Protein powders are a popular supplement among gym-goers, athletes, and older adults aiming to maintain muscle mass or meet dietary needs. But are they as beneficial as advertised, or do they come with hidden risks?
A Fitness Staple
Protein powders, typically made from animal sources like whey or plant-based ingredients such as peas or soybeans, are used to supplement diets. Whether added to smoothies, milk, or other meals, these powders are marketed as quick and effective ways to boost protein intake. They’ve gained traction among not only bodybuilders but also individuals on vegan diets or those with busy lifestyles.
Supermarkets and health stores are now filled with protein-packed products ranging from cereal bars to ice creams. But with protein already abundant in foods like eggs, milk, fish, lentils, and nuts, how much more do we really need?
Why We Need Protein
Protein is essential for muscle repair, immune function, and maintaining strong bones. However, most adults in high-income countries consume more protein than recommended. While some experts believe that older adults or athletes might benefit from slightly higher intake levels, it’s unclear how much is necessary for everyone.
Factors such as age, health, and activity level play a role. Older individuals, for instance, might struggle to meet their protein needs due to reduced appetite, while athletes typically require more protein to support their training.
Does Protein Powder Build Muscle?
Studies suggest protein powders can help build muscle—but only when paired with resistance exercise, such as weightlifting. A 2014 meta-analysis found that individuals who combined protein powder with exercise experienced increases in lean body mass. Those who skipped the workouts saw no significant benefits.
A 2022 study supported these findings, revealing gains in lower body strength and muscle mass among healthy adults who used protein supplements alongside exercise. However, the benefits were modest, particularly for those exercising fewer than four times a week.
Timing and Types of Protein
Debate exists over the best time to consume protein powder—pre- or post-workout—and whether plant-based or animal-derived powders are superior. Research indicates that timing and type matter less than the consistent combination of protein intake and exercise.
Risks and Concerns
Protein powders often contain added sugars, artificial flavors, and vitamins, which can contribute to weight gain or blood sugar spikes. Concerns about their safety are amplified by anecdotal reports of heart complications in young athletes, though the link to protein powders remains unproven.
Animal studies have raised questions about potential long-term risks. For example, a 2020 study found that mice on a high-fat, high-protein diet developed more arterial plaque. While the relevance to humans is unclear, it highlights the need for further research.
Beyond Muscle Growth
Protein powders might offer other health benefits, particularly for those with specific conditions. Small studies have linked whey protein to lower blood pressure, improved cholesterol levels, and reduced inflammation. These findings are promising but require more robust, long-term studies to confirm their applicability.
For most people, a balanced diet with whole foods provides adequate protein. Supplements like protein powders can be useful in specific situations, such as for professional athletes, older adults with limited appetites, or those with dietary restrictions.
However, they’re not a magic solution. Exercise remains the key to building strength, and the long-term effects of excessive protein supplementation remain uncertain. Consulting a dietitian or healthcare provider is essential before introducing such supplements into your routine.
While protein powders might offer convenience and incremental benefits, whole foods remain the gold standard for health and nutrition.
