#proteinpowders #proteinintake #whey #veganprotein #whichproteinisbest #whichproteinpowdertochoose #heavymetals #toxinsinproteinpowders #shouldyouuseproteinpowders #meetyourproteinneeds #womensnutrition #womenover40
As we age, maintaining muscle mass, supporting metabolism, and ensuring optimal hormone balance become more crucial than ever. You’ve heard me going on and on about increasing our protein intake, this really is key to aging well! Go back to my article on protein intake for women over 40 here.
Most of my clients are struggling to eat enough protein and even I myself have trouble eating as much. In the end, you want to ENJOY food and not stuff yourself!
One way to cheat a little bit is to use protein powders to boost your intake. I have been using protein powders and also collagen for years now to help me meet my protein needs.
But with so many options on the market, how do you choose the right protein powder? Also, what’s up with this recent study that found so many protein powders to be toxic?
In this post, we’ll break down the pros and cons of whey versus vegan alternatives like rice, hemp, and pea protein, reveal hidden toxins to watch out for, and offer tips on how to make the most of protein powders in your daily routine.
As we move through perimenopause and beyond, our protein needs increase. Yes, the older we get, the more protein we need. Hormonal shifts can lead to muscle loss, slower metabolism, and changes in body composition.
Getting enough protein helps:
Preserve muscle mass and prevent sarcopenia (age-related muscle loss) and hence support weight loss and metabolism
Protect our bone mass, immune system and other muscles like our heart
Stabilize blood sugar and reduce cravings
Support detoxification and liver function
Improve skin elasticity and collagen production
Boost energy levels and aid post-workout recovery
While whole food sources like eggs, meat, poultry, fish, and legumes are the best way to meet your protein needs, protein powders are a convenient and quick way to supplement daily intake, especially for busy women and women who have trouble eating enough protein. However, they should always be considered just that - a supplement, not a replacement for real, whole foods.
Whey Protein vs. Vegan Protein Powders: Pros & Cons
Whey Protein
Pros:
Complete protein with all essential amino acids
High in leucine, which supports muscle growth and repair
Fast absorption, making it ideal for post-workout recovery
Supports glutathione production (a key antioxidant for detoxification)
Cons:
Can be inflammatory for those with dairy sensitivities
May cause bloating, acne, or digestive issues
Should really only be used post workout as it may provoke weight gain otherwise and negatively impact your blood sugar
Often sourced from conventionally raised cows exposed to antibiotics and hormones
Potential contamination with heavy metals or artificial additives in lower-quality brands
Vegan Protein (Rice, Pea, and Hemp)
=> I’m not including soy here as I don’t recommend it at all (hard to digest, hormone disrupting, high in lectins, oxalates and often GMO or contaminated with pesticides)
Pros:
Hypoallergenic and dairy-free
Easier to digest for those with lactose intolerance
Pea protein is rich in branched-chain amino acids (BCAAs), essential for muscle maintenance
Hemp protein is high in fiber and omega-3s
Rice protein, when combined with pea protein, provides a full amino acid profile
Cons:
May contain lectins, phytic acid, or anti-nutrients that hinder digestion
Often lower in leucine compared to whey
Some plant-based proteins have higher levels of heavy metals like cadmium, lead and arsenic
Hemp only provides about 50g protein per 100g - compared to pea or rice, which have 80
They all taste horrible on their own
Hidden Toxins in Protein Powders: What to Watch Out For
Not all protein powders are created equal, and some come with hidden contaminants. It’s basically the same as the whole food protein you’ll eat: you need to be aware of contaminants, medication, and inflammatory fat these animals can contain.
A new study found toxic heavy metals like lead and cadmium in nearly half of protein powders tested. Unfortunately, the report did not include the brands or product names. Heavy metals damage your brain, heart, liver, kidneys, DNA and increase your risk of cancer. Source
Especially organic and plant-based powders were much more contaminated:
Plant-based protein powders had 3x more lead than whey.
Organic powders contained 3x more lead and 2x more cadmium than non-organic.
Chocolate flavors had 4x more lead than vanilla.
This is actually quite normal, because these crops take up the heavy metals from the soil and water. These heavy metals are naturally present in soils where these products grow, but also come from extra pollution. Crops like peas, rice, tobacco, coffee, tea and cocoa are particularly vulnerable. Go back to my previous article on heavy metals in foods here.
So when choosing a protein powder, be mindful of:
Heavy Metals (Cadmium, Arsenic, Lead, Mercury): Some plant-based proteins, especially rice protein, can absorb heavy metals from the soil.
Lectins & Phytic Acid: Found in certain plant proteins, these compounds can inhibit mineral absorption and cause digestive distress.
Artificial Sweeteners & Additives: Sucralose, aspartame, carrageenan and fillers can disrupt your gut health and metabolism.
Pesticide Residues: Protein powders may contain traces of glyphosate or other pesticides.
Always choose third-party-tested brands with transparent ingredient sourcing to minimize exposure to these toxins.
If you can tolerate whey, the data suggests that whey-based and natural or vanilla-flavored protein powders will have the least amount of toxins.
Here is a list of brands that are safe:
The Clean Label Project has also released a list of "the best" protein powders. It includes brands like PUORI , Wicked Protein, Ritual, and Needed, the full list can be found here.
Bodyme Naked Vegan Protein Powder (at the moment only available in the UK and on Amazon UK and US - great small business who were so kind to share with me their certificate
Pure Paleo, Sprout living (can be found on iherb), MT Capra (goat whey protein - can be found on iherb)
If you have a doubt about the powder you are using, ask the brand to share their 3rd party tested toxin certificates - all reputable brands will have these.
How to Use Protein Powders for Maximum Benefit (& Best Taste)
Smoothies: a smoothie is one of the easiest ways to add some easy digestible protein into your breakfast and also cover up the taste. Make sure to add in some veggies (no spinach) and to not use too much fruit
Baking: I’m adding protein powders to all my breads, cakes, pancakes, or homemade energy bars for extra protein.
Stir into Yogurt or Chia Pudding: An easy way to increase protein without a shake.
Post-Workout Recovery: Consume within 30 minutes after exercise for muscle repair and growth.
Looking for delicious, protein-packed recipes? Check out my cookbook and learn how to incorporate protein powders into your daily cooking!
Comments