Every cell in your body contains protein<\/a>, a macronutrient made up of chains of amino acids, the so-called building blocks of life<\/a>. It helps keep your body running smoothly<\/a>, from aiding in digestion and regulating hormones, to speeding up exercise recovery and supplying blood with oxygen.<\/p>\n Yet unlike fats and carbohydrates, the other two nutrients you need most, protein doesn\u2019t get stored in your body, explains Simin Levinson, M.S.<\/a>, a registered dietitian nutritionist and clinical professor in the College of Health Solutions at Arizona State University<\/a>.<\/p>\n \u201cHumans typically are protein-sparing, meaning that although we can use protein for energy\u2014we have the metabolic pathways to do so\u2014it is preferable that carbohydrates and fats are the predominant sources of fuel,\u201d Levinson tells Fortune<\/em>. \u201cThat\u2019s because protein plays such a critical, functional role\u2026and if that protein isn\u2019t provided, we start breaking down body tissues in order to produce those amino acids.\u201d<\/p>\n Plenty of foods naturally contain protein, but demand for protein supplements continues to surge. The global protein supplement market was valued at $5.8 billion in 2022, with a projected 8% compound annual growth rate through 2030, according to Grand View Research<\/a>. Below, Levinson and other nutrition experts share three things to consider before buying your next tub of protein powder.<\/p>\n There\u2019s no denying the convenience of protein powder; you can prepare it in seconds, with no refrigeration or cooking involved. However, the supplement may not fuel your body with the variety of proteins that come from a balanced diet of whole foods, Levinson says: \u201cWe have many great sources of protein available in the Western diet.\u201d<\/p>\n Nine of the 20 different amino acids are considered essential, meaning your body can\u2019t make them on its own and they must be obtained through food. Foods that contain all essential amino acids are called complete proteins<\/a> and tend to be animal-based. Soy, quinoa, and hemp seeds are among the few plant-based complete proteins, which can help vegans and vegetarians round out their protein intake.\u00a0\u00a0<\/p>\n The 2020\u20132025 Dietary Guidelines for Americans<\/a> include these protein sources:<\/p>\n Most protein powders on the market contain high-quality proteins, says Roger Fielding, Ph.D.<\/a>, a professor at the Tufts University Friedman School of Nutrition Science and Policy<\/a>. However, they can also leave key nutrients out.<\/p>\n Whey, for example, is a byproduct of manufacturing cheese. Consuming a whey protein supplement in isolation may fuel you with milk protein, but drinking a glass of milk instead will also provide calcium and vitamin D, Fielding explains.<\/p>\n \u201cWe always want to encourage people to get their nutritional requirements from food sources,\u201d Fielding tells Fortune<\/em>, \u201clargely because there\u2019s probably other components in those foods that are healthy, that also may be important for us to consume.\u201d<\/p>\nChoose whole foods over protein powder when possible<\/h2>\n
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