On TikTok, influencers tout protein powder as key to building muscle and nourishing their bodies - all in a quick, convenient scoop added to coffee or a smoothie.
There is no question that protein is essential for building muscles, strengthening bones and maintaining your immune system, digestion and hormone levels.
But most protein powders are considered dietary supplements, which raises the question: Do you really need a supplement to get enough protein? And if you do, what kind is best? Here is what experts advise.
ARE PROTEIN POWDERS NECESSARY?
The vast majority of people in the United States already get enough protein from the food they eat and do not need to take it in supplement form, said Dr. Colleen Tewksbury, an assistant professor of nutrition science at the University of Pennsylvania.
Federal guidelines recommend that adults aged 19 and older consume 0.8g of protein per kilogram of body weight a day. That comes out to 54g for a 68kg adult or 72g for a person weighing 91kg.
Research suggests, however, that older adults may benefit from adding about 50 per cent more protein, and those who are pregnant, breastfeeding or do regular strength or endurance training may want to double the recommended amount or more.
Whole foods - such as chicken, fish, lean meats, yogurt, cottage cheese, eggs, nuts, beans and lentils - are the best sources of protein, experts said. They offer a variety of other valuable nutrients, like vitamins, minerals, fiber, healthy fats and plant-based compounds, said Dr. Wayne Campbell, a professor of nutrition science at Purdue University.
If you are "just slugging down a supplement" instead of eating real food, "you've got your protein, but you're missing out on a lot of nutrition", he added.
Diese Geschichte stammt aus der December 25, 2024-Ausgabe von The Straits Times.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
Bereits Abonnent ? Anmelden
Diese Geschichte stammt aus der December 25, 2024-Ausgabe von The Straits Times.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
Bereits Abonnent? Anmelden
Rust prosecutor withdraws appeal of dismissal of Alec Baldwin case
The effort to prosecute Alec Baldwin (right) for the fatal shooting of a cinematographer in 2021 ended on Dec 23, when the special prosecutor withdrew her appeal of the judge's decision to dismiss the involuntary manslaughter charge during the actor's trial.
Stray Kids' album Hop gets historic sixth Billboard 200 No. 1
K-pop boy band Stray Kids marked a historic milestone by ranking No. 1 on the Billboard 200 chart for the sixth time with their latest album, Hop.
New entries to a hallowed catalogue: The holiday album
NEW YORK A holiday album offers musicians a chance to adopt or reinvent a classic format and show fans a different side of themselves. Here is a sampling of 2024’s releases, from singers exploring the standards to artistes rethinking the meaning of the holidays.
‘I was upstaging myself constantly'
Actor Jim Carrey comes out of retirement to play dual geniuses in Sonic The Hedgehog 3
Binge-worthy Gong Yoo shows fragile, vulnerable side in The Trunk
A gunshot and sinking of the titular trunk set up this psychological-romance drama led by South Korean star Gong Yoo.
Thrills and spills abound in legal thriller Juror #2, airport actioner Carry-On
The story: Hollywood icon Clint Eastwood's 40th directorial feature has a juror (Nicholas Hoult) in a high-profile murder trial weighing a crisis of conscience.
History is handled with care in Harbin
The period drama directed by Woo Min-ho is a handsome but reverent account of a Korean hero
The extremely offline joy of the board game club
When Ms Michelle Kong started a chess club in 2023, hoping to meet other players in their 20s, attendance was so meagre that she needed only one chessboard.
You may not need protein powder if you are eating right
But if it is necessary to use the supplement, choose one that has fewer extra ingredients
Exercise helps with almost everything, including hangovers
Electrolyte drinks, ibuprofen, a bagel overflowing with bacon, egg and cheese - everyone has his or her own way of nursing a hangover.