Is Protein Powder Good for You?

Protein is an important macronutrient.  While it’s possible to meet your protein needs through diet alone, many people rely on protein powders — especially people who lead active lifestyles or follow plant-based diets.

What is protein powder?

Protein powder is a type of nutritional supplement that is typically made from plant-based foods, eggs, or milk. While it is often taken to promote muscle recovery after exercise, it can also give people who don’t get enough protein a way to meet daily needs. 

Typically, protein powders include added ingredients such as:

• Vitamins and minerals

• Sugar, natural or artificial sweeteners, or sugar alcohols

• Flavorings, like cacao, vanilla, or other natural ingredients

• Thickening agents, like guar gum or xanthan gum

• Healthy fats, like lecithin or sunflower oil

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What does protein powder do?

The thought behind taking protein powder after a workout is that it may reduce muscle damage. But it’s unclear whether protein supplementation has a significant impact on muscle repair. That said, studies have shown that protein powder may be good for increasing lean muscle mass and improving exercise performance. 

Taking protein powder is also a way to help you meet your daily needs of the macronutrient, which is essential for overall health. 

Should I take protein powder?

Simply put, it’s not necessary to take protein powder. You can get all the protein you need through whole foods and beverages alone. Although, there are some scenarios in which you might struggle to meet your daily needs without a supplement. 

For example, if you’re training for a race or another athletic event, it’s helpful to consume protein after you work out. Sometimes, drinking a shake or smoothie made with protein powder is the quickest and most convenient way to do this. 

And, if your goal is to gain muscle, you will need to up your overall protein intake — likely to between 1.2 g and 1.7 g per kilogram of body weight per day. A protein powder may help you attain that goal more efficiently. But keep in mind that this range is more applicable to athletes than the general population. The amount of protein most people need to build muscle is likely much lower and is highly variable. And too much protein comes with its share of health risks.

Before you make major changes to your diet, it’s always a good idea to speak with your healthcare provider or a registered dietitian. This is especially the case if you’re having trouble eating or are concerned about your protein intake. A health professional can help determine if supplements, including protein powders, are a good option for you.

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How much protein do I need?

As mentioned above, protein needs can vary greatly from one person to the next and depend on factors like:

• Age

• Sex

• Height

• Muscle mass

• Activity level

For the average healthy adult, the recommended daily dietary allowance for protein is 0.8 g per kg of body weight. This means that someone who weighs 150 pounds, for example, will need about 54 g of protein a day. 

Athletes, on the other hand, require much more protein. In fact, it’s recommended that athletes consume between 1.2 g and 2.0 g per kilogram of body weight a day to maintain muscle mass. This is why many athletes turn to protein powder and other supplements.

Tips for picking a protein powder

There are a few things you’ll want to take into consideration before choosing a protein powder. Here are a few simple tips to follow when deciding what protein powder is best for you:

• For plant-based eaters, products with pea protein and soy are great options.

• For people who have lactose intolerance, it may be a good idea to avoid whey-based protein powder, though there is minimal lactose in it.

• For people with diabetes or those watching their sugar intake, be sure to choose a protein powder that has little to no added sugars.

• For people with gastrointestinal issues, such as irritable bowel syndrome, choose powders that don’t contain artificial sweeteners, which can worsen symptoms.

It’s worth noting that, for gaining muscle, the International Society of Sports Nutrition found that whey protein has a slight edge over other types.

Grocery store shelves are often stocked with a variety of brands that claim their products are the best. But, at the end of the day, the nutritional benefits that each type of protein powder offers are quite similar. Consider sticking to products that are made by reputable brands, as well as ones that aren’t loaded with added sugars. 

How to use protein powder

Generally, it’s best to follow the directions on the container when taking protein powder. You can add protein powder to a variety of different foods and beverages, including:

• Cow’s milk

• Plant-based milk, like almond, hemp, or oat milk

• Water

• Coconut water

• Smoothies

• Pancake or waffle batter 

• Oatmeal

Just be sure not to ”dry scoop,” or take it without liquid. Inhaling the powder when it’s not diluted in a liquid can cause choking or aspiration. This can ultimately increase the risk of certain upper respiratory illnesses, such as pneumonia, and even cause damage to the lungs.

When to take protein powder

In general, taking protein powder once a day, or every few days, is plenty. But this will vary from person to person, which we discuss below.

When you do take protein powder, it’s probably best to do so within 2 hours of finishing a workout. Though, some research suggests that timing your protein powder intake to exercise may not matter at all. 

How much protein powder should I take?

As mentioned, your protein needs — and, in turn, how much protein powder you should take — depends on multiple factors, including your:

• Physical activity level 

• Health and if you have any medical conditions

• Sex 

It's generally believed that there is a limit to how much protein you should eat per meal. In fact, research has suggested that, in young adults, consuming between 20 g and 25 g of protein per meal is most beneficial for muscle protein synthesis. Consuming a greater amount of protein in one sitting could lead to kidney and gut problems, and any protein your body doesn’t need will be converted to and stored as fat.

For context, the amount of protein in each scoop of protein powder varies, but it’s anywhere from 10 g to 30 g.

Is protein powder bad for you?

In short, protein powder generally isn’t harmful to your health when taken in the recommended amounts. However, there are a few things to know before buying one.

There has been concern about the presence of heavy (and potentially toxic) metals in protein supplements. In 2018, the Clean Label Project released an independent study that found heavy metals and BPA, a chemical often found in plastic, in 53 different brands of protein powders. 

Still, research around this is mixed. For example, a 2020 study published in the journal Toxicology Reportsconcluded that heavy metal exposure from protein powders shouldn’t cause adverse health effects. Still, experts continue to warn that there’s no “safe” level of heavy metal exposure. 

A Certificate of Analysis (COA) is often a good measure for determining how safe a protein powder is, because it discloses how many heavy metals or traces of chemicals are present in the product. 

However, companies aren’t legally required to release COAs. And the FDA isn’t required to make sure protein powders, or any supplement, are safe and effective. It can be helpful to research if the product is NSF Certified for Sport or approved by Informed Choice.

Should you choose whole foods over protein powder?

Whole foods are almost always the best source of protein. That’s because, in addition to protein, you get a wealth of other nutrients from them. 

It’s also important to note that there are nine essential amino acids that must be consumed via protein-rich dietary sources. This is simply because the body can’t produce them on its own. 

Some examples of animal-based protein sources are:

• Beef: A 3-ounce  top steak contains 25 g protein.

• Fish: A 3-ounce filet of salmon contains 19 g of protein.

• Greek yogurt: A 6-ounce container of nonfat, plain yogurt has 17 g of protein.

• Cow’s milk: 1 cup of whole milk contains 8 g protein.

• Eggs: 1 large, hard-boiled egg contains 6 g of protein.

Some plant-based protein sources include:

• Lentils: 1 cup contains 18 g of protein.

• Kidney beans: 1 cup contains 16 g of protein.

• Oats: 1 cup contains 11 g of protein.

• Quinoa: 1 cup contains 8 g of protein. 

• Almonds: 1 ounce contains 6 g of protein.

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Written by:

Cheyenne Buckingham, BS

Cheyenne Buckingham is a journalist and editor who specializes in nutrition, women's health, fitness, food injustice, and the relationship between chronic disease and diet. She has 6 years of experience covering food, health, wellness, and fitness.

Edited by:

Kelsey Abkin

Kelsey Abkin has been working as a journalist since 2016. She has held many titles throughout her career, including editor, content strategist, digital strategist, and writer.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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