Is protein powder good for you?

Protein powder is designed to be a convenient and tasty way to get the protein you need on the go – simply mix the powder with water, milk or in a smoothie, and drink. But is protein powder good for you?

And is it as good – or better – than protein from food?

Here are some things to consider before investing in a protein powder supplement.

What is Protein Powder?

Protein powder is a concentrated form of protein resulting from processing milk or certain plant foods.

If you’re looking to build muscle or lose weight, protein powders may make it easier for you to reach your daily protein intake goals (more on the importance of this later).

While there are many types of protein powder, the majority of protein you’ll find on supplement store shelves fall into three categories:

1. Whey Protein Powder

whey protein is a fast-digesting protein made from milk – more specifically, the liquid that remains when the solids are removed, which is then turned into a powder.

There are three varieties of whey protein powder:

“One of the benefits of whey protein is that it is a good source of branched chain amino acids (BCAA), which can play a role to aid in muscle growth and recovery,” says Bansari Acharya, RDN, registered dietitian nutritionist and contributor to FoodLove.

2. Casein Protein Powder

casein protein also found in milk, but unlike whey, it doesn’t dissolve as quickly in your stomach acid, so it’s “digested and absorbed at a slower rate,” says Acharya. “The result is a more gradual entry into your muscles, which can lead to muscle mass growth.”

Because it is a slow-digesting protein, casein is especially useful when consumed before bedtime.

3. Plant Protein Powder

Plant-based protein powders are made from plant-based sources like beans, legumes, seeds, and/or grains.

pea protein, from the yellow split pea, is one of the most common vegetable powders. “It contains everything amino acidswhich includes BCAAs,” says Acharya.

If you don’t like the taste of pea protein, your next best bet is soy protein powder.

Soy protein powder is also plant-based, but like whey and casein, it contains enough of all the essential amino acids our bodies need to be considered “complete.”

While soy is naturally high in health-promoting nutrients like isoflavones, research shows these benefits are more likely to come from minimally processed whole food sources. It still leaves the jury out on whether these same benefits can be seen from soy protein powder.

Hemp and rice protein powder is also quite common, but may not be as effective as pea or soy. Hemp protein contains omega-3 fatty acids, but it’s low in leucine (the amino primarily responsible for muscle growth), and rice protein does not have a complete amino acid profile.

Protein powders can also be fortified with fiber, antioxidants, and vitamins and minerals, but these additional benefits vary between manufacturers, brands, and their specific formulations. This is why you should always check the labels on any supplement you buy.

Is protein powder good for you?

Protein powder is a solid option if you want to increase the amount of protein you eat each day to help you reach your health goals, like build more muscle Or lose a few pounds.

While drinking a protein shake before or after a workout doesn’t automatically equate to a lower number on the scale, it does add to the amount of protein in your diet.

We must consume, at a minimum, 0.8 grams of protein per kilogram of body weight per day, or 54 grams for a person weighing 150 pounds. For those looking to build muscle or lose weight, that number jumps to around 2.2 grams per kilogram of body weight.

Increasing this amount may help your body burn more calories per daywhich can lead to weight loss.

Additionally, protein powder “may decrease your appetite and help you feel full longer, which may help you lose weight,” she adds.

It has been shown that proteins promote satiety to keep you feeling full longer and decrease ghrelinthe hunger hormone.

That said, getting your protein via a powder may not be a good choice if you’re sensitive or allergic to dairy or soy, or if you have certain medical conditions that affect your body’s ability to digest extra protein.

And because protein powder doesn’t always taste good on its own, many companies add artificial sweeteners to make it taste better, so always check ingredient labels.

How to incorporate protein powder into your diet

Protein powder supplements should be just that – an addition to a healthy diet, not a substitute for nutrient-dense whole foods.

Getting protein from whole food sources is important for getting all the nutrients the body needs, such as vitamins, minerals, healthy fats, and fiber, says Kimszal. “Relying solely on protein powder may limit the number of fresh vegetables in the diet, which reduces fiber intake,”

So when to use protein powder? When you need a convenient way to lower your recommended daily protein intake.

“Protein powder can be helpful if you’re trying to build muscle” or if you regularly do high-intensity or endurance-based workouts, says Acharya.

While any source of protein can aid in post-workout muscle repair and recovery, it’s not always easy to sit down for a full meal.

But mixing a scoop of protein with water — or indulging in a smoothie — after wiping down can easily jump-start the process as you go about your day.