How to Choose a Safe and Effective Protein Powder in 2024

With the booming $20 billion protein powder industry largely unregulated, consumers need to be vigilant when selecting a top-quality product in 2024. Professionals warn that some protein powders may contain harmful ingredients like heavy metals and cancer-causing chemicals. Consuming more than 35 grams of protein in one sitting is also functionally useless and can lead to excess calories and potential health risks.

When choosing a protein powder this year, it's important to carefully read labels and look for key factors like the protein type, amount per serving, and inclusion of beneficial ingredients like BCAAs, enzymes, and superfoods. Whey protein remains a popular choice, as it contains all nine essential amino acids and has been shown to boost muscle protein synthesis, increase lean muscle mass, and provide other health benefits when consumed in moderation. Pea and collagen proteins are other options to consider.

For those with allergies, gluten-free and lactose-free protein powders are available. However, cross-contamination during manufacturing is a concern, so choosing a reputable brand with minimal artificial ingredients is critical. Individuals should be aware of their own sensitivities, as reactions can vary greatly from one individual to another.

Why this matters: With the majority of people getting adequate protein from a balanced diet, protein powder supplements are often unnecessary, especially for those with moderate exercise routines. The lack of regulation in the industry means consumers must research brands carefully to avoid potential health risks from harmful ingredients or excessive protein intake.

While protein powders can be a convenient way to support muscle recovery and growth, experts recommend getting protein from whole food sources when possible, as the body is better equipped to process natural sources. "The article recommends getting protein from whole foods rather than supplements, as the body is better equipped to process natural sources," highlighting the importance of a balanced approach to nutrition in 2024.

Key Takeaways

• Protein powder industry largely unregulated, consumers must be vigilant.
• Protein powders may contain harmful ingredients like heavy metals.
• Whey, pea, and collagen are popular protein powder options.
• Excessive protein intake (>35g/serving) can lead to health risks.
• Experts recommend getting protein from whole foods over supplements.