In This ArticleView AllIn This ArticleWhat Are Protein Powders?Pros and ConsWhat to Look ForHow to Use ItFAQs
In This ArticleView All
View All
In This Article
What Are Protein Powders?
Pros and Cons
What to Look For
How to Use It
FAQs
For people whowant a protein boostwithout having to go through the effort of cooking a steak or simmering a batch of lentils, protein powder can be a lifesaver. By simply adding a scoop ofprotein powderto smoothies, beverages or recipes, you can benefit from as much as 25 whopping grams of this vital macro in your diet in one fell swoop (or scoop).
If you regularly use protein powder, know you are not alone. With the protein supplement market consistently growing yearly (thinkprotein shakes and powders, along with bars), perStatista, it’s clear that it’s a trend that isn’t going away any time soon. If you are among the many people who include protein powder in their diet daily and wonder what effects this habit can have on your body, read on to learn more—plus what protein powder is made of, how to choose the best one for you and how to use it.
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Protein isone of the three macronutrientsyour body needs for proper functioning. You can get protein from various food sources, including milk, eggs, tofu and peas. Besides food sources, protein powders can also be a source of protein. As a concentrated form of protein processed and sold in powder form, protein powder is a source of protein that is easy to include in a slew of recipes.
Here’s a list of some of the more popular types of protein powders.
Whey Protein
Whey proteincomes from dairy milk and contains all the essential amino acids. It is typically digested quickly and can mix well with many liquids.
Casein Protein
Casein protein is another protein from dairy milk containing all essential amino acids. But, unlike whey protein, casein protein is absorbed at a slower rate. This feature can benefit those looking to feel satisfied for a long time after consuming protein powder. However, if you have an allergy to casein, be sure to avoid casein protein powder.
Pea Protein
Made from the yellow pea, pea protein is avegan-friendly protein powderthat contains all of the essential amino acids (although it is low in the amino acid methionine). This protein powder also contains fiber and various vitamins and minerals, including iron.
Hemp Protein
Hemp protein is made from the seeds of a plant of theCannabis sativaspecies, but it is free from THC—the chemical responsible for most of marijuana’s psychoactive effects. This protein powder contains fiber,omega-3 fatty acids, micronutrients and antioxidants. Hemp does contain all of the amino acids but research is mixed as to the quantity of each amino acid in hemp, per a 2022 study inPlants.
Egg Protein
Soy Protein
Soy protein powder is made from soybeans. This popular protein powder choice is versatile, vegan-friendly and is a complete protein.
What Happens When You Take Protein Powder Every Day?
Taking protein powder every day is a solution that many people lean on. From busy folks who make it a habit to enjoy a protein-packed smoothie to help meet their macro needs, to bodybuilders who need the extra boost protein powder provides, including this powder in a daily diet serves a wide variety of people.
If you are one of the many people who take protein powder daily, here are some things that may happen.
You May Have Healthy Blood Pressure
According to theCenters for Disease Control and Prevention, nearly half of American adults have high blood pressure, which puts them at an elevatedrisk of stroke and heart attack. Results of a 2023 literature review inNutrition, Metabolism, & Cardiovascular Diseasessuggests that regularly ingesting whey protein powder can significantly decrease systolic blood pressure.
You May Maintain a Healthy Weight
According to a 2022 review published inNutrition, Metabolism & Cardiovascular Diseases, some studies have demonstrated the positive effects of protein supplementation on improving satiety, which may support weight-loss goals. It is important to remember that weight loss can result from many factors, not just adding this supplement.
You May Gain More Muscle
Protein is needed for muscle development. And according to a 2022 meta-analysis published in theJournal of Cachexia, Sarcopenia and Muscle, increased protein intake has been linked to greater lean body mass accumulation. Addingprotein may help with muscle gainand protein powder is an easy way to increase protein intake, especially if you exercise regularly.
You May Be Exposed to Heavy Metals
Reports, such as one published in 2020 inToxicology Reports, suggest that heavy metals, including arsenic, cadmium, mercury and lead, may be present in certain protein powders. Chronic exposure to certain metals is linked to the development of renal disease, thyroid disruption, weakened bones and neurological dysfunction.
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What to Look for in a Protein Powder
Verifying that a supplement brand follows theFDA’s Good Manufacturing Practiceshelps ensure that the product’s identity, strength, quality and purity are accurate. Even though all manufacturers are supposed to follow GMP guidelines, being GMP-certified means that they actually have.
It’s also important to evaluate whether certain ingredients found in your protein powder are appropriate for your needs. Some powders can contain added sugars, fillers, allergens and herbal solutions that may not be advantageous for each individual—and may even be harmful.
Lastly, consider which type of protein powder is best for you. Those who follow a vegan lifestyle, for example, will want to choose a pea, hemp or other plant-based protein powder. If you don’t care if you use a plant-based or animal-based powder, your options are wider.
You can use protein powder in a variety of ways. Fromdelicious smoothiestoovernight oatsto your favorite baked goods recipes, the options are truly endless. Try adding some protein powder to your coffee to start your morning with a dose of protein, or add it to your creamy soup to make it more protein-rich.
The Bottom Line
Protein powder can be a positive addition to a balanced diet, especially for people who have difficulty consuming enough protein. As long as appropriate serving sizes are being observed, the right protein powder is chosen to meet your individual needs and the brand used is independently verified, adding a scoop to your morning smoothie, your breakfast pancakes or other recipes can give your diet the boost that it may need.
Frequently Asked Questions
There is no one “best” type of protein. Different protein powders meet different needs, so each individual should evaluate which type will help them reach their health goals. Of course, taste, texture and price should also be considered.
The amount ofprotein a person needsdepends on a few factors, including how much protein they consume from other sources, their activity level and their current weight. Many people add one to two scoops of protein powder to their diet every day. Working with a registered dietitian to determine how much protein powder you need can be helpful.
Protein powders can be a healthy part of a balanced diet. As long as you’re taking in an appropriate amount, you’re using the right protein powder for your own needs and you’re opting for a brand that is independently verified, it can certainly be a positive addition to a balanced diet.
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