Is Protein Powder Healthy?

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Wellness Mama » Blog » Health » Is Protein Powder Healthy?

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. Wendy Avatar

    I have been using Orgain protein powder for my morning shake with fruit, spinach, flax oil and chia seeds.

  2. Bonnie Avatar

    My Chiropractic which is a “Whole Body Health” office recommends “Dream Protein”
    Any comments good or bad about that brand?

  3. Julie Avatar

    Protein powder has become part of my life the past week as I work toward losing belly fat strength training requires boosting the amount of protein in my diet so far I’ve lost 2 lb and already see tone in my arms!

    But the quality is major we always need to read labels and know what we are putting into our bodies.

  4. Rachel LaMantia Avatar
    Rachel LaMantia

    Hi! I seriously love your website and it is so helpful to me, but I do have a question about a protein powder. My sister recently bought Green Protein Alchemy by HealthForce Superfoods. The packaging claims it is raw, vegan and gluten free, but I am hesitant to put anything with an “enzyme concentrate,” into my body when I don’t fully understand how all the components work. What is your view on this particular protein powder?

  5. Kay Avatar

    I use pea protein. Whey and soy I’d never touch Pea protein is much easier on the digestive system.

  6. Katherine Avatar

    I use pea protein, but not for extra. I have issues with proper digestion due to gallbladder problems (not stones), and cannot digest meats, fats, etc., well so must get my nutrients and protein elsewhere, but I am intrigued by your collagen. You say it digests well. I may give it a try. I take enzymes to help me digest and a liquid B vitamin as well as other supplements. With a plant-based diet energy level is always a concern, so I look for good protein sources that are easily digestible. The pea protein has helped a lot.

  7. Iris Milano Avatar
    Iris Milano

    HI Katie,

    What do you think of pasturized egg whites used to make “protein” shakes as a substitution for protein powders? – If you happen to be familiar with the topic.

    Thanks!

    Iris Milano

  8. Teresa Avatar

    We use Whey Natural USA, which we order online from the company. It is from pastured cows, is organic, and has 3 ingredients – whey, stevia and vanilla. We really like it a lot.

  9. Cathy Brooks Avatar
    Cathy Brooks

    What is a brand of protein powder I can buy locally,and a collagen powder somewhere like Walmart or a whole foods store. On a fixed income most I have seen to order are expensive. Please help. Thanks

    1. Katie - Wellness Mama Avatar

      We don’t have a whole foods where we are but they might carry one, I’d ask someone. I don’t think Walmart would carry one but I don’t shop there so I don’t know for sure.

  10. Marcia Avatar

    Katie, I know you refer to Mark Sisson’s work quite often. What do you think about his protein powder, Primal Fuel?

  11. Rebecca Avatar

    I use Arbonne Protein Powder! It’s amazing!! 20 grams of vegan protein per serving. Complete amino acids. Is non-GMO, vegan certified, no artificial colors or sweetners, non dairy, no soy and the taste is awesome even just mixed with water! AND Only $2 a serving! Meat has its place Katie but this protein powder cant be beat!! :-))

  12. Jenny Avatar

    Hi Katie,

    I love your blog, thank you for all the wonderful information! I’m wondering if this would also cause cancer cells to reproduce more rapidly? Basically, is this helpful or harmful in the case of cancer? Thanks!

    1. Katie - Wellness Mama Avatar

      I’ve not been able to find a definitive answer to that. I would definitely check with an oncologist to be sure but it is the same gelatin that is found in bone broth and bone broth is often recommended to those who are ill.

  13. Jessica Avatar

    Being a vegetarian, I struggle in finding the right combo of proteins to meet my daily energy level. Recently, had blood work done, and not surprising, my protein was low. What can you suggest in a powder or food to help sustain protein in my eating habits ?

    1. Elysia Avatar

      I’m not a vegetarian and so choose meats for my main protein – my body does better with that. But for you I would suggest eggs, sprouted nuts and seeds (pumpkin seeds are very high in protein), kidney beans and whey protein concentrate. I also like Orgain drinks – they’re organic nutrition drinks with lots of protein (from whey) and other nutrients. My fave is chocolate. I don’t use them every day though because they do have some sugar, not a lot but I have to watch my intake. If you were vegan this would be much harder question to answer, but I think these foods may help you. Maybe not as completely as animal protein but should still help. 🙂

    2. Melissa Avatar

      I use the Complete Protein Powder from Juice Plus. It tastes good, is whole foods and has made a difference for me! It’s also dairy-free, gluten-free and vegan.

  14. Sarah Carter Avatar
    Sarah Carter

    I,ve been using True Whey brand protein powder in my morning breakfast shake most days. I mix it with organic canned coconut milk (diluted one to one), greens powder, ground flax, whole soaked flax seed, and 1/2 cup frozen berries. Should I re-think this?

  15. Jenny Avatar

    Hi Katie!

    I love your site and all of the wonderful info, thank you!!! I have a question about hydrolyzed collagen encouraging cell reproduction. Is this beneficial or potentially harmful in the case of cancer? What I’m asking is, does this also encourage cancer cells to reproduce more rapidly? Thanks!

  16. laura Avatar

    I have only been using protein powder for about 2 months. I use the Jay Robb brand which is sweetened with Stevia. I have read great reviews on it. Is there a reason that this is not a good brand?

  17. anjeane Avatar

    A couple of weeks ago I bought the the Upgraded Collagen protein powder to hopefully help my families heath. Did I buy the wrong thing…….should I have bought the collagen hydrolysate?? Thanks

  18. Christine Myers Avatar
    Christine Myers

    I use Plant Fusion Vanilla. Great taste, Vegan, plant based, dairy free and works great since discovering I have food allergies to milk, eggs etc…. Mixes great with Almond Milk and various vegetables and fruits for a quick meal replacement or post workout.

  19. Carol S. Avatar

    I just ordered it. I can’t wait! I started the bulletproof coffee about 4 weeks ago and got off the non-dairy creamer. I knew they were not good for me but I love my coffee in the mornings. I already lost inches in my mid-section! My digestion has improved and mental clarity is sharper. Love the bulletproof coffee and Grass fed butter! This addition will make it even more nutritious. Thanks for the superb info!

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