BY DEZI ABEYTA, RN
In the quest to build muscle and strength, you almost always want a good protein powder. But the supplement industry just isn’t as tightly regulated as you might think. A recent Clean Label Project report, reminded everyone of exactly that. According to the Clean Label Project, nearly 47% of the 160 products tested exceeded safety thresholds for heavy metals like lead, cadmium, arsenic, and mercury.
This means that if you consume protein powder regularly, you could be unknowingly ingesting harmful levels of heavy metals. While these metals are naturally occurring, excessive exposure to them has been linked to neurological damage, kidney issues, and reproductive harm.
None of this means you need to ditch protein powder. But you do need to be strategic about the powder you take in several ways.
Choose Whey, Collagen, or Pea-Based Powders
The Clean Label Project report dropped plenty of knowledge. A few of the insights.
1. Organic protein powders had 3x more lead than non-organic products.
2. Plant-based powders contained 5x more cadmium than whey-based alternatives.
Overall, though, just 28% of whey and 26% of collagen powders had high lead levels, so whey and collagen protein powders are your safest options. Committed to staying plant-based? Stick with pea protein, which had lower contamination levels than other plant-based sources.
Reconsider Chocolate
There’s nothing quite like the clean, smooth flavor of a chocolate protein smoothie – except the risk. A whopping 65% of chocolate-flavored protein powders had dangerously high lead levels – and some had 110 times more cadmium than their vanilla counterparts. So opt for vanilla whenever possible.
Skip Organic
Organic protein powders may sound great, but these just aren’t worth it. Organic powders had three times the lead levels of non-organic options, likely due to soil contamination and farming practices. Instead of chasing this, look for third-party testing on all your proteins. Aim for NSF Certified for Sport, Informed Sport, andInformed Choice, all of which independently test products for contaminants.
Don’t Rely on Protein Supps!
Never forget this either: A protein supplement shouldn’t be the backbone of your diet, because if you’re serious about building muscle, you’ll get far better results from real-food protein sources. Next time you want to reach for a shake, consider one of these options instead:
1. Greek yogurt (10-18g protein per serving)
2. Eggs (18-21g per 3 eggs)
3. Tofu & edamame (18-22g per cup)
4. Canned tuna or most meats, poultry, and fish (20-25g per 3 ounces)