Protein powders are a must for gymnasium addicts, fitness enthusiasts and all those who try to get their daily protein. Although it gives a quick nutritional boost, all protein powders are not as clean and healthy as they appear. Many are marketed as beneficial for muscle construction and meal replacements, but certain popular options are filled with doubtful additives that could do more harm than good. Artificial sweeteners and heavy metal loads and hidden chemicals, here are six protein powders with ingredients that are worth a second blow Violeta MorrisMS, RDN of Columbus, Oh, The concierge dietitian.
Garden of Life Bio Powner Chocolate Meal Replacement
Nutrition by portion: 1 scoop
Calories: 150 calories
Fat: 2.5 g (saturated fats: .5 g)
Sodium: 310 mg
Crabs: 12 g (fiber: 6 g, sugar: 0 g)
Protein: 20 g
Garden of Life’s RAW organic meal replacement protein powder in chocolate is one to avoid for several reasons, according to Morris. “THE Clean label projectA non -profit organization dedicated to consumer safety, analyzed 160 protein powders of 70 best -selling brands and reported this product at the start of their results, “explains Morris.” The ratio focused on the presence of heavy metals (such as lead, arsenic and cadmium), pesticides, contaminants such as BPA and global nutritional make -up. “She explains:” Surprisingly, organic protein powders have proven to contain almost double the heavy metal levels compared to non -biological varieties. Chocolate flavor powder has been shown to contain up to four times more lead than vanilla flavors, according to data from Texas Health. Nas a result, she warns people to rethink when purchasing multi-medical protein powder marketed for replacing meals, weight loss or performance. She says: “Garden of Life’s Brio Organic Protein Powder Replacement – Chocolate not only includes a mixture of 44 supervisors, probiotics and enzymes, but also erythritols.
Milk-Shake Chocolate Milk-Shake Protein Powder
Nutrition by portion: 1 scoop
Calories: 110
Fat: 0.5 g (saturated fats: .5 g)
Sodium: 120 mg
Crabs: 3 g (fiber: 1 g, sugar: <1 g)
Protein: 22g
Milk-Shake Chocolate Milk-Shake Protein Powder It looks like a decadent chocolate shock, but with health benefits, however, Morris warns not to be misleading. “Quest Chocolate Milkshake PROTIN POWDER was reported by The Clean brand project As one of the products with a low evaluation, “she says.” While her nutritional label seems solid – offering 110 calories, 3 grams of carbohydrates and 22 grams of protein per Scoop, the concern lies in its lack of third party and quality insurance. “She explains:” This means that there is no independent verification of organizations like NSF or USP to confirm the purity and precision of its ingredients. In addition, chocolate flavor powders have proven to contain higher levels of heavy metals compared to vanilla flavors. “Morris adds:” If you prefer the brand, I suggest you opt for its vanilla version and encourage the company to seek third -party tests to strengthen consumer confidence. As a dietitian, I recommend being prudent with any product that lacks external validation, even if nutritional facts seem ideal. »»
Optimal nutrition serious mass – Chocolate
Nutrition by portion: 2 scoops
Calories: 1,260
Fat: 6 g (saturated fats: 3.5 g)
Sodium: 650 mg
Crabs: 252 g (fiber: 4 g, sugar: 29 g)
Protein: 50 g
Optimal Nutrition Grave Masse – Chocolate is the one Morris always tells her customers to jump because of the high calories and the sugar content. A portion (2 scoops) delivers 1,260 calories, 251 grams of carbohydrates, 50 grams of protein and 29 grams of sugar. “As a dietitian, the largest red flag is the excessive carbohydrate and sugar content, which can lead to peaks of blood sugar and an unwanted fat, even in individuals without diabetes,” explains Morris. “Although it is marketed as a mass winner, it is not a healthy or balanced approach to weight gain.” In addition, another concern of Morris has “is the lack of third -party tests, which raises questions about the precision and safety of the ingredients listed. For most people, the long-term health risks of the regular consumption of a product like this prevail over the advantages of short-term muscle strengthening. ”
Vanilla performance protein based on Vega Sport plants
Nutrition by portion: 1 scoop
Calories: 180 calories
Fat: 3.5 g (saturated fats: 1 g)
Sodium: 530 mg
Crabs: 6 g (fiber: 2 g, sugar: 1 g)
Protein: 30 g
Vanilla performance protein based on Vega Sport plants is another powder that Morris avoids. “It is classified near the bottom on Clean label projects List “, she says.” Each scoop contains 180 calories, 3.5 grams of fat, 6 grams of carbohydrates and 30 grams of protein – a solid nutritional profile for those looking to complete with proteins. It also offers NSF Certified for Sport, which is a respected third certification. “She adds:” However, despite his strong nutrition label and NSF certification, he has always been reported in the tests of the Clean Label project. As a dietitian, I exhort prudence with any protein powder, in particular plant -based options, due to the concerns about contamination. “Morris explains that” the Clean Label project noted that 75% of plant protein powders that they tested contained detectable lead levels, with many protein products based on whey (dairy products). Although plant -based proteins can be an excellent option, this report highlights the need to be selective and informed of the brands in which we trust. »»
Javyy Original Protein Coffee
Nutrition by portion: 1 scoop
Calories: 70
Fat: 1 g (saturated fats: .5 g)
Sodium: 75 mg
Crabs: 5 g (fiber: <1 g, sugar: 0 g)
Protein: 10 g
Javyy Original Protein Coffee is low in sugar and calories, but it is always a non-no for Morris. “Caffeine in protein powders is something to watch,” she says. “While some products add caffeine for an energy boost, too can cause unpleasant side effects such as tremors, headache and insomnia. “She explains:” According to the Mayo clinic, up to 400 mg of caffeine per day is generally considered safe for most adults. However, the Fda Prevents that caffeine powder or liquid can be dangerous in high quantities – a single teaspoon of pure caffeine can be equal to 28 cups of coffee, which can cause serious health problems or even death. “Morris says:” Take Javyy’s original protein coffee as an example: it contains 70 calories, 70 mg of caffeine and 10 grams of protein per scoop. Although the quantity of caffeine is modest, most people seeking to complete the proteins will need more than 10 grams, which means that they can take several scoops – involuntarily increase their caffeine contribution. “Morris underlines:” This product is not tested by a third party either, so that the accuracy of its labeling and the purity of its ingredients can be questionable. As a dietitian, I always recommend reading the label carefully, taking into account your total daily contribution of caffeine and choosing protein powders that are tested by a third party for quality and safety. »»
Nutrition on Go Whey + Creatine
Nutrition::
Calories: 110 in 1 package (35g)
Fat: 1 g (saturated fats: 0 g)
Sodium: 65 mg
Crabs: 1 g (fiber: 0 g, sugar: 0 g)
Protein: 25 g
Creatine is an ingredient that you will see in many protein powders because it gives muscle energy, strengthens strength and potentially supports brain health. Although many take it to improve the performance of the gymnasium, “it is important to know that creatine also increases water retention in muscle cells,” explains Morris. She explains: “This can lead to temporary weight gain, increase the risk of dehydration and can cause side effects such as stomach discomfort or muscle cramps in some people. The International Society of Sports Nutrition recommends a safe and effective dose of 3 to 5 grams per day. However, not all products containing creatine are created equal. ” And that’s why Nutrition on Go Whey + Creatine is on this list, according to Morris. “Nutrition on Go Whey + Creatine is an example where caution is justified,” she says. “Although it offers a convenience and a portable option, the label claims to be” tested in the laboratory “without providing certifications or third -party details on quality insurance, which is a red flag.” Morris says: “Independent investigations, including those of The Clean brand projecthave shown that many protein powders contain detectable levels of heavy metals such as lead, cadmium and arsenic. “She adds:” At $ 2.67 per portion, this product is expensive given the lack of security verified. As a dietitian, I recommend choosing protein powders that are tested by a third party (for example, NSF certified for sport) for transparency and quality. Trust brands like Thorne also sell high quality protein powders and offer creatine as a separate and verified supplement – it is easier to manage safety and dosage. ”
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