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Eating enough protein is not just for athletes or would-be Schwarzenegger types. It is necessary for a healthy immune system and required for organs like your heart, brain, and skin to function properly. The nutrient is also touted for its ability to help control appetite and enhance muscle growth.
How much protein you need typically depends on your exercise routine, age, and health. And whether to supplement protein intake with a protein powder has become a common query.
To make such supplements, protein is extracted from animal or plant-based sources, which range from cow’s milk and eggs to peas, rice, and soy. During processing, naturally occurring carbohydrates, fats, minerals, and fiber are often removed, while supplementary nutrients, herbs, and even sweeteners may be added.
Anyone considering protein powder should understand that it is classified as a dietary supplement, which means it is not regulated in the same way as food or medicine. Responsibility falls on manufacturers to ensure that their products are not hazardous, though many companies do not test for safety or efficacy before their offerings hit shelves. Though the FDA created Good Manufacturing Practices (GMPs) to help minimize adverse issues, compliance with these procedures remains a concern. In 2017, roughly a quarter of supplement-manufacturing companies whose products were tested received citations related to purity, strength, and ingredient content.
That said, there are accredited organizations, like NSF International, that independently test supplements, including protein powders. NSF’s “Certified for Sport” designation ensures that contents match what is on the label, and that the product is GMP-registered and does not contain unsafe levels of toxic metals like arsenic and mercury.
How much protein you need is another crucial consideration when deciding whether you might benefit from supplementing your diet. The amount thought to be adequate for most healthy people, called the Recommended Dietary Allowance (RDA), is set at 0.8 grams per kilogram. For someone who weighs 150 pounds, this translates to roughly 55 grams of protein; a 200-pound person requires about 70 grams of protein. Certain athletes undergoing intense training may enhance their progress by consuming more than double the RDA, but this doesn’t apply to most of us.
One egg, one half-cup of chickpeas, or a small handful of nuts all provide roughly 6 grams of protein. A piece of chicken or fish the size of a deck of cards offers about 30 grams.
For many people, it is relatively easy to reach recommended amounts through their usual diet. On average, Americans consume 65 to 90 grams of protein each day. (Young women under the age of 19 and seniors older than 70 are more likely to be at risk for low protein intake.)
Research suggests older adults and exercisers looking to support muscle growth may benefit from eating one-and-a-half to two times as much protein as the RDA. As we age we lose muscle, and research shows boosting protein may help increase strength and lean body mass. But unless you have a restricted diet, such as a strict plant-based or vegan regimen, this increase is often still achievable through food.
Though pregnant women have slightly elevated protein needs, they should consult an obstetrician or dietitian if considering protein supplements, as companies sometimes add potentially unsafe ingredients like ginkgo or papain to protein powders. Also, individuals with kidney disease often benefit from consuming marginally less protein than the RDA, and should talk to a healthcare provider before supplementing with protein.
If you are a healthy adult considering supplementation, you should determine whether your goal is to improve muscle mass, as most research is centered on enhancing muscle growth and strength. Older adults may benefit from increasing protein slightly, regardless of their exercise routine; however, for most of us, resistance training is more effective than simply supplementing with protein.
For those looking to enhance the muscle growth that typically occurs with exercise, evidence supports consuming 20 to 40 grams of protein at a time (roughly the amount found in a can of tuna). Larger quantities simply contribute calories and can actually reduce muscle-building potential. So, having several scoops of protein powder at once is unlikely to be helpful. Plant-based powders often have less protein, but shouldn’t be discarded as an option. Rice and pea protein, for example, have been shown to stimulate muscle growth similar to whey, a milk-based protein touted for its high quality and quick absorption.
Unless you are an older adult with a limited appetite, have a restricted diet, or are a trained professional athlete, chances are you can adjust your food intake to get what you need. Protein from food is often cheaper, less risky, and naturally includes beneficial nutrients.
If increasing protein the old-fashioned way is not an option, taking a supplement can be both effective and convenient. But most of us don’t need to channel our inner Mr. Olympia by using a protein powder.
The post The scoop on protein powder appeared first on Harvard Health Blog.
Every news outlet seems to be talking nonstop about the new coronavirus, which is causing an illness called COVID-19. Many parents understandably are sharing concerns, too — at least among friends and families. Even at school, children are hearing about this new virus and registering that some adults seem worried.
Given all the discussion about coronavirus, your children might have heard about it and have questions for you. Below are some tips on how to respond to their questions. A separate post will address tips for talking with teens about the questions they might have.
Try to strike a balance between answering questions well enough without fueling the flame of anxiety. Children have elaborate imaginations that may lead them to create unnecessarily catastrophic stories in their minds if parents do not talk at all, or enough, about a topic like this. At the other end of the spectrum, providing too much information may create extra alarm.
So what can you do? Think about what your child absolutely needs to know to understand what the virus is and what to do about it. If you have your own questions about the coronavirus, check reliable sources, such as the Centers for Disease Control and Prevention, which offers a range of information about the virus. The World Health Organization’s myth busters page can help you give correct answers to some surprising questions and misinformation that is spreading.
Before you start, ask what your child knows so far in case you need to clarify anything, and find out what questions your child has. Below are four common questions your child might ask and suggested responses.
What is the coronavirus? The coronavirus is a kind of germ that can make people feel sick. Remember how the flu made (you/your classmate/anyone your child knows) feel? It can be a lot like getting the flu. Some people feel just a little bit sick. Some people get a fever and a cough. Sometimes, the cough can make it hard to breathe easily.
How do you catch the coronavirus? The virus spreads like the flu, or a cold or cough. If a person who has the coronavirus sneezes or coughs, germs that are inside the body come outside of the body. That’s because sneezes and coughs can send tiny drops carrying germs into the air.
There is a lot of traveling those germs would have to do to get inside another body, though, and make someone else sick. A healthy person would need to touch those germs that came out of the sneezes and coughs, and then touch their mouth, eyes, or inside their nose. Those are places where the germs can get inside the body.
Kids and grownups can try their best to stay healthy by continuing their usual activities and practicing these healthy behaviors:
Why are some people wearing masks? Should I wear a mask? Masks are for people who are sick to wear so that they don’t share germs. The masks also are for medical staff, like doctors and nurses, to wear so they can help people who have the virus. You do not need to wear a mask.
Can you die from the coronavirus? Most people who have caught the virus have not died, just like with the flu. Doctors are working really hard to keep an eye on anyone who is feeling sick. They want to make sure everyone gets the help they need and to keep the virus from spreading.
What is important is that you keep doing what you love to do and not let worries about the virus boss you around. If you’re doing what you love while practicing healthy behaviors like sneezing into your elbow and washing your hands after you go to the bathroom, then you’re showing the virus and the worries who is boss instead!
Even though you may be concerned yourself, it is important to model calmness when talking about the virus. Children will look to you to see how afraid they should be. Think about flying on an airplane when there is turbulence. A flight attendant that appears terrified may make you think there is something really wrong and you should worry. If a flight attendant calmly offers you a beverage with a smile, you might think there’s just some windy weather that will pass soon.
Although the news can be helpful by keeping everyone informed, sometimes news stories can use wording that is strong and scary for children. Try to limit news-viewing to the hours after children go to sleep, or read the news independently so that children do not hear the stories.
It’s natural for children to ask questions, particularly about something that is new to them. Sometimes, though, a child’s anxiety seems to be asking the questions, prompting a behavior called reassurance seeking. It may look like a child repeatedly asking the same or similar questions, yet the child’s distress increases no matter how many times you answer the questions. If you notice repeated reassurance seeking (repeated asking of the questions above, for example), then it might be helpful to seek support to help your children manage anxiety. Cognitive behavioral therapy (CBT) can offer your family strategies for handling and easing reassurance-seeking behaviors. Ask your doctor to recommend mental health professionals who practice CBT and have experience working with children struggling with anxiety.
Remember, everyone is working hard to manage the virus. You can show your children that you, too, can continue to do what is important to you while practicing healthy behaviors.
For additional information, see our blog post on what parents should know and do about the coronavirus and our Coronavirus Resource Center.
The post How to talk to children about the coronavirus appeared first on Harvard Health Blog.