As a dietitian, I get asked many nutrition questions, and right up there, at the top, are questions about protein powder. These days, everyone and their neighbor seem to be using protein powder in some form, so it is only natural for you to wonder if a protein powder is appropriate for you. As protein powders increase in popularity (BTW, it’s a $100 billion industry!), it’s essential to arm yourself with evidence-based information so that you can decide whether a powder is right for your needs and your budget. Let’s get ALL of your questions answered, so you go from confused to confident!

What is protein powder?

Protein powders are concentrated and powdered forms of protein that come from plants or animals. The most common protein powders are made from eggs, milk (whey and casein), peas, rice, soy, and hemp. Of course, many of them also have added sugars, flavors, gums, and colors to improve their taste, appearance, and texture.

Why do people use a protein powder?

People turn to protein powders when they want to lose weight, gain weight, increase protein intake, or most commonly, increase muscle in the body. Many people use protein powders as a meal replacement due to their convenience and ease.

Does the dietitian recommend a protein powder?

Yes and no. Protein powders are great for people who don’t enjoy many traditional protein foods. Many vegans enjoy using protein powder in addition to other plant-based proteins to increase variety. Protein powders are also great for people undergoing cancer treatment, those with mouth issues as powders don’t require chewing, or those with increased protein needs. But, what about the average person like you and me? I like to use protein powder for ease and convenience, but I do not rely on it daily. I recommend using protein powders in meals that usually don’t have a lot of protein in them, like pancakes, waffles, and oatmeal. Adding protein to these carbohydrate-rich foods can help manage hunger levels, stabilize blood sugar, and keep you satisfied longer. Protein powders also make a great addition to smoothies when you don’t have another protein source to add to them. If you are tight on money, you don’t need to invest in protein powder. You can – just as easily – add eggs, cottage cheese, or Greek yogurt to waffles, pancakes, smoothies, or oatmeal to increase the protein content without shelling out money on a powder. Bottom line? I recommend them to people who want to try them and can afford them. But it’s certainly not a requirement – even if you work out. Even if you want to build muscle.

…so, what is a dietitian’s top choice for protein?

Real food! Natural food sources of protein (and branched-chain amino acids) like eggs, poultry, fish, beans, yogurt, lentils, or quinoa provide high-quality protein that’s cheaper, less processed, and packed with additional nutrients. Most people eat plenty of protein every day, and there is no particular need for a protein powder.

How much protein do I need each day?

For the average person, I recommend about 1 gram per kilogram of body weight. Not familiar with kilograms? Take your weight in pounds and divide it by 2.2. That will give you how many kilograms you weigh. For instance, a woman that weighs 150 pounds (150 pounds divided by 2.2 = 68.18) weighs 68 kilograms. That means, that woman requires about 68 – 70 grams of protein (I usually round up). If you are older than 65, I recommend 1.2 grams per kilogram of body weight. 70 grams of protein each day is super easy to get from food alone. On average, most people eat about 100 grams of protein each day, which is far more than what is required. Our culture is protein-obsessed, and many people turn to protein powders to make sure they are getting enough. You are probably getting way more than enough.

Do I need to use a protein powder to build muscle?

No! I’ve noticed that many people believe that protein powder is somehow a particular type of protein, specifically formulated for workouts or muscle building. The truth is protein powder is the same type of protein as any other protein food. It’s just protein in isolated and powder form. You get the exact same thing (plus other nutrients) from a piece of chicken or a couple of eggs. When people ask me about using protein powder for muscle building or recovery, it’s the same as asking me how to use chicken or eggs. There’s nothing inherently miraculous about protein powders and being fit. You can build all the muscle you want and reach your goals without ever touching a protein powder.

Can a protein powder help me lose weight?

Sure. If you trade your McDonalds quarter pounder with fries and a coke for a shake made with protein powder and water, you will probably lose weight. Not because of some unicorn magic in the protein powder, but because you are eating fewer calories. Fewer calories create a calorie deficit. Calorie deficit = weight loss.

Okay, so I want to use a protein powder. Which one is better? Plant protein or whey protein?

We used to think that whey protein was the gold standard because it comes from milk. Animal proteins (like milk) have all the components needed to make a complete protein. They are also highly bioavailable to our bodies. But, as researchers have studied plant proteins more extensively, we now understand that plants can be as effective in providing complete proteins as animals. They are both fine, so it really comes down to your personal preferences. If you have a milk allergy or lactose intolerance, choose a plant protein powder. If you hate dairy or avoid animal products for personal, ethical, or environmental reasons, choose a plant-protein powder. If you like dairy and have no problems with it, pick whey – it’s often cheaper!

How do I choose a good kind of whey protein powder?

Take a peek at the ingredient list. You want the ingredient list to say, “whey protein isolate.” You will often find protein powders with “whey protein concentrate” or a mixture of both. Isolate means that they have isolated the protein from the source. With this, you get at least 90% protein in your protein powder, which is excellent. If you choose a concentrate, the protein powder is a concentrate of proteins, lactose, and milk fats, which means that you can get 30% – 89% protein. If you take a protein powder, you want it to be mostly protein, so an isolate is the best choice. Also, the isolate tends to have less lactose, so many people tolerate it a little bit better than a concentrate. Some protein powders combine isolate and concentrates. Those are alright, too – they make the product a little cheaper, and you still get decent quality.

How do I choose a good kind of plant-protein powder?

Look for one that has a blend of different plant proteins. Plant-based protein powders are often looked down upon because of their lower content of an amino acid named leucine. A combination of plant proteins can make plant-protein powders comparable to the quality of animal protein powders. That being said, a protein powder with just one type of plant is cool too. It may not have as much amino acid variety as others, but it can be an acceptable option as well. Especially if you consume other protein-rich foods throughout your day.

Is collagen the same as a protein powder?

Even though collagen is technically a protein, it is an incomplete protein (meaning it doesn’t have all the amino acids that a piece of chicken would). I recommend using collagen IN ADDITION to another source of protein. I love to think of collagen as a “booster” in my smoothies or to add a bit of creaminess to my coffee, but I never use it in place of eggs or a protein powder.

Are protein powders safe or created equally?

Nope. Heavy metal contamination is a genuine concern with protein powders. Also, many protein powders have a tremendous amount of sugar, making them comparable to soda in sugar content. Many of the powders have artificial sweeteners, which can cause digestive distress. And, some have quite an extensive list of ingredients, many of which are banned in the sports world. The supplement industry is not regulated (protein powders fall in the supplement category), so no one is ensuring the quality of your product. Here’s a shocking example of lack of regulation. A protein powder company came under fire after evaluating the product they were selling. Why? Their protein powder only contained 21% of the protein promised, and 1814% more sugar than the label showed – oof.

…so, anything I can do to get a good quality protein powder?

Yes! Phew. Choose a product with third-party certification, such as NSF certified for Sport or Informed Sport. This guarantees athletes that their product is safe and that there aren’t any banned substances in there. But, even if you are not an olympian, I still recommend seeking out these certifications because they are the most rigorous out there. Products with these seals have been checked for heavy metal contamination. And, they guarantee that whatever the product says is in there is actually in there.

Are protein powders safe for pregnant women?

While the answer is probably yes (if you choose a third-party tested one with the certifications I mentioned above), it’s best to check with your doctor on this one. Many protein powders have added vitamins and minerals. While toxicities are rare, you want to avoid getting too much of certain nutrients, especially if you are taking a prenatal multivitamin.

Are protein powders safe for my kids?

It depends. Excessive protein in children may cause kidney stones. Since protein powders are not regulated, heavy metal contamination is especially scary for little ones. Consult with your pediatrician or registered pediatric dietitian if you are thinking about a protein powder for your child/children. In most cases (even if you have the pickiest child), protein powders are unnecessary for children.

Do I need a protein powder because I work out?

I don’t doubt that your workout sessions are tough and sweaty. However, even still, a protein shake for post-recovery in addition to all your meals and snacks is not typically necessary. If we were professional athletes, this would be a different story, but for most of us that engage in 30-45 minute workouts, no. I recommend timing your meals OR snacks around your workout instead of thinking about an additional recovery shake simply because you worked out. If you typically eat 3 meals and 2 snacks, focus on having your first or second snack within 30 minutes of finishing your workout. If you want to drink a protein shake, make one that is under 250 calories and choose that as one of your snacks for the day. Too many times, clients eat 3 meals and 2 snacks but also add in a protein shake when they begin working out. This leads to a calorie surplus and often weight gain, which is not a goal for many people.

Does the timing matter? Should I drink a protein shake before or after a workout?

Having protein after you work out is a good idea. Drink your protein shake within 30 minutes of ending your workout to maximize muscle protein synthesis. But, any protein-rich snack will do and it doesn’t have to be a protein shake. You can have greek yogurt with berries or 2 hard-boiled eggs and cherry tomatoes as your post-workout recovery (and snack) for the day within 30 minutes of your workout ending.

What is the best way to use a protein powder as a meal replacement?

Many people take a scoop or two of protein powder, mix it with water or milk, and call it a meal. Would you ever eat just chicken as a meal? Using a protein powder can help give you the protein you need for a meal. Still, I recommend mixing that powder in a smoothie or shake that contains veggies, fiber-rich carbs like fruit, and healthy fats to make it a well-rounded and nutrition-packed “meal.” If convenience and time are the main reasons you choose a protein powder, consider prepping your smoothies ahead of time so that they are ready to blend when it’s time to go. If you have these at work, I highly encourage getting a portable blender to make this a possibility.

Can I get a checklist of how to pick a GOOD protein powder?

1. If choosing plant protein – choose a blend of different plants.
2. If choosing whey protein – choose a whey protein isolate. 
3. Is the product third-party tested? NSF Certified for Sport or Informed Choice Sport are very rigorous and considered the gold standard, so look for these seals.
4. Does it have added sugar? If it does, skip it. Remember, sugar has many names like high fructose corn syrup, cane sugar, agave, brown sugar, rice syrup, coconut sugar, etc. 
5. Does it have artificial sweeteners? Skip it if you see these on the ingredient list: saccharin, aspartame, acesulfame potassium, sucralose, and neotame. 
6. Does it have Mono and diglycerides? Skip – these contain trans fats!

What are BodyFit’s dietitian TOP protein powder picks?

Plant-based

• Garden of Life SPORT Organic Plant-Based Protein
• Vega Sport® Premium – Plant-Based Protein Powder

Whey-based

• Klean Athlete Isolate
• NOW Sports Whey Protein Isolate

What did I miss?

I tried to cover every question I’ve ever been asked about protein powder, but let me know in the comments below if I missed any. Would love to answer any lingering questions you may have! Otherwise, let me know if you liked this post and if you found it informative and helpful.