Everything you need to know about protein supplements

Think you’re getting enough protein? You might not be. Most people should get at least 0.8 grams of protein per kilogram of body weight, which works out to about 64 grams a day if you weigh 180 pounds. But that’s the minimum, meaning you might need even more than that depending on other factors. For example, anyone looking to lose weight or taking a GLP-1 should aim for at least 1 gram per kilogram of body weight (81 grams a day for that same 180-pound person).

While the average American is probably eating enough protein, there are some people who might struggle to hit that minimum goal. For instance, GLP-1s reduce your appetite, which can make it harder to eat enough high-protein foods. Or maybe you’re a vegetarian, and you struggle to find enough non-meat protein sources that you enjoy.

The best way to know if you’re getting enough protein is to track your food and portion sizes. If you’re a member of WeightWatchers, you’re already doing this and can now see total daily protein intake on My Day. Not where you want to be? A supplement might be able to help you up your intake, but you have to know what to look for. This guide can help.

Protein powders

Protein powders come in flavors like chocolate or vanilla, but you can also find unflavored versions. They can be added to things like smoothies, baked goods, and even savory dishes! The nutrition content will vary based on the product, but a good rule of thumb is to look for one with 200 calories or less and at least 20 grams of protein per serving.

Protein shakes

These products are the more convenient version of protein powders because they’re ready for you to drink right out of the bottle. You can find them in lots of different flavors, like coffee, strawberry, and vanilla. There are also drinkable protein “waters” that come in a variety of fruit flavors. Similar to protein powders, try looking for shakes with 200 calories or less and at least 20 grams of protein.

Protein bars

Bars are super portable — it’s easy to toss one in a bag and take it with you on the go. Look for a product that has 200 calories or less and at least 10 grams of protein. Even better: Find a protein bar with added fiber and not a lot of added sugar. This is where checking the Points of a specific product can help, since it can guide you towards making the best choices.

How to shop for protein supplements

Checking the Points value of a protein supplement can help guide you towards the best choices, but here are some specific things to look for.

Added sugars

Many protein supplement brands are health focused and try to limit the amount of added sugars in their products, but this isn’t the case for everything out there. That’s why it’s important to check the label on any powders, drinks, or bars before buying. In general, look for a product with five grams or less of added sugar.

Sugar alcohols

If you have a sensitive stomach, you may want to take a closer look at the ingredient list in your protein supplement. In order to keep the amount of added sugars low, some products use other sweeteners in place of sugar. One particular sugar replacement, called sugar alcohol, can cause some abdominal discomfort like gas, bloating, diarrhea, or abdominal pain for some people. You would see them in the ingredient list as sorbitol, xylitol, or other -ol words. If you notice any discomfort after eating or drinking a supplement that contains sugar alcohols, try avoiding them in the future.

Third-party testing

Protein powders and shakes are considered supplements, so they do not need to be reviewed or approved by the FDA the way food and medications do. Looking for products that are third-party tested can give you peace of mind that the product contains the ingredients listed on the label and does not contain harmful levels of contaminants.

To determine if your supplement has been tested, look for a seal on the label. These seals will most likely come from companies such as BSCG, ConsumerLab, Informed Choice, NSF, or USP. ‍ ‍

‍

How to take a protein supplement

Protein supplements can help you increase your protein intake, but remember that they are meant to supplement or enhance your diet, not replace whole foods. Make sure to prioritize food sources of protein like lean meat, poultry, beans, dairy, and nuts. Then use powders, shakes, or bars to bring your protein level up a little more.

And remember: You can get creative with your supplements to keep things interesting!

• Add ½ - 1 scoop protein powder to oatmeal before cooking
• Use a splash from a protein shake in place of creamer for coffee
• Add a scoop of powder to pancake batter
• Sprinkle a little protein powder in cereal or use a protein shake in place of milk
• Heat up a chocolate protein shake as a high-protein hot chocolate
• Crumble up a protein bar as a topping for yogurt
• Add unflavored powder to savory foods such as soups, sauces, or dips

The bottom line

While many people get enough protein through their diet, some, such as those taking a GLP-1 or vegetarians, may find it hard to reach their protein goals. Protein powders, drinks, and bars can help increase your intake. Look for powders and drinks with at least 20 grams of protein per serving and bars with at least 10 grams per serving. Also keep an eye on how much added sugar is in the products and, in the case of powders and drinks, whether it has been third-party tested.