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Protein Powder: how far are they safe?
 High
protein shakes are
instantly becoming identified among the athletes as well as individuals
who hope to eat up healthy as well lose weight. They are easy to prepare,
tasty and healthy. All
these powders do is provide your
muscles with
protein to rebuild and they are in no way superior to a well balanced meal!
These products do serve a convenient
meal replacement when
you don't have time to eat a full meal.
Protein from
whey, soy, and/or rice
is a key ingredient in supplements
for body-building
as well as in products for endurance, sports recovery, dieting,
and meal-replacement. But how good is the quality of these protein powders
and protein drinks and how do they compare nutritionally?
According to a review conducted by
ConsumerLab.com protein powders and drinks revealed lead
contamination in two protein supplements -- delivering 6 to 18 mcg of the
heavy metal in a daily serving. Four grams of extra
sugar
was found in one serving of a third product. The other protein supplements
tested met their label claims and did not exceed contamination limits for
lead.
Consumer Reports says the three products indicated below were of particular concern --
because consuming three servings a day could result in exposure to arsenic,
cadmium or lead that exceed proposed limits for contaminants:
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Eas Myoplex (Arsenic, Cadmium)
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Muscle Milk-Chocolate (Cadmium, Lead)
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Muscle Milk-Vanilla Crème (Lead)
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The average amounts of metals found
in three servings of these protein drinks. The maximum limits for them
in dietary supplements proposed by the U.S. Pharmacopeia are: arsenic
(inorganic), 15 micrograms (µg) per day; cadmium, 5 µg; lead, 10 µg;
mercury, 15 µg.
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Primary content of Protein Powders
 Protein is made from three basic structures - whey (milk), casein, and egg:
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Whey: Whey protein is a naturally complete macronutrient. It is soluble and
easy to digest. It is often referred to as the "fast" protein because of its
ability to quickly provide nourishment to the muscles.
Click here,
to read more about Whey Protein.
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Casein: Casein protein powder is not as popular as whey powder and doesn't
have as high of a biological value. However, casein contains the highest
amount of glutamine, which helps in the preserving of muscles. Because of its
slow absorption rate, the body might be able to use the protein more
efficiently.
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Egg: Egg protein is absorbed by the body at a rate slower than the fast
absorbing whey protein and the slow absorbing casein protein. Egg protein is
great for promoting tissue growth. It is also low in calories and is generally
free of carbohydrates and
fats.
Whey, egg, and casein powders all serve specific functions and can be used
together in your diet. Casein, because of its slow absorption rate, is great
to consume at night. Whey is ideal before and after workouts. Egg protein is
great at any other meal.
Experts say too much protein can lead to dehydration and digestive
problems, increase your risk for
osteoporosis, and for some people, cause kidney problems.
Opting for safe and healthy options of protein
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Half a chicken breast (27 grams of protein, 62
cents per serving)
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Three glasses of milk (23 grams of protein, 60
cents per serving)
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Three scrambled eggs (20 grams of protein, 46
cents per serving)
How much protein do athletes need?
 There isn't an exact number because protein needs vary, depending on whether you
are growing, rapidly building new muscle, doing endurance exercise, or
dieting, in which case protein is used as a source of energy (table
1). Protein requirements for athletes are higher than the current
recommended dietary allowance (RDA) of 0.4 g of protein per pound of body
weight, which is based on the needs of non-exercisers. Protein recommendations
for athletes are commonly expressed in a range to include a safety margin. If
you do the math (1g of protein has 4 calories), you'll see that you don't need
to have 30% of your calories come from protein.
Table 1.
Recommended Grams of Protein Per Pound of Body Weight Per Day*
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RDA for sedentary adult
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0.4
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Adult recreational exerciser
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0.5-0.75
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Adult competitive athlete
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0.6-0.9
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Adult building muscle mass
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0.7-0.9
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Dieting athlete
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0.7-1.0
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Growing teenage athlete
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0.9-1.0
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*To find your daily protein
requirement, multiply the appropriate numbers in this table by your weight
in pounds.
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