Is Protein Powder Healthy?

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In college, I loved taking protein powder as a way to add in nutrients and calories without having to take the time to eat a full meal (spoken like a true type-A). I also loved making an iced latte with protein powder for breakfast. However, is protein powder healthy?

Obviously, it had to be a super healthy choice, because I was always in excellent health in college… oh, wait…

Is Protein Powder Healthy?

As I learned more and started eating a whole-food diet, I questioned my decision to use protein powder regularly. I began to research the ingredients they were made from. And I found a few things that surprised me:

  • Pretty much every “health guru” and network marketing/MLM company out there has their own brand of protein powder. Which they all claim to be the greatest thing since sliced bread.
  • There’s a lot of misinformation when it comes to protein powder marketing. Many aren’t as healthy as they claim to be.
  • With a few notable exceptions, many protein powders aren’t worth their cost.

So let’s dig into what protein is, why we need it, and what the best sources are:

The Role of Protein

To clarify, protein is a very important part of a healthy diet. It has essential amino acids our bodies can’t make on their own. Unlike carbs which we could live without, we can’t survive without protein. We need it for muscle growth and to maintain healthy muscle mass. Protein’s health benefits don’t stop at healthy muscles though. We have proteins in our muscles, bones, skin, and almost every body part and tissue.

Our protein intake needs vary depending on age, activity level, biological gender, etc. Someone focusing on muscle building and heavy workouts has higher protein needs. The recommended dietary allowance (RDA) is often cited as the optimal amount of protein we should have.

Some nutritionists and other health experts have a different take. As Chris Kresser explains, the RDA was established for the average sedentary adult. The older methods used to determine daily protein intake aren’t as accurate as newer techniques. If we go by more current research, it shows the average adult needs about 1.2 grams of protein per kilogram of weight. Older adults need a little more at 1.2 to 1.5 grams per kilogram of weight at a minimum.

Personally, I aim for at least 35 grams of protein per meal. I’m doing a lot of bodyweight workouts and resistance training to build muscle so my protein needs are a little higher than some. Increasing skeletal muscle is linked with longevity and strength training is a great way to support that. I also take creatine to help with my exercise performance and energy.

High Protein for Weight Loss

We also need protein for optimal body composition. Several clinical studies have linked eating more than the RDA of protein with less body fat. And unlike regular or low-calorie diets with less protein, this better preserves necessary muscle. Getting enough protein also helps prevent weight gain after weight loss in long-term studies.

Protein also helps us stay fuller longer. This is another way it helps with a healthy weight. Studies show protein increases hormone levels that signal we’re full. Higher protein doesn’t have side effects when it comes to things like bone density or kidney health.

While we need protein, protein supplements aren’t necessarily the best option.

Protein Source Matters

With any food, especially proteins, the source matters a lot. Protein-rich foods can be complete or incomplete sources. Incomplete sources include plant-based proteins, like lentils, brown rice, and pea protein. These have only some of the essential amino acids we need. Complete proteins have all of our necessary aminos. These include whey protein powder, quinoa, soy protein, and animal-based foods.

Just because a protein is complete doesn’t automatically make it the best source. Pound for pound grass-fed beef has way more protein than the same amount of quinoa. This doesn’t mean plant-based sources are all bad, but it helps to know how much protein intake we’re actually getting.

I’m not a fan of soy protein or lots of legumes though. Instead, I opt for pasture-raised and wild-caught animal sources with whole plant foods mixed in. The same goes for the types of protein powders I use.

Toxins in Protein Powder

Source matters and any protein powder should definitely be from an organic source. Plus grass-fed if we’re talking about dairy (whey protein or casein protein). Where it’s sourced isn’t the only thing to look out for with protein shakes.

A Consumer Reports investigation found heavy metals in some popular protein powders. They had low to moderate levels of lead, arsenic, and mercury. In 2018, the Clean Label Project tested over 100 protein powders and found other contaminants. Pesticides, mycotoxins, and BPA were a few of the issues they found.

Because protein powders fall under the dietary supplement category, the FDA doesn’t require safety testing. This leaves it up to the individual company and consumers to determine quality. NSF is one group that does third-party testing and certification for brands.

A 2020 report looked at the overall levels of hazardous ingredients in protein powders. The ones with the most toxins were “mass gain” type protein supplements. The cleanest brands were whey protein powders. Vegan protein powders are popular with vegetarians but have their own concerns. These rely on plants that are more likely to be grown in contaminated soil.

Added Ingredients

You’d expect protein to be the majority of the product on the ingredient list. Many protein powders use artificial sweeteners, added sugars, and artificial flavors and colors. Some also rely on synthetic nutrients that aren’t easily absorbed by the body. Then there are the processed soy and filler ingredients.

In a sense, protein powders can be thought of as a supplement. High quality ones can be beneficial, but they’re never a replacement for a well-balanced, whole-food diet.

The Best Protein Sources

I find that whole food protein sources like meats and vegetables are always best if possible. The lure of protein powders is that they offer a quick, convenient protein source. They don’t require defrosting, cooking, etc., and I understand the appeal.

Whey Protein

Those who tolerate dairy can use a whey-based protein powder. Whey protein isolate has virtually no lactose. So it’s usually well tolerated by those with lactose intolerance. If you experience bloating and other digestive issues with whey, then there are other options. Thanks to consumer demand, it’s getting easier to find grass-fed, organic, and non-GMO whey protein.

What I use: Here are my favorite clean whey protein powders. They’re filling, taste amazing, and are gluten-free.

Plant-Based Protein Powder

Plant-based proteins (like peas and rice) aren’t typically complete sources of protein. Single-sourced plant proteins often don’t have all the essential amino acids we need. These plant-based sources need to be strategically combined to get the full spectrum of aminos. Hemp-based protein powder however is a complete protein.

Some people react to these types of proteins and they can increase gut permeability. This can also be an issue with whey protein in sensitive individuals. One plant-based protein I’ve used and recommend is from Four Sigmatic. I like their peanut butter flavor!

What I use:

Collagen Powder

I also like to use collagen powder for added protein. Since it’s flavorless in food, I add it to tea, smoothies, or coffee. It’s typically better digested which is important for those with autoimmune or gut issues. Not only is it gentle on the gut, but it can help repair it. Thanks to its unique amino acid structure it helps generate cells more quickly. In fact. our bodies are made up of 30% collagen!

Collagen Powder won’t gel like regular gelatin. However, it dissolves easily in cold drinks (like smoothies) and hot drinks (like coffee). It’s also perfect for blending healthy fats into hot drinks, like butter coffee. The collagen turns them into a delicious, frothy, creamy drink! It works well with herbal teas (like dandelion root) as well.

Both gelatin and collagen hydrolysate are good sources of protein, with 6-7 grams per tablespoon. Everyone in our family seems to digest collagen hydrolysate more easily, so we use that most of the time. I also still use regular grass-fed gelatin in anything we need to gel.

I aim to get a few tablespoons a day of collagen or gelatin powder and drink bone broth regularly. I slowly worked up to eating that much gelatin. My skin is smoother and heals faster since I started this routine. Also, along with my autoimmune diet and inner healing, my autoimmune disease is now in complete remission.

What I use:

What I Do For Protein

Our family focuses on whole protein sources like grass-fed and pastured meats and fish whenever possible. I also make bone broth to get amino acids like proline and glycine that aren’t found in high concentrations in muscle meats.

Is Protein Powder Healthy?

The bottom line is it can be when used in the right way and from the right source. I try to get enough protein from whole foods, but I supplement it with protein powders. I get a lot of questions about protein, so I put together this short podcast episode.

Do you use protein powder? What kind do you use? Tell me below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

128 responses to “Is Protein Powder Healthy?”

  1. Rollin Shultz Avatar
    Rollin Shultz

    I currently use “CytoSport Natural Muscle Milk Vanilla Creme” which is a blend of proteins, and I like it. I will likely switch to either Naked Way or Source Organics for my next purchase. I prefer no sweeteners at all, so I use the search filter “No artificial Sweeteners” at Amazon, because hey I have “Amazon Prime” and I use the hell out of it. Though I appreciate the Cyto Sport approach offering added elements such as creatine, glutamine, etc, I prefer to add my own and I currently add Ornithine powder to my shakes for enhanced muscle building, mostly because I am an old duffer.

    Since I can add literally any number of things to style my shakes, I wish to go to the grass fed, nothing added products and “Naked Way” and “Source Organics” look very good to me at this time. I use Raw milk, easily available in Pennsylvania as my base, because it still contains the original enzymes and the proteins have not been boiled away. Also there is no pus and I deal with the farmer who answers to me not some corporation. I credit “Raw Milk” for keeping me influenza and Vaccine free. Aside from my diabetes, I have no other health issues and I never get colds or flu.

    If anyone has tried these protein powders please comment.

    1. Gina Avatar

      Rollin, I just bought a tub of Muscle Milk to try and found an article on Consumer Reports that discusses the high levels of heavy metals in Muscle Milk (needless to say, it’s going back!). So it’s good that you are switching brands!

  2. Joy Avatar

    I use Professional Whey from Australia. They have a number of different products and I actually prefer the NZ Whey. Tastes great, blends well in water and has never cause tummy troubles like some you can buy.

  3. Jill Avatar

    I use Raw Protein by Garden of life, and I really like it! I recently have become vegetarian and was wondering what suggestions you have for protein sources for people who do not prefer meat? Also, I’m looking for a good almond or coconut milk without additives or sketchy ingredients to use in my protein shakes but it’s so hard to find one that I feel good about! Any suggestions?

  4. Terri Avatar

    Hi Katie, I have just purchased some protein powders and also purchased collagen hydrolysate and now I am concerned about how to use them. I would like to use the collagen daily, but is there any health concerns if I used the protein powder too? What would be the best way to incorporate both in a daily diet?

  5. Erik Avatar

    Hi Wellness Mama,

    Curious your thoughts on beef protein powders (like Musclemeds Carnivor or Betancourt Nutrition’s The Beef Standard). I want to get the nutrients of beef but obviously can’t be eating steak for breakfast lunch and dinner! Thanks!

  6. Raven Avatar

    When I started training I decided to eliminate all processed food from my diet, Keeping my protein source strictly from eggs and chicken. I also decided to not only focus on nutrients but vitamins and minerals from food sources. I feel I get insane results through my research and not relying on supplements. My skin and hair look extremely healthy and I feel amazing. I don’t think the protein powders in my budget are at all healthy as the artificial sweeners are terrible. And after following a supplement company owner who states that food is everything and supplements are just supplements. My landlord spends insane money on this stuff and I personally haven’t seen mind blowing resulting and I personally think it’s because he is supplimenting more then eating real food, because these companies will have you believe it’s better. I was forced to eat plain rice, chicken and eggs for a while due to financial problems and that is when I started really looking decent, I would build muscle while loosing fat. I’m not saying they don’t work but if you are not a professional 130 kg bodybuilder. I don’t think the shakes are necessary, but if you want to flavour plain yogurt for dessert, I could think nothing better. Thanks nice read.

  7. Kimberly Carman Avatar
    Kimberly Carman

    I don’t use it specifically for a “protein” powder but more as an overall nutritional supplement, Vegan or Whey Shakeology is my go to and I love it!

  8. Nicole D. Avatar
    Nicole D.

    I’ve been using Great Lakes Collagen Hydrolysate for over a year now. However, I just came across some scientific research which classifies glutamate as an excitotoxin–which means it kills brain cells. Both sugar and glutamate are also what fuel cancer cells. All collagen hydrolysates are high in glutamic acid. Just wondering your thoughts on this and if you’re concerned? I’m stopping using it today.

    1. Alicia Avatar

      I was curious about your comment as I am a reactor to MSG and have not noticed any negative symptoms since using Organika Enhanced Collagen (what I chose after careful consideration).
      To my understanding in the brief research I just did, Pub Chem states that: “Glutamic Acid Hydrochloride is the hydrochloride salt form of glutamic acid, a non-essential amino acid.” This naturally occurring non-essential amino acid is apparently quite high in breastmilk. “Glutamic acid and taurine were the most abundant FAAs (free amino acids) in colostrum.”

      “The first industrial production process was an extraction method in which vegetable proteins were treated with hydrochloric acid to disrupt peptide bonds. L-Glutamic acid hydrochloride was then isolated from this material and purified as MSG.
      So, with this ‘very limited research’ I am lead to believe MSG is somehow excreted from the amino acid and then manufactured into what we know as MSG. The MSG form or possibly extremely high levels of Glutamic Acid are what we need to be concerned about, not the Glutamate or Glutamic Acid found in the AA profile in supplements (as these appear to be at a safe level for consumption (if following the indicated dosing amounts).
      Of course with that being said, I am NOT a professional so make your own choice as I have made mine. I will continue using collagen as I have noticed positive indications that it is helping and am still in the midsts of searching for a good compatible protein, which inadvertently lead me here LOL
      Good luck and good health!

      The link to where I read all this is:
      https://pubchem.ncbi.nlm.nih.gov/compound/33032

  9. Rae Avatar

    Hi Katie,

    What is your opinion on Orgain protein powder to drink after exercising. I tried it today and really liked it. I eat whole food meals already and make smoothies with greens and fruits, almond butter, etc and thought I would add this in as well. Do you think it’s a good one and safe/healthy?

    Thank so much 🙂

  10. Amanda Smalley Avatar
    Amanda Smalley

    Love your site! I would like to try the bulletproof coffee but I’m considering adding some protein via protein powder to it. Any suggestions on the protein powder and also has this been done and was it any good?

  11. Wendy Avatar

    What’s your thoughts on shakeology? Tons of super foods and vitamins in it..is it worth it?

    1. Katie - Wellness Mama Avatar

      It has added fructose, which is a big red flag for me, and also has some ingredients that make it questionable for pregnancy and nursing. I’ve never tried it personally, but looking at the price, it seems that there are other brands that would be a better value

  12. Petra Gilmore Avatar
    Petra Gilmore

    I started using Hemp protein poder earlier this year. My husband did the P90X Workout and he was asking for a protein powder and i did the research and Hemp is one incredible plant. We’ve been using it daily since and both love the benefits of it, and it doesn’t bulk you up (it was my husbands main concern). Especially after working out in a green Smoothie, yummy!!! I love it because Nature provides all the benefits in one plant – protein, fiber. amino acids, omega 3…. Nutiva has a great deal on Amazon 😉

    Katie, thanks for your page, i have changed so many things in our life’s and all for the better!

  13. Nikki Avatar

    Try Vital Proteins collagen, I like it much better than Great Lakes. Also, I’m giving Naked Whey a whirl. It’s supposedly low-heat, non-acid, and non-bleached processed whey from grass-fed California cows. Might be a good option for some people.

  14. Kathleen Avatar
    Kathleen

    Katie, have you looked at the pure paleo protein powder? It is made with hydro beef and looks good initially, but it contains caramel color (from what?). What are your thought on it? I eat aip and dr. C recommended this one but it has stevia which is a no no on aip.

    1. Katie - Wellness Mama Avatar

      I’ve seen it but I don’t think it would be AIP friendly. I will try to find out where the caramel color is from but it might not be the best option for AIP. You could maybe make your own with collagen powder and AIP safe add ins?

      1. Kathleen Avatar
        Kathleen

        Thanks Katie. I know the stevia isn’t aip and caramel color is always something I stay away from, but thought I would get your thoughts on it. I tried to find out how to buy the hydro beef itself, but it’s hard to get your hands in! If you ever hear of how the average consumer can get it please let me know! My daughter has special needs and only eats purees, soI think it would be another great way to get her protein in! She and I get gelatin daily but you have to use a lot to get a good amount of protein. Thanks!

  15. Wendy Avatar

    Katie..
    Thanks so much for all your awesome ideas and information!
    Have you looked in to shakeology at all? If so, what’s your opinion?
    Thanks!!

      1. Kassi Avatar

        I am also wondering what your thought on Shakeology is?
        A friend of mine sells it but I question if it’s something worth investing in for use on top of an already healthy diet?

  16. Kim Avatar

    Katie, What is your recommendation for the amount of powder to give children. From 18 months to 16? Thanks.

  17. Kayti Avatar

    I apologize if you have addressed this already but what is your stance on Hemp Protein powder. Tropical traditions has an organic one …But Hemp in general..any feelings about it?

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