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Stacy Goldberg

Columnist

Protein Powder
Pros And Cons

hen walking down the aisles
of a local Whole Foods or
GNC, one cannot help but
notice the plethora of protein powders
available on the market. The choices
are endless.
The protein powder industry gener-
ates $20 billion per year. Plant-based,
grass-fed whey-based, hemp powders,
bone broth powders, collagen powders.
How do you even begin to select one
and do you even need to be using a
protein powder? Here are my tips on
when and how to incorporate a protein
powder into your life:
Do you get enough protein in your
diet through food? Chances are, you
may, in fact, be consuming enough
protein through your diet and not even
realizing it. Everyone’s protein require-
ments are different based on the body’s
needs and nutritional goals. It is highly
recommended to meet with a nutrition-
ist to determine personal protein and
macronutrient needs.
However, you should evaluate how
much protein you are getting through
food as it may be more than you think.
Today, many foods are being infused
with protein from bars to water to
bagels. Your body cannot absorb and
metabolize more than 25-30 grams of
protein per eating opportunity. Many

protein powders contain more grams of
protein than necessary and should be
avoided.
Aim for approximately 30-40 per-
cent of your macronutrients to come
from protein. Protein can be plant-
based in the form of nuts, beans, seeds,
tempeh, tofu and lentils or animal-
based from meat, fish, eggs, cheese, tur-
key, chicken and other animal products.
If you determine you are not getting
enough protein through your diet, you
may, in fact, be a candidate for a pro-
tein powder supplement.
Many populations do need a protein
powder supplement and if you are on
this list, you may benefit from taking
one:
• You are an athlete with higher pro-
tein requirements.
• You have poor nutrition and an
inadequate diet.
• You travel often and are on-the-road
without good protein sources available.
• You need to gain weight or build
muscle and cannot do so through your
food.
• You have a poor appetite and need
to consume quality protein through a
supplement.
• Your goal is to get leaner and you
have trouble moderating your diet or
portion control.

Keep in mind that many protein
powders are simply protein only and
do not provide any nutritional ben-
efits. Look for a protein powder that
can provide added benefits such as vita-
mins, minerals, antioxidants, probiot-
ics, digestive enzymes and more.
More protein is not better! As men-
tioned above, you cannot even metabo-
lize more protein than your body needs
and you could cause issues with your
kidneys as well. Avoid protein powders
with more than 30 grams of protein per
serving. You can also tailor your pow-
ders to use half of the amount recom-
mended as you may not need as much
as it says on the label. You can also add
protein through food to your protein
shakes to get added nutritional benefit
from foods such as almond butter, chia
seeds or peanut butters.
Be sure to select a “free-from” pro-
tein powder. Ensure your protein pow-
der is free-from artificial colors, dyes,
colors and sweeteners such as aspar-
tame and sucralose. •

Stacy Goldberg is a nationally recognized nutritional
consultant, registered nurse and the CEO of
Savorfull (savorfull.com), a Detroit-based company
that sources healthy, allergen-friendly foods and
provides nutrition-consulting. Savorfull is part of
the Quicken Loans Family of Companies.

jn

August 16 • 2018

NO INFORMATION PROVIDED THROUGH STACY GOLDBERG/SAVORFULL IS INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. YOU
SHOULD ALWAYS SPEAK WITH YOUR PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE TAKING ANY MEDICATION OR NUTRITIONAL, HERBAL OR
HOMEOPATHIC SUPPLEMENT, OR ADOPTING ANY TREATMENT OR IMPLEMENTING NUTRITIONAL ADVICE FOR A HEALTH PROBLEM.

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