Protein Powder is Everywhere, but is it Right for You?

Protein is popular.  Grocery store shelves are packed with protein bars and high-protein cereals, fast-food chains are pushing protein-heavy menu items, and even coffee shops are blending protein powder into lattes.

Keep in mind, you only need 0.54 grams of protein per pound of body weight. That means an average 150-pound adult needs about 81 grams of protein every day.  

If you’re struggling to hit your daily protein goal, you may consider protein powder.

Do you need protein powder?  

Your first source of protein should be healthy, whole foods such as lean meat, eggs, nuts and lentils. Protein plays an important role in building and repairing muscles, supporting immune function and helping you feel full longer after meals. It also helps maintain healthy skin, hair and nails and provides energy for your body throughout the day.

Most people meet or exceed their recommended daily protein intake with their normal diet. However, if you’re falling short of your daily protein needs, supplements like protein powder can help.

What is protein powder made of?  

Powdered protein comes from different sources, including:  

• Casein (the main protein found in cow’s milk)  
• Hemp seeds (considered a high-protein food)  
• Peas (high in protein, fiber, iron and other nutrients)  
• Soy bean (considered a complete protein)  
• Whey (a byproduct of cheese making)

How much protein powder should you have per day and when?  

Most people do not need more than 1–2 servings of protein powder per day.

Simple ways to take your protein powder can include:  

• Bake it into pancakes, waffles or baked goods
• Make a shake using milk or water
• Use it in a smoothie

 You should spread your protein intake throughout the day. If you’re having a protein shake to support your workout recovery, it’s best to drink that shake shortly after your workout.

Can protein powder make you gain weight?  

Depending on the protein powder you choose and how you use it, protein powder may make you gain weight. Not all protein powders are the same, and those that are high in calories or added sugar can lead to unintended weight gain. Look for a powder that helps you stay under the American Heart Association’s added sugar recommendations:

• 24 grams per day (women)
• 26 grams per day (men)

Can kids have protein powder?  

While protein powder is generally safe for children, most kids don’t need it. Children may need supplements if they are:

• Experiencing growth delays or another medical condition  
• On a restrictive diet or have significant food sensitivities or allergies  
• Underweight

Speak with your child’s pediatrician to learn if you want to use a child-safe protein powder. 

The Next Step for Your Nutrition Plan

Every person’s protein and nutrition needs are different. Start the conversation with a registered dietitian at Luminis Health who can help you create a personalized plan to support your energy, muscle health and long-term wellness.