Is protein powder a scam?

On TikTok, influencers tout protein powder as key to building muscle and nourishing their bodies – all in a quick, convenient scoop added to coffee or a smoothie.

There is no question that protein is essential for building muscles, strengthening bones and maintaining your immune system, digestion and hormone levels.

But most protein powders are considered dietary supplements, which raises the question: Do you really need a supplement to get enough protein? And if you do, what kind is best? Here is what experts advise.

Are protein powders necessary?

The vast majority of people in the United States already get enough protein from the food they eat and do not need to take it in supplement form, said Dr Colleen Tewksbury, an assistant professor of nutrition science at the University of Pennsylvania.

Federal guidelines recommend that adults aged 19 and older consume 0.8g of protein per kilogram of body weight a day. That comes out to 54g for a 68kg adult or 72g for a person weighing 91kg.

Research suggests, however, that older adults may benefit from adding about 50 per cent more protein, and those who are pregnant, breastfeeding or do regular strength or endurance training may want to double the recommended amount or more.

Whole foods – such as chicken, fish, lean meats, yogurt, cottage cheese, eggs, nuts, beans and lentils – are the best sources of protein, experts said. They offer a variety of other valuable nutrients, like vitamins, minerals, fibre, healthy fats and plant-based compounds, said Dr Wayne Campbell, a professor of nutrition science at Purdue University.

If you are “just slugging down a supplement” instead of eating real food, “you’ve got your protein, but you’re missing out on a lot of nutrition”, he added.

Most protein powders contain about 20g of protein a serving. That is roughly equivalent to the amount found in a half-cup of diced chicken breast; two cups of brown rice and beans; three-quarters of a cup of non-fat Greek yogurt topped with 28g of walnuts; and three tablespoons of peanut butter on two medium slices of whole wheat bread.

And once you have met your body’s protein needs, more is not necessarily better, Dr Tewksbury said, since you cannot store extra protein.

Instead, your liver will break it down to be used as calories or stored as fat. Because the kidneys have to eliminate the waste from that process, people with kidney disease should not consume too much protein, she said.

Who might benefit from protein powder?

Protein powder can be useful for certain people, Dr Tewksbury said.

These include those who need to get enough protein with smaller amounts of food – such as cancer patients with limited appetites, or those recovering from major gastrointestinal operations who can consume only liquids or small portions of food.

Similarly, older adults who need fewer calories and often have reduced appetites may find that stirring protein powder into oatmeal or yogurt can help them get enough, said Dr Nancy Rodriguez, a professor emerita of nutritional sciences at the University of Connecticut.

About half of women and a third of men aged 71 and older in the US are not meeting federal recommendations for protein. That may increase their risk of muscle loss, which can lead to falls, bone fractures and hospitalisation.

If you are trying to build muscle size and strength, research suggests that using a protein powder can help you meet your goals, Dr Rodriguez said. Consuming protein from regular foods can work just as well, she said, but busy athletes often choose to use protein powders for their convenience.

Just keep in mind, she said, that “eating protein does not mean you are going to convert the protein to muscle”. You need a well-designed strength-training programme and extra calories to put on muscle, she added.

And your body cannot use more than 20 to 40g of protein a meal to make muscle, Dr Tewksbury said. That is no more than a serving or two of protein powder.

Are there downsides to protein powders?

Because most protein powders are classified as dietary supplements, they are not tightly regulated by the federal government, Dr Rodriguez said.

They may not contain the amount of protein they claim, and researchers have detected small amounts of heavy metals and, in rare cases, anabolic steroids in some protein supplements.

Most protein powders are likely safe, said Dr Stefan Pasiakos, director of the Office of Dietary Supplements at the US National Institutes of Health. But it is best to choose one marked with a seal from a third-party laboratory, like NSF or US Pharmacopeia, which independently test supplements to ensure they contain what is on the label and nothing more, he said.

Protein powders are also ultra-processed foods, and health concerns are associated with certain ingredients used in them.

They can contain added sugars like high fructose corn syrup; or they may be sweetened with artificial sweeteners or other sugar substitutes, like stevia or erythritol, which limited studies have linked to cardiovascular problems, Type 2 diabetes and microbiome changes.

They may also contain emulsifiers, such as lecithin or xanthan gum, which some research suggests can increase gut inflammation.

If you have a medical reason for using a protein supplement, the benefits likely outweigh the potential risks, Dr Tewksbury said. For everyone else, she added, there is not enough information about their long-term health effects to say if they might increase the risk of chronic conditions.

What should you look for in a protein powder?

Among the many types of protein powders available, whey protein is backed by the most research, Dr Pasiakos said. Made from milk, whey is rapidly digested and is a “complete” protein – meaning it contains enough of the nine essential amino acids, or building blocks to create new proteins in your body.

Most plants are low in at least one essential amino acid, so many powders contain blends of several plant sources to provide a balance of amino acids, Dr Pasiakos said.

In the grand scheme of things, he said, the type of protein you choose likely will not matter much in terms of your ability to build muscle or meet your protein needs. Pea, soya and rice protein powders, for example, have been shown to support muscle building, similar to whey protein in small trials.

More important, Dr Rodriguez said, is to choose one that does not have a lot of extra ingredients, like added sugars, additives or vitamins and minerals in excess of the recommended daily value.

“The simpler, the better,” Dr Pasiakos added. NYTIMES