Protein is vital for health, but the popular powders and drinks often come with drawbacks. Here’s what you should know before incorporating them into your diet.

Do You Need Protein Drinks?

• Daily Protein Needs:
• Adults need 0.4 grams per pound of body weight daily. Example: A 150-pound adult requires 60 grams.
• Older adults need 0.6 grams per pound to maintain muscle and prevent falls.
• Whole Foods First: Protein is easily obtained through natural sources like eggs, beans, poultry, and dairy. Powders may be helpful for specific medical cases like post-surgery recovery or poor appetite but aren’t essential for most people.

Risks of Protein Drinks

Protein Overload:
- The body can only use 25–30 grams per meal effectively.
- Excess protein may strain kidneys, especially for the 40% of adults 65+ who unknowingly have chronic kidney disease.

Ultra-Processed Ingredients:
- Powders like soy or whey protein are highly processed and stripped of nutrients found in whole foods.
- Additives such as artificial flavors, inulin, and carrageenan may cause digestive issues.

Heavy Metal Contamination:
- A 2018 study found arsenic, lead, cadmium, and mercury in many protein powders.
- These toxins are linked to serious health issues like cancer and heart disease.

Hidden Sugars and Sweeteners:
- Some protein drinks pack excessive added sugars, rivaling desserts. Example: Bolthouse Farms Protein Plus Strawberry Shake has 26 grams of added sugar.
- Many also contain sugar alcohols or artificial sweeteners like stevia, which may not suit everyone.

Shoddy Regulation:
- Protein powders classified as supplements aren’t rigorously regulated by the FDA.
- Accuracy of ingredient claims depends on the manufacturer.

Better Alternatives

Homemade Protein Smoothie:
- Chocolate-Strawberry Smoothie Recipe:
- Ingredients:
- 2 frozen bananas
- 1 cup frozen strawberries
- 12 oz soft tofu (drained)
- 2 cups soy or cow’s milk
- ¼ cup tahini
- 2 tbsp cocoa powder
- Instructions: Blend on high until smooth. Add ice to thin if needed.
- Per Serving: 250 calories, 13g protein, 0g added sugar, 75mg sodium.

Ready-Made Options:
- Refrigerated drinks like yogurt, kefir, or soy milk often have cleaner ingredient lists compared to shelf-stable protein drinks.

Whole Foods for Protein:
- Eggs, lean meats, poultry, beans, nuts, and dairy naturally contain protein along with other vital nutrients.

Summing it up

• Skip Processed Powders: Stick to natural, whole food sources for protein when possible.
• Be Cautious of Labels: Watch for additives, sugars, and processing methods in ready-made drinks.
• DIY for Control: Make your own smoothies for cleaner, nutrient-rich options.

Boost your protein intake wisely for better health without unnecessary risks!

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