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ConsumerLab.com Answers
Question: What's the best protein to keep and gain muscle when you're older?
Answer: As we age, we tend to lose muscle, but this can be reversed by a combination of resistance exercise and proper intake of protein — which is more than many older people consume. On their own, neither of these approaches will help — so don't just eat more protein, for example.
All meats provide complete protein, providing all the amino acids needed for making muscle and in good balance, although some, such as fish, are more healthful than others, such as red meat, due to the type of fat they contain. Plant-based foods can also provide protein and build muscle, although, individually, they may not provide the optimal ratio of amino acids.
Protein powders and protein drinks and shakes can also be good sources of protein. In general, whey protein is a great all-around protein for building and maintaining muscle and it contains all the essential amino acids. Be aware that it's made from milk, so it will naturally contain small amounts of fat, cholesterol and lactose. You can lower the amounts of these substances by choosing a whey isolate, which essentially isolates the whey protein from these other components. Whey and whey isolates taste somewhat like powdered milk. If you have trouble digesting protein or want to absorb it quicker, you can choose a whey hydrolysate in which the protein is, essentially, pre-digested, but be aware that hydrolysates can be somewhat bitter.
Be aware that 28% of the protein products that we tested at ConsumerLab in 2016 failed to pass our tests. Furthermore, among those that passed, the cost to obtain an equivalent amount of protein (20 grams) ranged from just 67 cents to over $5. Check out our Top Picks among the protein powders we tested and see how products compared on quality and cost.
Learn more about protein powders, shakes and drinks:
Please test protein powders sold by Dr. Joseph Mercola, by Kathy Smith and protein powders under a "Tera's Whey" brand and a brand called "Naked" whey. Thank you.
Thanks for all you do, ConsumerLab ! May i request you check out Whole Foods white-label (365 Everyday Value) "Whey Protein Powder" - i typically buy the Vanilla - it's inexpensive, has limited carbs, and contains very few ingredients overall.
I liked your last protein powder review. I would like to see more whey/casein blends included in your review. The blends keep me full for hours where as just whey alone only lasts an hour or so with me.If it is just a whey alone product I mix Casein whey product with it. I would like to see reviewed by you are BSN Syntha 6 and Six Star Whey Protein Triple Chocolate. Casein alone varieties are: Six Star Casein Protein and Precision Engineered 100% Micellar Casein. Thank you for all the great work you do.
HEMP PROTEIN POWDER BY NUTIVA IS MY CURIOSITY. I USE IT DAILY AND HOPE THAT IT CHECKS ALL BOXES ON SAFETY. I LOVE & TRUST NUTIVA FOR ALL OF MY SUPPLEMENT ITEMS (BAKING PRODUCTS, NUTS SEEDS ETC) AND HOPE THAT THEY ARE AS CLEAN FROM TOXINS AS THEY CLAIM TO BE.
Hello, when you test protein powders can you please test Now protein isolate unflavored and Pro Mix Isolate, as well as a variety of other unflavored isolates. Also, can you review if there is any benefit to grass-fed whey and compare grass fed isolate to concentrate to non-grass fed whey. Also, is there any efficacy to cold-processed isolate or concentrate over other types. Thanks.
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This CL Answer initially posted on 12/4/2018.
Last updated 1/2/2019.
ConsumerLab.com members may submit questions to CLAnswers@ConsumerLab.com. We read all questions and try to answer those of popular interest.
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