Older adults may benefit from increasing protein slightly, regardless of their exercise routine however, for most of us, resistance training is more effective than simply supplementing with protein.įor those looking to enhance the muscle growth that typically occurs with exercise, evidence supports consuming 20 to 40 grams of protein at a time (roughly the amount found in a can of tuna). If you are a healthy adult considering supplementation, you should determine whether your goal is to improve muscle mass, as most research is centered on enhancing muscle growth and strength. Protein powders are convenient, but unnecessary for most Also, individuals with kidney disease often benefit from consuming marginally less protein than the RDA, and should talk to a healthcare provider before supplementing with protein. Though pregnant women have slightly elevated protein needs, they should consult an obstetrician or dietitian if considering protein supplements, as companies sometimes add potentially unsafe ingredients like ginkgo or papain to protein powders. But unless you have a restricted diet, such as a strict plant-based or vegan regimen, this increase is often still achievable through food. As we age we lose muscle, and research shows boosting protein may help increase strength and lean body mass. Research suggests older adults and exercisers looking to support muscle growth may benefit from eating one-and-a-half to two times as much protein as the RDA. (Young women under the age of 19 and seniors older than 70 are more likely to be at risk for low protein intake.) On average, Americans consume 65 to 90 grams of protein each day. A piece of chicken or fish the size of a deck of cards offers about 30 grams.įor many people, it is relatively easy to reach recommended amounts through their usual diet. One egg, one half-cup of chickpeas, or a small handful of nuts all provide roughly 6 grams of protein. Most people can get enough protein from their diet Certain athletes undergoing intense training may enhance their progress by consuming more than double the RDA, but this doesn’t apply to most of us. For someone who weighs 150 pounds, this translates to roughly 55 grams of protein a 200-pound person requires about 70 grams of protein. The amount thought to be adequate for most healthy people, called the Recommended Dietary Allowance (RDA), is set at 0.8 grams per kilogram. How much protein you need is another crucial consideration when deciding whether you might benefit from supplementing your diet. NSF’s “Certified for Sport” designation ensures that contents match what is on the label, and that the product is GMP-registered and does not contain unsafe levels of toxic metals like arsenic and mercury.
That said, there are accredited organizations, like NSF International, that independently test supplements, including protein powders. In 2017, roughly a quarter of supplement-manufacturing companies whose products were tested received citations related to purity, strength, and ingredient content. Though the FDA created Good Manufacturing Practices (GMPs) to help minimize adverse issues, compliance with these procedures remains a concern. Responsibility falls on manufacturers to ensure that their products are not hazardous, though many companies do not test for safety or efficacy before their offerings hit shelves. During processing, naturally occurring carbohydrates, fats, minerals, and fiber are often removed, while supplementary nutrients, herbs, and even sweeteners may be added.Īnyone considering protein powder should understand that it is classified as a dietary supplement, which means it is not regulated in the same way as food or medicine. To make such supplements, protein is extracted from animal or plant-based sources, which range from cow’s milk and eggs to peas, rice, and soy.
And whether to supplement protein intake with a protein powder has become a common query. How much protein you need typically depends on your exercise routine, age, and health. The nutrient is also touted for its ability to help control appetite and enhance muscle growth.
It is necessary for a healthy immune system and required for organs like your heart, brain, and skin to function properly. Eating enough protein is not just for athletes or would-be Schwarzenegger types.