Do You Really Need Protein Powder?
The past few days we’ve discussed the different types of protein powders and the unfortunate contamination risks associated with the majority of products on the market. Protein is a critical macronutrient but the reality is that most American adults get plenty of protein daily through food sources.
To help illustrate this fact, I’ve listed some of the common protein sources in the typical diet and laid out a healthy one day menu offering 50 grams of protein which is enough protein for the average female and slightly under the daily amount required for most men.
You’ll notice in the menu that it doesn’t take a lot of food to reach 50 grams of protein. The point here is how easy it is to consume a sufficient amount of protein without the need for protein powder supplements. That said, certain individuals may need supplements.
𝙀𝙡𝙞𝙩𝙚 𝙖𝙩𝙝𝙡𝙚𝙩𝙚𝙨, 𝙥𝙤𝙨𝙩-𝙨𝙪𝙧𝙜𝙚𝙧𝙮 𝙥𝙖𝙩𝙞𝙚𝙣𝙩𝙨, 𝙩𝙝𝙚 𝙚𝙡𝙙𝙚𝙧𝙡𝙮, 𝙫𝙚𝙜𝙚𝙩𝙖𝙧𝙞𝙖𝙣𝙨 𝙖𝙣𝙙 𝙫𝙚𝙜𝙖𝙣𝙨, 𝙛𝙖𝙨𝙩-𝙜𝙧𝙤𝙬𝙞𝙣𝙜 𝙩𝙚𝙚𝙣𝙨, 𝙖𝙣𝙙 𝙩𝙝𝙤𝙨𝙚 𝙤𝙣 𝙖 𝙨𝙚𝙫𝙚𝙧𝙚𝙡𝙮 𝙘𝙖𝙡𝙤𝙧𝙞𝙚-𝙧𝙚𝙨𝙩𝙧𝙞𝙘𝙩𝙚𝙙 𝙙𝙞𝙚𝙩 𝙢𝙖𝙮 𝙣𝙚𝙚𝙙 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 𝙨𝙪𝙥𝙥𝙡𝙚𝙢𝙚𝙣𝙩𝙨 𝙩𝙤 𝙧𝙚𝙖𝙘𝙝 𝙩𝙝𝙚𝙞𝙧 𝙙𝙖𝙞𝙡𝙮 𝙧𝙚𝙦𝙪𝙞𝙧𝙚𝙢𝙚𝙣𝙩𝙨.
𝗛𝗢𝗪 𝗠𝗨𝗖𝗛 𝗣𝗥𝗢𝗧𝗘𝗜𝗡 𝗗𝗢 𝗜 𝗡𝗘𝗘𝗗 𝗗𝗔𝗜𝗟𝗬?
The USDA has a great online calculator that, with some basic information (age, weight, height, activity level), will calculate how much protein, vitamins, minerals, and calories you should get daily to reach the recommended daily allowance (RDA).
Here’s the link: https://fnic.nal.usda.gov/fnic/dri-calculator/
𝗖𝗢𝗠𝗠𝗢𝗡 𝗣𝗥𝗢𝗧𝗘𝗜𝗡 𝗦𝗢𝗨𝗥𝗖𝗘𝗦-
𝗠𝗲𝗮𝘁 𝗮𝗻𝗱 𝗙𝗶𝘀𝗵 (𝗽𝗲𝗿 𝟯.𝟱-𝗼𝘂𝗻𝗰𝗲 𝘀𝗲𝗿𝘃𝗶𝗻𝗴)
Beef: 25 grams
Chicken: 31 grams
Lamb: 18 grams
Salmon: 22 grams
Tilapia: 26 grams
𝗘𝗴𝗴𝘀 𝗮𝗻𝗱 𝗗𝗮𝗶𝗿𝘆
One large egg: 6 grams
Low-fat cottage cheese: 24 grams per cup
Nonfat milk: 9 grams per cup
Low-fat yogurt: 13 grams per cup
Cheddar cheese: 6.5 grams per ounce
Brown rice: 5.5 grams per cup, cooked
Quinoa: 8 grams per cup, cooked
Multigrain bread: 3.5 grams per slice
Oatmeal: 6.5 grams per 1.4-ounce dry serving
𝗙𝗿𝘂𝗶𝘁𝘀 𝗮𝗻𝗱 𝗩𝗲𝗴𝗲𝘁𝗮𝗯𝗹𝗲𝘀
Broccoli: 2.5 grams per cup, raw
Kale: 3.5 grams per cup, cooked
Spinach: 5.35 grams per cup, cooked
Red bell pepper: 1.5 grams per cup, raw, chopped
Banana: 1.5 grams per medium fruit
Apple: 0.5 gram in one medium fruit
Mango: 1.5 grams per cup
𝗡𝘂𝘁𝘀, 𝗦𝗲𝗲𝗱𝘀 𝗮𝗻𝗱 𝗟𝗲𝗴𝘂𝗺𝗲𝘀
Almonds: 6 grams per ounce
Walnuts: 4.5 grams per ounce
Pumpkin seeds: 5 grams per ounce
Flaxseeds: 1 gram per tablespoon
Chickpeas: 14.5 grams per cup
Black Beans: 15 grams per cup
𝗦𝗔𝗠𝗣𝗟𝗘 𝗠𝗘𝗡𝗨 (𝟱𝟬 𝗴𝗿𝗮𝗺𝘀 𝗼𝗳 𝗽𝗿𝗼𝘁𝗲𝗶𝗻)-
One serving of oatmeal topped with 1/2 cup of raspberries and one medium sliced banana
1/2 cup of plain yogurt
Salad with 2 cups of raw spinach; 1/2 cup of raw broccoli, chopped; one medium apple, chopped; 1 ounce of pumpkin seeds; and 1/2 cup of chickpeas
2.5 ounces of salmon
2 cups of kale, sauteed
As you can see, it’s pretty easy to get 50 grams of protein in a typical day. Before you rush out to purchase protein powders, run your personal information through the USDA calculator and pay attention to your typical daily protein intake for a few days. You’ll likely find you’re already getting more than enough protein in your diet without the need for supplements.
If, however, you’re one of those individuals that’s in need of protein supplements, make sure you do your homework before buying and cross-check protein powders against the ratings from the 𝗖𝗹𝗲𝗮𝗻 𝗟𝗮𝗯𝗲𝗹 𝗣𝗿𝗼𝗷𝗲𝗰𝘁 for potentially dangerous contaminant risks, to do so click here.
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