Protein powders have become a popular supplement, especially among those aiming to build muscle or older adults looking to meet their nutritional needs.

However, are these powders a worthwhile addition to the diet, or could they pose health risks?

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Video by Majd MD

Walking into a health food store often reveals shelves lined with tubs of powdered protein supplements, while gym-goers frequently praise their muscle-building benefits. With their use spreading beyond bodybuilders and athletes, it's worth examining the evidence behind protein powder consumption.

The Growing Appeal of Protein Powders

Many people turn to protein drinks as snacks between meals or meal replacements when short on time. Vegans often use these supplements to boost their protein intake, and supermarkets increasingly offer products, from cereal chunks to ice creams, that highlight their protein content. Protein powders are derived from various sources, including animal-based proteins like whey and eggs, or plant-based options such as peas, potatoes, rice, and soybeans.

Despite the booming business of protein supplements, how many individuals truly need them? Protein is undeniably essential for muscle repair, skeleton health, immune function, and maintaining vital systems. Common dietary sources like eggs, dairy, meat, fish, nuts, and seeds provide ample protein for most adults in high-income countries. In fact, research shows that average protein intake in such populations often exceeds daily recommendations.

Who Might Need Extra Protein?

While most people meet their protein needs through food, some may require more. Factors like age, health conditions, and physical activity influence individual protein requirements. For instance, older adults with reduced appetites may struggle to consume sufficient protein, and endurance athletes often need more than the average person.

Protein Powders and Muscle Gain

Does consuming extra protein improve muscle strength and size? Studies indicate that protein powders can enhance muscle mass, but only when paired with resistance exercises like weightlifting. Without physical activity, these supplements offer little to no benefit.

A 2014 meta-analysis of 14 trials found that protein powder increased lean body mass when paired with resistance training but had no effect in sedentary participants. Another review in 2022 confirmed similar results in healthy adults, noting improvements in muscle mass and lower body strength for those engaging in regular exercise. However, it also highlighted that older adults required smaller quantities of protein powder to see benefits.

While some gains are possible, experts suggest the improvements are modest, especially for those exercising less frequently. For serious athletes or those highly committed to fitness, protein powders may provide a small edge, but the results won't be transformative without consistent effort.

Timing, Type, and Potential Risks

Debates persist about the best timing for protein powder consumption and the type to choose. However, a 2018 analysis of 49 studies found that neither timing nor protein type significantly affected outcomes.

Concerns also exist regarding the safety of protein powders. Many products contain added sugars, flavorings, and vitamins, which could cause spikes in blood sugar or lead to weight gain. Additionally, online anecdotes about young, healthy individuals experiencing heart issues after using protein powders raise questions, though such cases often lack clear connections to the supplements.

Limited research exists on long-term risks, but one 2020 study on mice fed high-fat, high-protein diets revealed increased arterial plaque. However, extrapolating findings from mice to humans is challenging, and further investigation is necessary to determine potential cardiovascular or kidney impacts from prolonged protein powder use.

Health Benefits Beyond Muscle Gain

Some evidence suggests protein powders might offer additional health benefits. For example, a meta-analysis of trials involving overweight individuals found that protein powders aided weight loss and improved blood pressure and cholesterol levels. However, these benefits have not been confirmed in those of a healthy weight.

Small-scale studies, such as one at Reading University, indicated that whey protein might reduce slightly elevated blood pressure. Similarly, a review of 31 trials found that whey and soy proteins reduced inflammation markers, a promising result for addressing muscle weakness in older adults.

The Verdict on Protein Powders

While protein powders can support muscle growth when combined with exercise, their benefits for general health remain less certain. Dietitians emphasize prioritizing whole foods, as intact sources of protein seem to provide optimal nutrition, though the reasons for this are not yet fully understood.

Future research will clarify whether protein powders offer long-term health advantages for gym-goers, older adults, or specific populations. For now, focusing on a balanced diet remains the best approach to meeting nutritional needs without reliance on supplements.