We’ve written before about the importance of maintaining a high-protein diet as you get older. Indeed, it’s recommended that people over 65 take in as much as 50-75 grams of protein every day. Thankfully, there’s an easy, effective way to give yourself a protein boost: a daily dose of protein powder.
Protein powder is easy to use at home in smoothies or to boost the protein content in foods such as pancakes, oatmeal and soup. (We suggest an unflavored version for savory dishes.) Whey protein is the most common protein powder available. It’s fast to digest and boasts a high level of bio-availability. In other words, it’s quickly absorbed by the body.
Protein powders can often be found in the natural food section of your local grocery store or at health food stores like Whole Foods. You can also watch for deals at Target, Costco and on Amazon.
3 Helpful Hints
1. Choose a product that’s low in sugar and free of artificial sweeteners.
You’ll often find added sugar in well-known brands. This is done to improve taste. Look for brands that contain less than five grams of sugar, and natural sweeteners like stevia.
2. Aim for at least 15 grams of protein per scoop/serving.
Protein powder should mainly consist of protein. If protein isn’t the main ingredient, you may be getting a lot of extra calories from carbs.
3. Check for allergens and medication interactions.
If you can’t do dairy, then whey and its cousin, casein protein, are out. Instead, try a plant-based protein powder, which contains soy and possibly hemp, pea, rice and quinoa. (Editor’s Note: Soy can interact with certain medications; consult with your doctor before adding any supplement to your diet.)
To start, use single-serving packages until you find a brand and flavor you like. That way, you can try a range of options before committing to a large container. Or, if you find a great smoothie at your local cafe, ask them what brand of protein powder they use — and get the recipe at the same time.
