Is protein powder good for you? Do you need protein powder in your diet? Your questions about the supplement answered.

Kaitlin Reilly
·Reporter
·7-min read
Protein powder can be added to smoothies, shakes and even baked goods. (Getty Creative)
Protein powder can be added to smoothies, shakes and even baked goods. (Getty Creative)

There’s proteinmaxxing. There's the carnivore board. There are meat influencers. Protein is the macronutrient du jour and protein powder, a supplement historically and stereotypically reserved for bodybuilders and young men looking to grow muscle, has gone mainstream. The market, according to Grand View Research, was valued at $5.8 billion in 2022, with a projected 8% growth through 2030.

Once considered dry and almost undrinkable, protein powder is available these days in a seemingly limitless array of options. Hershey’s has Reese’s Peanut Butter Cup-flavored powder. The brand Ghost makes peppermint hot cocoa loaded with protein. MyProtein even bucks the milky, chocolaty trend entirely with a clear powder that tastes like sour Mike & Ike’s.

Social media also contributes to the almost inescapable messaging around protein powder, with creators sharing their protein gains, goals and favorite brands. They’re even creating their own. Take Hannah Neeleman, a former dancer who posts about her life on the so-called Ballerina Farm. She launched — and then immediately sold out of — her original Farmer Protein Powder.

Protein powder is everywhere. But who actually needs or could benefit from protein powder? Here’s what to know.

It’s smart to keep track of how much protein we eat as it’s crucial for building muscle, repairing tissues and organs and carrying oxygen throughout our body. It’s also the most satiating of the macronutrients, which means that eating more protein — as opposed to fats and carbohydrates — helps keep us full, making us less likely to overeat or seek out less-nutritious foods.

Dietitian Holiday Durham tells Yahoo Life that adults should go for at least 0.36 grams of protein per pound of body weight. She notes that “athletes or people focused on muscle building might aim for a higher intake,” due to the increased amount of protein needed to repair muscle tissue. Speaking to a medical professional can help you assess your specific protein needs, which depends on your activity level, height, weight and other health factors.

While many foods, including vegetables, have at least a small amount of protein, strong sources of protein include:

  • Meats like chicken and beef

  • Fish and seafood

  • Eggs

  • Dairy products

  • Legumes

  • Nuts and seeds

  • Soy products like tofu, tempeh and edamame

While protein is important for everyone, it’s especially so for people who are trying to lose weight but maintain muscle mass, says Joel Totoro, a dietitian and director of sports science at wellness company Thorne. “Focusing on adequate protein and muscle-promoting exercise can support efforts to lose fat while preserving muscle,” he says.

Dietitian Amanda Holtzer, a partner of powdered peanut butter brand PB2, tells Yahoo Life that getting enough protein is also very important for those on weight loss drugs, such as GLP-1 medications — which may be one reason why protein powder is spiking in popularity at the moment, as use of GLP-1 medication is on the rise. “While on these medications, it is crucial to eat sufficient protein during the day to prevent catabolism, aka the breaking down of muscle tissue,” she says.

While there are plenty of whole food options if you’re looking to sneak in more of this macronutrient — think adding cottage cheese to avocado toast or throwing hemp seeds into a smoothie — protein powder is a convenient way to get a lot of protein all at once.

Just one scoop of protein powder may contain up to 40 grams of protein, depending on the brand. So, if you’re on the go and unsure if you can meet your protein requirements, a protein shake (or adding powder to something like yogurt) can help you reach your goals.

There are many different types of protein powder on the market, says Durham. The most popular are:

  • Plant-based protein: This protein is suitable for vegans, or those with allergies or intolerances to dairy or gluten. “Blends of pea, rice, and hemp provide a complete amino acid profile and often contain added fiber and nutrients,” says Durham. “Plant-based protein is easier to digest and great for gut health.”

  • Whey protein: This protein powder, derived from milk, is “best for muscle building and quick recovery due to its rapid absorption and complete amino acid profile,” says Durham. However, it’s not suitable for those who are vegan, allergic to dairy, or lactose intolerant as it is derived from dairy.

  • Casein protein: This milk-derived powder is “great for sustained protein release, making it ideal for overnight muscle repair,” Durham notes. Like whey, however, it’s not suitable for those with dairy allergies as it is made from skim milk.

Something to keep in mind with protein powder: not all of them contain “complete” protein. Incomplete proteins lack one or more essential amino acids that the body can't produce on its own. When a protein is incomplete, it may not fully support all the functions that protein is supposed to, unless it’s combined with other amino acids from different protein sources.

Our daily diets will typically contain all the necessary amino acids to complete these proteins, but if you’re concerned, you can choose a complete protein powder (think whey and soy) or combine incomplete sources (like powders that blend rice and pea proteins) to ensure a balanced intake of essential amino acids.

Protein powder can be a good supplement to help reach your protein goals — but the key word here is “supplement.” Most protein powders contain protein, calories and not much else, says Holtzer, whereas whole food sources of protein contain other essential nutrients. For example, she points out that beans and legumes contain fiber and folate, while chicken contains niacin and phosphorus. Salmon, meanwhile, contains important omega-3 fatty acids.

Protein powder also may be harsh on your stomach, as eating too much protein in one sitting can lead to gastrointestinal issues like bloating and gas. So, too, can artificial sweeteners, which many protein powders contain for sweetness and flavoring.

While protein powder is generally safe, Totoro tells Yahoo Life to search for a protein powder that has been third-party tested. NSF Certified for Sport, he says, tests products for ingredients banned for competition, heavy metals, and pesticides and ensures label accuracy.

Some people may also be concerned about eating too much protein. Since protein powder can make you feel full, you could theoretically eat too much protein and not enough other foods. Doing this over a long period of time could lead to what’s known as “protein poisoning,” which occurs when you do not eat enough fats or carbs to balance your diet. (It’s sometimes referred to as “rabbit starvation,” because people who only ate lean protein, like rabbit, developed this condition.) Even if you're getting enough calories from protein, your body can become malnourished due to a lack of other essential nutrients.

Though rare, eating too much protein “may strain the kidneys,” says Durham, which is especially true for individuals with preexisting kidney conditions. The answer to how much protein is too much, however, varies depending on factors like your body and lifestyle.

Instead of relying on protein powder mixed with water to meet your protein goals, you can incorporate protein powder into whole-food meals in order to ensure that you’re balancing out all your nutritional needs. For example, Holtzer recommends mixing a scoop of protein powder into oatmeal — a lower-protein meal option which is also rich in whole grains and fiber. You can also add protein powder to fruit and veggie smoothies, which can slow down digestion and provide longer-lasting energy.

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