones
• Strengthening immune function

Understanding Your Protein Needs

Your personal protein requirements depend on several factors:

Basic Requirements: The average person needs 0.8 grams of protein per kilogram of body weight daily. For example:

• 70 kg (154 lb) = 56 grams protein daily
• 90 kg (198 lb) = 72 grams protein daily

Special Circumstances: Some people need increased protein intake:

• Athletes: 1.2-2.0 grams per kg body weight
• Pregnant or nursing individuals
• Older adults
• Those recovering from illness or injury

Natural Protein Sources

Protein exists in many foods, both animal and plant-based:

Animal Sources (Complete Proteins):

• Sirloin steak (4 oz) = 33g protein
• Grilled salmon (4 oz) = 30g protein
• Chicken thigh (4 oz) = 28g protein
• Ham (4 oz) = 22g protein
• Milk (8 oz) = 8g protein

Plant Sources:

• Cooked lentils (1 cup) = 18g protein
• Almonds (1 oz) = 6g protein
• Complete plant proteins: soy, quinoa, chia seeds

Understanding Protein Powders

Types of Protein Supplements:

1. Whey Protein

• Fast-absorbing dairy protein
• Contains all essential amino acids
• Great for post-workout recovery
• Not suitable for dairy-free diets

1. Casein Protein

• Slow-releasing dairy protein
• Good for sustained protein delivery
• Ideal before bed or long periods without food
• Not suitable for dairy-free diets

1. Collagen Protein

• Supports skin, joint, and bone health
• Animal-based protein
• May help with tissue repair
• Not a complete protein source

1. Plant-Based Options:

Soy Protein

• Complete plant protein
• Contains all essential amino acids
• Good for those avoiding dairy
• May support heart health

Pea Protein

• High in branched-chain amino acids
• Easy to digest
• Good for most dietary restrictions
• Often combined with other proteins for completeness

Hemp Protein

• Contains omega-3 fatty acids
• High in fiber
• Easily digestible
• Environmentally sustainable

Making the Right Choice

Consider these factors when choosing a protein powder:

1. Dietary Restrictions

• Dairy allergies/sensitivities
• Vegan/vegetarian preferences
• Gluten sensitivity
• Other food allergies

1. Health Goals

• Muscle building
• Weight management
• General wellness
• Recovery support

1. Quality Indicators

• Third-party testing
• Clean ingredient list
• Reputable manufacturer
• Minimal additives

1. Practical Considerations

• Cost
• Taste
• Mixability
• Convenience

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References: [1] Casparo, A. (2020, July 20). Protein and the athlete — How much do you need? Eat Right.

[2] Cleveland Clinic. (2021, January 29). 13 of the best vegetarian and vegan protein sources.

[3] Harvard T. H. Chan School of Public Health. (n.d.). Collagen. The Nutrition Source.

[4] Harvard T. H. Chan School of Public Health. (n.d.). Protein. The Nutrition Source.

[5] Harvard T. H. Chan School of Public Health. (n.d.). Workout supplements.

[6] Hunnes, D. (n.d.). The case for plant based. UCLA Sustainability.

[7] Mayo Clinic. (2020, November 13). Whey protein.

[8] Medical News Today. (2018, September 18). What are the benefits of protein powder?

[9] Office of Dietary Supplements. (2022, June 2). Dietary supplements for exercise and athletic performance.