Protein powder has become a popular staple in the diets of athletes, fitness enthusiasts, and busy professionals alike. But with so many conflicting opinions, it's easy to wonder: are protein powders actually good for you?

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First and foremost, protein is ESSENTIAL for almost every function in your body. It helps build and repair tissues (like muscle, skin, and organs), supports hormone production, and plays a crucial role in the immune system​​. Without enough protein, you may feel fatigued, heal slower, and even lose muscle mass​.

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Most people cannot get enough protein through diet alone to meet their health, weight management or fitness goals. They may get enough to meet the RDA (the minimum daily required amount to not be deficient) but they most certainly will struggle to meet higher amounts with diet alone.

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And don’t be mistaken- protein powders are not just for fitness addicts. It is just as important for general wellbeing and healthy aging (preventing age related muscle wasting) to increase protein intake.

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Life is busy, and it’s hard to meet the demands of a protein-rich diet unless you plan on being in the kitchen 24/7. That’s where protein powders come into play—offering a convenient way to boost your intake.

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So, what makes protein powders so popular?

1. Convenience: Mixing up a protein shake is quick and easy, making it ideal for people on the go. It's particularly handy after workouts when you need protein to kickstart muscle recovery​.
2. High Protein per serving:  Most of us need a lot of protein to build muscle and its very difficult to reach this amount with diet alone. A good protein powder will provide between 25g-30g of protein per serving. This can make a big dent in your daily protein requirements. Check out the blog “Whey protein 101” for more on the benefits of protein.
3. Support Muscle Growth and Repair: If you're looking to build or maintain muscle, especially after exercise, protein powders—like whey, casein, or plant-based options—are an effective way to ensure your muscles get the nutrients they need​​.
4. Help with Weight Management: High-protein diets are often linked to better satiety, meaning they help you feel fuller for longer. This can be useful if you're trying to lose weight by reducing overall caloric intake​​.
5. Recovery After Exercise: Proteins like whey are rapidly absorbed, making them great for muscle recovery after strenuous activity. Whey protein, for example, contains all nine essential amino acids your body can't produce on its own​ which is vital during the anabolic window post exercise.


The misconception that protein powders are not good for you largely stems from a few key factors, including the belief that whole foods are inherently superior to any processed product, and that protein powders, being a “processed” way to obtain protein, might not be as beneficial or could even be harmful.

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Processed refers to any food or ingredient that has been altered from its natural state through methods like cooking, freezing, drying, canning, or adding preservatives. Processing can range from minimal, like washing or cutting, to more extensive methods that involve additives, flavoring, or chemical modifications to enhance taste, texture, or shelf life.

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There are different levels of processing:

1. Minimally Processed Foods: These include foods like bagged salads, frozen vegetables, or roasted nuts that have been altered slightly for convenience but retain most of their natural nutrients.
2. Moderately Processed Foods: These may have added ingredients like salt, sugar, or oil, such as canned beans, pasta sauce, or whole grain bread.
3. Heavily Processed or Ultra-Processed Foods: These are the most altered and often contain artificial flavors, colors, preservatives, and added sugars or fats. (This is what you are trying to avoid when looking at a label.)Examples include soda, packaged snacks, and frozen meals.


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In general, the more processed a food is, the more its original nutritional content can be affected.


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1. Whole Foods vs. Processed Foods: Many people believe that whole foods are the gold standard when it comes to nutrition—and in many ways, they are. Whole foods provide a wide range of nutrients beyond just protein, such as fiber, vitamins, minerals, and antioxidants. This leads to skepticism about supplements like protein powders, which are often viewed as overly processed and lacking the same nutritional complexity as whole foods​​. The idea that "processed equals bad" is a broad generalization that doesn't always apply. While it's true that some processed foods are unhealthy, protein powders (especially high-quality ones) are designed to provide concentrated, digestible forms of protein, often with minimal additives​. Protein powders, like whey and plant-based varieties, are often processed into different forms, including protein isolates, which can actually improve their absorption. The process of creating protein isolates involves filtering the protein to remove most of the fats, carbohydrates, and other non-protein components, leaving a product that is about 90% or more pure protein. This refinement makes isolates not only higher in protein content but also easier for the body to absorb and utilize. Since the proteins are more concentrated and free of unnecessary fillers, they can be digested more quickly, making them an excellent option for post-workout recovery when the body needs amino acids to repair and build muscle. While some people might worry that processing reduces nutritional value, in the case of protein isolates, it enhances their effectiveness for muscle repair and fat loss.
2. Confusion Over Ingredients: Some people assume that protein powders are packed with unnecessary or harmful ingredients like heavy metals, artificial sweeteners, fillers, and preservatives or excessive sugar. Unfortunately, this can be true for lower-quality products. It’s like the saying goes- “one bad apple ruins the bunch.” This has led to the perception that all protein powders are unhealthy, even though there are many clean, minimally processed options on the market​​. Learning to read a supplement label is key to finding quality supplements.

3. Fear of Overconsumption and Misunderstanding of Protein Needs: Another factor fueling this misconception is the idea that too much protein can lead to health problems like kidney damage. This concern has been debunked for healthy individuals, as moderate to high protein intake is safe, even with the use of protein powders. Multiple studies have shown that increased protein consumption does NOT impair kidney function in healthy people​. (1) This fear of overloading on protein has been linked to the misconception that supplements, including protein powders, will cause harm​​. In fact, you need a lot more protein than you probably realize. Learning how to calculate your protein needs is another way of overcoming this misunderstanding.

4. The "Natural" Fallacy: Many people subscribe to the belief that what is "natural" (i.e., whole foods) is automatically better and healthier than anything manufactured. Protein powders, as supplements, fall into the category of "artificial" or "unnatural" products in the minds of some, fueling skepticism about their health benefits​​. However, it’s important to remember that not all processing is bad; in fact, protein powders are “natural health products” processed and designed to retain their (and even amplify) their nutritional value​. A whey protein isolate, for example, extracts and isolates the most valuable component for consumption.


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In reality, high-quality protein powders can complement a healthy diet and are especially useful for those with increased protein needs, like athletes or people with busy lifestyles. While whole foods should still be the foundation of a diet, protein powders can help fill in nutritional gaps efficiently and effectively.


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What to Look for in a Quality Protein Powder:


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• Minimal Ingredients: The fewer ingredients, the better as a rule of thumb. Aim for a protein powder that’s primarily protein, with minimal additives or natural ones.
• Complete Protein Sources: Some proteins, like whey and casein, are complete, meaning they contain all essential amino acids. For plant-based options, look for a blend (e.g., pea and rice protein) to ensure you're getting a full amino acid profile​​.
• Reputable Brands: Stick with brands that have third-party testing to ensure the purity and safety of their products. This is especially important to avoid heavy metals and contaminants​​. (Canada has a tight regulatory framework on natural health products. If it has a NPN number, it has been tested).
• Bioavailability: This refers to how well your body can absorb and use the protein. Protein is generally well absorbed but the speed at which it is absorbs can vary. Whey protein, for example, is quickly absorbed, making it ideal for post-workout recovery, whereas casein is absorbed more slowly and is great before bed​.


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So…Are Protein Powders Actually Good for You?

Yes-protein is good for you and protein powders are just a way to increase protein intake, especially if you have increased protein needs due to exercise, weight loss goals, or simply convenience. Choose wisely and opt for powders with clean, pure and essential ingredients.


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References:

1. Martin WF, Armstrong LE, Rodriguez NR. Dietary protein intake and renal function. Nutr Metab (Lond). 2005 Sep 20;2:25. doi: 10.1186/1743-7075-2-25. PMID: 16174292; PMCID: PMC1262767.

2. Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond). 2008 Mar 27;5:8. doi: 10.1186/1743-7075-5-8. PMID: 18371214; PMCID: PMC2289832.

3. McKendry J, Lowisz CV, Nanthakumar A, MacDonald M, Lim C, Currier BS, Phillips SM. The effects of whey, pea, and collagen protein supplementation beyond the recommended dietary allowance on integrated myofibrillar protein synthetic rates in older males: a randomized controlled trial. Am J Clin Nutr. 2024 Jul;120(1):34-46. doi: 10.1016/j.ajcnut.2024.05.009. Epub 2024 May 16. PMID: 38762187; PMCID: PMC11291473.

4. West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017 Jul 11;9(7):735. doi: 10.3390/nu9070735. PMID: 28696380; PMCID: PMC5537849.

5. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5. doi: 10.1073/pnas.94.26.14930. PMID: 9405716; PMCID: PMC25140.

6. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016 Mar;48(3):543–68. PMID: 26891166