McManus says that in certain cases, chemical-free protein powders may be helpful-but only with medical supervision.

a cup of milk (8 grams) and 2 ounces of cooked chicken for dinner (14 grams).

a handful of nuts for a snack (4–7 grams).

6 ounces of plain Greek yogurt at lunch (18 grams).

You can see the results at the Clean Label Project's website ( Daily protein goalsĪim for the Recommended Dietary Allowance for protein intake: 46 grams per day for women and 56 grams for men. Not all of the protein powders that were tested contained elevated levels of toxins. How could protein powder contain so many contaminants? The Clean Label Project points to manufacturing processes or the existence of toxins in soil (absorbed by plants that are made into protein powders). For example, one protein powder contained 25 times the allowed limit of BPA. Some toxins were present in significant quantities. Researchers screened 134 products for 130 types of toxins and found that many protein powders contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men.Įarlier this year, a nonprofit group called the Clean Label Project released a report about toxins in protein powders. The risk: weight gain and an unhealthy spike in blood sugar. Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). It may be high in added sugars and calories.'People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a milk-based protein powder,' McManus points out. 'There are limited data on the possible side effects of high protein intake from supplements,' McManus says. So, there's no way to know if a protein powder contains what manufacturers claim. The FDA leaves it up to manufacturers to evaluate the safety and labeling of products. A protein powder is a dietary supplement.

There are numerous risks to consider when using a protein powder. Supplements used for building muscle contain relatively more protein, and supplements used for weight loss contain relatively less. The amount of protein per scoop can vary from 10 to 30 grams. The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. Protein powders are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). 'I don't recommend using protein powders except in a few instances, and only with supervision,' says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital. And many older adults don't consume enough protein because of a reduced appetite.īut be careful: a scoop of chocolate or vanilla protein powder can harbor health risks. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. They may contain added sugar, calories, or even toxic chemicals.Īdding protein powder to a glass of milk or a smoothie may seem like a simple way to boost your health.

Shake with vanilla protein powder