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Protein powder: Nutritionists share 3 facts about popular dietary supplement

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Mixing one of the best protein powders with water may be part of your post-workout recovery ritual. Or perhaps you prefer blending it in your daily smoothie so the drink becomes less a snack and more a meal. But how much do you know about your preferred protein powder and what it is or isn’t doing for your health?

Every cell in your body contains protein, a macronutrient made up of chains of amino acids, the so-called building blocks of life. It helps keep your body running smoothly, from aiding in digestion and regulating hormones, to speeding up exercise recovery and supplying blood with oxygen.

Yet unlike fats and carbohydrates, the other two nutrients you need most, protein doesn’t get stored in your body, explains Simin Levinson, M.S., a registered dietitian nutritionist and clinical professor in the College of Health Solutions at Arizona State University.

“Humans typically are protein-sparing, meaning that although we can use protein for energy—we have the metabolic pathways to do so—it is preferable that carbohydrates and fats are the predominant sources of fuel,” Levinson tells Fortune. “That’s because protein plays such a critical, functional role…and if that protein isn’t provided, we start breaking down body tissues in order to produce those amino acids.”

Plenty of foods naturally contain protein, but demand for protein supplements continues to surge. The global protein supplement market was valued at $5.8 billion in 2022, with a projected 8% compound annual growth rate through 2030, according to Grand View Research. Below, Levinson and other nutrition experts share three things to consider before buying your next tub of protein powder.

Choose whole foods over protein powder when possible

There’s no denying the convenience of protein powder; you can prepare it in seconds, with no refrigeration or cooking involved. However, the supplement may not fuel your body with the variety of proteins that come from a balanced diet of whole foods, Levinson says: “We have many great sources of protein available in the Western diet.”

Nine of the 20 different amino acids are considered essential, meaning your body can’t make them on its own and they must be obtained through food. Foods that contain all essential amino acids are called complete proteins and tend to be animal-based. Soy, quinoa, and hemp seeds are among the few plant-based complete proteins, which can help vegans and vegetarians round out their protein intake.  

The 2020–2025 Dietary Guidelines for Americans include these protein sources:

  • Meats, poultry, and eggs
    • Beef, game meat, goat, lamb, and pork
    • Chicken, Cornish hens, duck, game birds, goose, and turkey
    • Chitterlings, giblets, gizzard, liver, sweetbreads, tongue, and tripe
    • Chicken eggs and other birds’ eggs
  • Seafood
    • Anchovy, black sea bass, catfish, clams, cod, crab, crawfish, flounder, haddock, hake, herring, lobster, mullet, oyster, perch, pollock, salmon, sardine, scallop, shrimp, sole, squid, tilapia, freshwater trout, light tuna, and whiting
  • Nuts, seeds, and soy products
    • Peanuts and tree nuts
    • Nut butters
    • Chia, flax, pumpkin, sesame, and sunflower seeds
    • Seed butters
    • Tempeh and tofu

Most protein powders on the market contain high-quality proteins, says Roger Fielding, Ph.D., a professor at the Tufts University Friedman School of Nutrition Science and Policy. However, they can also leave key nutrients out.

Whey, for example, is a byproduct of manufacturing cheese. Consuming a whey protein supplement in isolation may fuel you with milk protein, but drinking a glass of milk instead will also provide calcium and vitamin D, Fielding explains.

“We always want to encourage people to get their nutritional requirements from food sources,” Fielding tells Fortune, “largely because there’s probably other components in those foods that are healthy, that also may be important for us to consume.”

Protein powder may not fuel your body with the variety of proteins that come from a balanced diet of whole foods, says Simin Levinson, M.S., a registered dietitian nutritionist and clinical professor in the College of Health Solutions at Arizona State University.

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FDA doesn’t approve premarket protein powder

Keep in mind protein powder is a dietary supplement, not a substitute, stresses Tyler Becker, Ph.D., an assistant professor in the Department of Food Science and Human Nutrition at Michigan State University. And because it’s a supplement, the Food and Drug Administration (FDA) isn’t authorized to approve it for safety and effectiveness before it hits your pantry.

“You don’t really need protein powder; the average person does not,” Becker tells Fortune. “A lot of athletes do not as well, except under certain situations, and the reason [why] is related to the regulation of it.”

The FDA does regulate such supplements, but usually after they’re on the market, leaving the onus of accurate labeling on manufacturers. Class-action lawsuits have accused some companies of “protein spiking,” using cheaper, free-form amino acids rather than the proteins advertised. The FDA has also sent several companies warning letters, deeming their protein products “adulterated dietary supplements.” 

Some types of protein powders may contain toxins. The nonprofit Clean Label Project in 2018 tested more than 130 top-selling powders for heavy metals and other contaminants. More than half contained bisphenol A (BPA), an industrial chemical that may cause cancer or other health problems. One powder had 25 times the allowed limit of BPA in a single serving.

On the whole, though, protein supplements are safe, says Fielding, who sometimes consumes whey powder himself. Becker recommends consulting a registered dietitian if you plan to incorporate protein powder into your diet—particularly if you’re vegan or vegetarian and don’t want to miss out on necessary nutrients. Because dietary supplements may interact with some medications, the FDA also advises asking your doctor if they’re appropriate.

Healthiest protein powder is unique to you

Protein powders are a dime a dozen, sold in countless flavors, sizes, and protein sources at drugstores, grocery stores, wholesale retailers, and online marketplaces. But buyer beware: The more exotic the flavor, the more likely the powder may contain added sugars or artificial sweeteners.

Powdered supplements are often derived from these proteins:

  • Casein and whey, from cow’s milk
  • Hemp, from hemp seeds
  • Pea, from yellow split peas
  • Soy, from soybeans

The options may feel overwhelming, but the best protein powder is the one that complements your taste, diet, lifestyle, and overall health, according to Levinson. Whey protein has long been the gold standard among athletes because of its rapid digestion and assimilation, says Levinson, the consulting sports dietician for the WNBA’s Phoenix Mercury and formerly for the NBA’s Phoenix Suns.

“But nowadays, there are some plant-based protein powders that are formulated so well that they provide a great source and the same amount of protein,” she tells Fortune. “Within the WNBA and within the NBA, there is a trend of athletes choosing more plant-based options for their food and for their supplements.”

The FDA generally recommends consuming 50 grams of protein daily, but you may need more depending on your age, weight, and level of physical activity.

“If you’re physically active, whether you’re doing endurance exercise or weight lifting, you want to think about upping that to maybe 75 to 100-plus grams per day,” Fielding tells Fortune. “Start thinking about where the sources of protein can come from in your diet.

“If you’re trying to get up to that 100-plus grams per day, taking a whey protein supplement where you can get 20 to 25 grams in a scoop…that’s probably not a bad idea.”

For more on incorporating protein into your diet:

Subscribe to Well Adjusted, our newsletter full of simple strategies to work smarter and live better, from the Fortune Well team. Sign up for free today.



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Binance has been proudly nomadic for years. A new announcement suggests it’s chosen an HQ

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For years, Binance has dodged questions about where it plans to establish a corporate headquarters. On Monday, the world’s largest crypto exchange made an announcement that indicates it has chosen a location: Abu Dhabi, the capital of the United Arab Emirates.

In its announcement, Binance reported that it has secured three global financial licenses within Abu Dhabi Global Market, a special economic zone inside the Emirati city. The licenses regulate three different prongs of the exchange’s business: its exchange, clearinghouse, and broker dealer services. The three regulated entities are named Nest Exchange Limited, Nest Clearing and Custody Limited, and Nest Trading Limited, respectively.

Richard Teng, the co-CEO of Binance, declined to say whether Abu Dhabi is now Binance’s global headquarters. “But for all intents and purposes, if you look at the regulatory sphere, I think the global regulators are more concerned of where we are regulated on a global basis,” he said, adding that Abu Dhabi Global Market is where his crypto exchange’s “global platform” will be governed.

A company spokesperson declined to add more to Teng’s comments, but did not deny Fortune’s assertion that Binance appears to have chosen Abu Dhabai as its headquarters.

Corporate governance

The Abu Dhabi announcement suggests that Binance, which has for years taken pride in branding itself as a company with no fixed location, is bowing to the practical considerations that go with being a major financial firm—and the corporate governance obligations that entails.

When Changpeng Zhao, the cofounder and former CEO of Binance, launched the company in 2017, he initially established the exchange in Hong Kong. But, weeks after he registered Binance in the city, China banned cryptocurrency trading, and Zhao moved his nascent trading platform. Binance has since been itinerant. “Wherever I sit is going to be the Binance office,” Zhao said in 2020.

The location of a company’s headquarters impacts its tax obligations and what regulations it needs to follow. In 2023, after Binance reached a landmark $4.3 billion settlement with the U.S. Department of Justice, Zhao stepped down as CEO and pleaded guilty to failing to implement an effective anti-money laundering program.

Teng took over and promised to implement the corporate structures—like a board of directors—that are the norm for companies of Binance’s size. Teng, who now shares the CEO role with the newly appointed Yi He, oversaw the appointment of Binance’s first board in April 2024. And he’s repeatedly telegraphed that his crypto exchange is focused on regulatory compliance.

Binance already has a strong footprint in the Emirates. It has a crypto license in Dubai, received a $2 billion investment from an Emirati venture fund in March, and, that same month, said it employed 1,000 employees in the country. 



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Leaders in Congress outperform rank-and-file lawmakers on stock trades by up to 47% a year

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Stocks held by members of Congress have been beating the S&P 500 lately, but there’s a subset of lawmakers who crush their peers: leadership.

According to a recent working paper for the National Bureau of Economic Research, congressional leaders outperform back benchers by up to 47% a year.

Shang-Jin Wei from Columbia University and Columbia Business School along with Yifan Zhou from Xi’an Jiaotong-Liverpool University looked at lawmakers who ascended to leadership posts, such as Speaker of the House as well as House and Senate floor leaders, whips, and conference/caucus chairs.

Between 1995 and 2021, there were 20 such leaders who made stock trades before and after rising to their posts. Wei and Zhou observed that lawmakers underperformed benchmarks before becoming leaders, then everything suddenly changed.

“Importantly, whilst we observe a huge improvement in leaders’ trading performance as they ascend to leadership roles, the matched ‘regular’ members’ stock trading performance does not improve much,” they wrote.

Leadership’s stock market edge stems in part from their ability to set the regulatory or legislation agenda, such as deciding if and when a particular bill will be put to a vote. Setting the agenda also gives leaders advanced knowledge of when certain actions will take place.

In fact, Wei and Zhou found that leaders demonstrate much better returns on stock trades that are made when their party controls their chamber.

In addition, being a leader also increases access to non-public information. The researchers said that while companies are reluctant to share such insider knowledge, they may prioritize revealing it to leaders over rank-and-file lawmakers.

Leaders earn higher returns on companies that contribute to their campaigns or are headquartered in their states, which Wei and Zhou said could be attributable to “privileged access to firm-specific information.”

The upper echelon also influences how other members of Congress vote, and the paper found that a leader’s party is much more likely to vote for bills that help firms whose stocks the leader held, or vote against bills that harmed them. And stocks owned by leadership tend to see increases in federal contract awards, especially sole-source contracts, over the following one to two years.

“These results suggest that congressional leaders may not only trade on privileged knowledge, but also shape policy outcomes to enrich themselves,” Wei and Zhou wrote.

Stock trades by congressional leaders are even predictive, forecasting higher occurrences of positive or negative corporate news over the following year, they added. In particular, stock sales predict the number of hearings and regulatory actions over the coming year, though purchases don’t.

Investors have long suspected that Washington has a special advantage on Wall Street. That’s given rise to more ETFs with political themes, including funds that track portfolios belonging to Democrats and Republicans in Congress.

And Paul Pelosi, former House Speaker Nancy Pelosi’s husband, even has a cult following among some investors who mimic his stock moves.

Congress has tried to crack down on members’ stock holdings. The STOCK Act of 2012 requires more timely disclosures, but some lawmakers want to ban trading completely.

A bipartisan group of House members is pushing legislation that would prohibit members of Congress, their spouses, dependent children, and trustees from trading individual stocks, commodities, or futures.

And this past week, a discharge petition was put forth that would force a vote in the House if it gets enough signatures.

“If leadership wants to put forward a bill that would actually do that and end the corruption, we’re all for it,” said Rep. Anna Paulina Luna, R-Fla., on social media on Tuesday. “But we’re tired of the partisan games. This is the most bipartisan bipartisan thing in U.S. history, and it’s time that the House of Representatives listens to the American people.”



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Macron warns EU may hit China with tariffs over trade surplus

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French President Emmanuel Macron warned that the European Union may be forced to take “strong measures” against China, including potential tariffs, if Beijing fails to address its widening trade imbalance with the bloc.

“I’m trying to explain to the Chinese that their trade surplus isn’t sustainable because they’re killing their own clients, notably by importing hardly anything from us any more,” Macron told Les Echos newspaper in an interview published on Sunday.

“If they don’t react, in the coming months we Europeans will be obliged to take strong measures and decouple, like the US, like for example tariffs on Chinese products,” he said, adding that he had discussed the matter with European Commission President Ursula von der Leyen.

Macron has just returned from a three-day state visit in China, where he pressed for more investment as Paris seeks to recalibrate its relationship with the world’s second-largest economy. France’s goods trade deficit with China reached around €47 billion ($54.7 billion) last year, according to the French Treasury. Meanwhile, China’s goods trade surplus with the EU swelled to almost $143 billion in the first half of 2025, a record for any six-month period, according to data released by China earlier this year.

Tensions between France and China escalated last year after Paris backed the EU’s decision to impose tariffs on Chinese electric vehicles. Beijing retaliated by imposing minimum price requirements on French cognac, sparking fears among pork and dairy producers that they could be targeted next.

‘Life or Death’

Macron said the US approach to China was “inappropriate” and had worsened Europe’s position by diverting Chinese goods toward the EU market.

“Today, we’re stuck between the two, and it’s a question of life or death for European industry,” Macron said, while noting that Germany — Europe’s biggest economy — doesn’t entirely share France’s stance.

In addition to Europe needing to become more competitive, the European Central Bank too has a role to play in strengthening the EU’s single market, Macron said, arguing that monetary policy should take growth and jobs into account, not just inflation, he said.

He also said the ECB’s decision to continue selling the government bonds it holds risks pushing up long-term interest rates and weighing on economic activity.

“Europe must — and wants to — remain a zone of monetary stability and credible investment,” Macron said.



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