![]() It’s a complete protein,” Mohning says, meaning it contains all nine essential amino acids.Īnd how about the vegans out there? (Whey is derived from milk.) Soy used to be considered the best alternative but has fallen out of favor with many people because of possible side effects (drug interactions, high blood pressure, hormone changes). Vegetarians and vegans can have a hard time getting their daily quota of protein through regular food, and protein powders provide options. Pro: They provide non-meat options for protein And too much protein itself can cause harm to the kidneys (protein is processed through the kidneys Mohning suggests drinking more water when you up your protein in general to improve kidney health). “Whole foods are not hyper focused on one nutrient like protein powders are,” Mohning says.Īnother downside with protein shakes is that because they are liquid they might not feel filling initially and could cause some people to consume too many calories. (A cup of brown rice, for example, has fiber, protein, potassium and vitamins.) Whole foods often include fiber, which helps regulate the digestive system, and vitamins, which help boost the immune system, and real foods generally are more balanced - they have a little bit of everything. "Is it better to get your nutrition from whole foods? Absolutely," says Rebecca Mohning, a dietitian in the Washington area and owner of. “It’s their way of getting protein within 30 minutes of working out.” Con: They’re lacking in nutritional balance “You see people walking around the gym with their protein shakes,” says Brooks, a former body builder. This is where the appeal of powders comes in.Īthletes can’t fit in a home-cooked, sit-down meal five or six times a day, says Elizabeth Brooks, a D.C. Ideally you eat every three hours, and the timing is particularly important right after a workout,” Havrila says. Other groups that can benefit from protein powders include rapidly growing and busy teens (they can grab a shake and go - better than a candy bar) and athletes. “It’s easier for them to drink their calories and protein.” Why are the elderly getting into protein shakes and powders? “Older Americans - they’re a population group that is losing muscle and yet they often don’t have much of an appetite,” says Carole Havrila, a dietitian and certified oncology specialist at the University of Virginia Health System. Pro: Powders can be quicker and easier than food As with any food or supplement, there are upsides and downsides, and it pays to educate yourself. But that doesn’t mean we should all run out and buy tubs of powder. Why? Because protein in and of itself is key in healing and restoring the body (not just muscle, but also bone, cartilage and blood) - whether the breakdown is from high workout loads or from medical procedures, such as surgery or radiation. ![]() These days, protein shakes and powders are used by diverse groups of people that couldn’t be more different, at least physically: elite athletes, post-surgery patients, the elderly, time-deprived Type A’s and fast-growing teens. ![]() Did you think protein powder and protein shakes were the domain only of the Arnold Schwarzeneggers and Dwayne “the Rock” Johnsons of the world?
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