![\"Estimated](\"https:\/\/www.bicycling.com\/_assets\/design-tokens\/fre\/static\/icons\/clock-regular.b2f2888.svg\")
7 min read<\/p>\n7 min read<\/p>\n
Scoop, blend, drink. Protein powder makes it easy to get the muscle-building macronutrient into our diets, which is important for not only helping us build and maintain muscle mass<\/a>, but also for keeping us full and boosting recovery<\/a> after workouts.<\/p>\n That convenience factor may be one reason why more than three-quarters of Americans consume dietary supplements<\/a>, with protein being the fourth most popular supplement, according to a 2019 consumer survey<\/a> by the Council for Responsible Nutrition. But do you know what\u2019s actually lurking in your protein supplement? <\/p>\n According to a 2010 study<\/a> conducted by the Clean Label Project, a nonprofit focused on transparency in food labeling, you may scoop up more than you realize, as researchers found heavy metals in up to 75 percent of the more than 130 protein powders tested.<\/p>\n In order to avoid the hidden contaminants, some people want to find the \u201ccleanest\u201d protein powder possible to meet their protein goals throughout training<\/a>. But what does \u201cclean\u201d really mean?<\/p>\n We dive into all things protein powder to help you answer these questions. Read on to learn what to look for on the labels and the best ways to get all the protein<\/a> you need to recover after a ride. <\/p>\n Related StoryWhat makes a protein powder \u201cclean?\u201d<\/p>\n It turns out \u201cclean\u201d is kind of a buzzword. According to Mary Ellen Kelly<\/a>, MS, RD, certified sports dietitian and owner of Fuel Forward<\/a>, calling a protein powder \u201cclean\u201d is not a term clinicians typically like to use. \u201cWe look for terms like \u2018third party-tested\u2019 to ensure purity and quality,\u201d she says. Kelly explains that a high-quality protein powder is free of any contaminants and banned substances.<\/p>\n The FDA defines a dietary supplement as a product containing \u201cdietary ingredients,\u201d like vitamins<\/a>, minerals, herbs<\/a>, and\/or amino acids, but can also contain \u201cother ingredients,\u201d such as fillers, preservatives, sweeteners<\/a>, and flavorings. Ideally, a clean protein powder contains more dietary ingredients than \u201cother ingredients,\u201d says Matt Kadey<\/a>, MS, RD, a registered dietitian and Canada-based nutrition journalist.<\/p>\n Kadey says to consider clean protein powder as protein in the purest form possible. \u201cIn essence, the cleanest protein powder you can find is a protein powder that has just one ingredient, and that would be the protein,\u201d he explains. In other words, you want to look for an ingredient list that\u2019s as short as possible.<\/p>\n Related Story<\/p>\n Choosing a pure, high-quality protein powder might be tricky, as many protein powders contain the aforementioned \u201cother ingredients,\u201d and sometimes contain contaminants. So while the term \u201cclean\u201d is subjective, we uncover what cyclists should pay attention to when preparing their protein-filled postride snack<\/a>.<\/p>\n What are the common contaminants in protein powders?<\/p>\n According to the Clean Label Project study<\/a> that found contaminants in protein powders, most of which were plant-based<\/a> products, some of the substances found include arsenic, cadmium, mercury, lead, and toxins like bisphenol A (BPA), commonly found in certain plastics. These substances (particularly the heavy metals), when consumed in high amounts that would lead to toxicity, may be linked to health concerns such as cancer, kidney dysfunction, and immune system dysfunction, according to a study<\/a> published by Frontiers in Pharmacology in 2021.<\/p>\n While that may sound scary, it\u2019s important to note that we don\u2019t know if the contamination levels from protein powders are high enough to actually affect human health, Kadey says. In fact, a study<\/a> published in a 2020 volume of Toxicology Reports found that despite the presence of heavy metals in protein powders, it is not likely that they will cause us to experience health problems if consumed in reasonable amounts, like a scoop of powder per day. (Children and pregnant women, however, should err on the side of caution, Kadey adds.)<\/p>\n In addition to heavy metals, a study<\/a> published in 2023 in All Life tested 23 food supplements and found that more than half of them contained undeclared anabolic steroids, despite the product package information claiming high efficacy and safety. <\/p>\n What should cyclists look for in a clean protein powder?<\/p>\n Most cyclists are very busy with family, work, and training, so protein powder is a convenient option to save time while increasing protein intake<\/a>, especially as the nutrient helps with the recovery process after a ride. According to Kelly, protein is extremely important for muscle protein synthesis, the key process in building and maintaining muscle<\/a>. So while it\u2019s certainly helpful to consume protein powder as a cyclist, it\u2019s important to know what you\u2019re getting in a product.<\/p>\n Related Story<\/p>\n While some people might want to avoid protein powders with added sugar, cyclists can get away with consuming more of the sweet ingredient, as athletes generally need a higher carbohydrate<\/a> intake to maintain glycogen levels<\/a> and have the energy to perform, according to the International Society of Sports Nutrition<\/a>. <\/p>\n However, it may be smart to avoid protein powders with artificial sweeteners. \u201cA lot of artificial sweeteners can often cause gastrointestinal distress for a lot of people,\u201d says Kelly. She explains that it\u2019s important for those who prefer artificial sweeteners to pay attention to how it reacts with their system.<\/p>\n In order to avoid possible steroid contamination in your protein powder, the U.S. Anti-Doping Agency has a guide<\/a> on the risks of certain supplements containing steroids, and how to look out for them. They suggest avoiding labels that make false health claims and extreme performance-enhancing claims, and shying away from protein supplements with uncommon ingredient names that might indicate a steroid is present.<\/p>\n Looking at a protein powder\u2019s ingredient list<\/a> and label information is the key to avoiding common contaminants. There are also certain certifications that can help you pick the most trustworthy postride protein powder.<\/p>\n What should you look for on the label of clean protein powders?<\/p>\n According to Kadey, label reading is the most important part of finding a quality protein powder to avoid extra \u201cfluff.\u201d<\/p>\n Some labels indicate that a supplement has been third-party tested, meaning an independent organization has reviewed it. \u201cIf a protein powder is not third-party tested, we can\u2019t always believe that what\u2019s on the label is what\u2019s actually in there,\u201d Kelly says. <\/p>\n So, which labels should you pay the most attention to when perusing the protein powder aisle? The gold standard label that dietitians typically look for in protein powders is the \u201cNSF Certified for Sport<\/a>\u201d label, according to Kelly, along with \u201cInformed Choice<\/a>.\u201d<\/p>\n Additionally, the Clean Label Project is a nonprofit that certifies and awards products, such as protein powders and supplements, for being safe, pure, and true to their label. Consumers can choose Purity Awarded<\/a> protein powders, for example, on their website<\/a>.<\/p>\n Unfortunately, labels like \u201cUSDA Organic\u201d and \u201cNon-GMO Certified\u201d aren\u2019t free passes to avoiding any possible heavy metal contamination. \u201cOrganic\u201d labels certify that the ingredient was produced without synthetic fertilizers or pesticides, and \u201cNon-GMO\u201d certifies that the ingredients were not genetically modified. Because heavy metals are present in our soil, the plants used to formulate many protein powders\u2014organic, non-GMO, or not\u2014will pick up those minerals, Kelly explains.<\/p>\n How do you find a clean protein powder?<\/p>\n At this point, if you\u2019re pondering what option is best, we talked to the experts to break down how to make the best protein powder choice for you.<\/p>\n 1. Find a third-party certification <\/p>\n Step one: Look for NSF Certified for Sport, Informed Choice, Clean Label Project verified, or another independent organization\u2019s stamp of approval.<\/p>\n 2. Pick your protein source<\/p>\n Choose from whey, pea, soy, brown rice, hemp, and more.<\/p>\n Be aware of the differences between plant-based versus animal-based<\/a>. \u201cWhey protein isolate has a branched-chain amino acid content that can support optimal muscle recovery,\u201d explains Kelly. <\/p>\n Plant-based options will often contain blends. \u201cPea and rice blends are typically the base of plant-based protein powders because the two proteins together make a more complete amino acid<\/a> profile,\u201d says Kelly.<\/p>\n 3. Test them out<\/p>\n Kadey recommends trial and error, and purchasing protein powders in smaller quantities first, if you can.<\/p>\n \u201cIf you\u2019re having two scoops then realizing it doesn\u2019t sit well in your stomach or you don\u2019t like the taste, then you\u2019re stuck with a $40 unwanted protein powder,\u201d says Kadey.<\/p>\n Can protein powder replace whole foods?<\/p>\n It\u2019s vital to understand that protein powder is a supplement, and it is not meant to be a replacement for meals<\/a>. \u201cMost people can meet their protein needs through food. Protein powders come into place as a matter of convenience,\u201d Kelly says.<\/p>\n Kadey agrees: \u201cProtein powder is helpful for getting protein, but it has to be a minor part of getting enough protein because it doesn\u2019t have the nutritional makeup of what regular whole food proteins have.\u201d<\/p>\n The USDA recommends high-protein whole foods<\/a>. Here are some examples:<\/p>\n 1 cup of ground beef<\/a> contains about 32 grams of protein.4 oz of chicken breast<\/a> contains 26 grams of protein.1 large egg<\/a> contains nearly 6 grams of protein.1 tablespoon of peanut butter<\/a> contains more than 3 grams of protein.1 cup of cooked black beans<\/a> contains about 15 grams of protein.23 almonds<\/a>, or about a handful, contains about 6 grams of protein.Member Exclusive: Check Out Our Top Cycling Stories Kristine Kearns, a writer and avid runner, joined Runner\u2019s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.<\/p>\n","protected":false},"excerpt":{"rendered":"7 min read Scoop, blend, drink. Protein powder makes it easy to get the muscle-building macronutrient into our…\n","protected":false},"author":2,"featured_media":113316,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[45636,73301,73304,589,163,85,46,543,73307,73302,73305,73306,73303],"class_list":{"0":"post-113315","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-best-protein-powder","9":"tag-clean-protein-powder","10":"tag-clean-supplements","11":"tag-fitness","12":"tag-health","13":"tag-il","14":"tag-israel","15":"tag-nutrition","16":"tag-protein-brands","17":"tag-protein-powder-guide","18":"tag-protein-powder-ingredients","19":"tag-safe-protein","20":"tag-supplement-safety"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/113315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=113315"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/113315\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/113316"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=113315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=113315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=113315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Chevron](\"https:\/\/www.bicycling.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-left-regular.dc4f48a.svg?primary=%2523D4D4D4\"){kind=icon}
![\"Chevron](\"https:\/\/www.bicycling.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-right-regular.e879c19.svg?primary=%2523fff\"){kind=icon}
![\"Lettermark\"](\"https:\/\/www.bicycling.com\/_assets\/design-tokens\/bicycling\/static\/images\/logos\/lettermark.9b40ef4.svg?primary=%2523000\")
<\/p>\n