Protein powders have been around for more years than you or I have been alive, combined. Some claim that whey was discovered over 8,000 years ago by cheesemakers (is there anything they can’t do?). Admittedly, I was not there, so I don’t know anything about that, but in my lifetime, I’ve seen us discover and rediscover every type of protein out there and bounce between them like a steel sphere in a pinball machine. Let’s assume that you choose, for lack of a better term, a healthy protein powder. Is that bad for you? Experts say no, with a caveat: Protein powder should not replace all the real, whole foods in our diet. “I do not believe that protein powder should replace food for every meal,” says Jaime Schehr, N.D., R.D. “Instead, it should augment our diet where needed.” In other words, if you’re having trouble hitting your recommended amount of protein—an unsurprising, yet likely fate given the high fat and carbohydrate makeup of the standard American diet—protein powder can be a valuable resource. Especially, Schehr notes, for people who follow plant-based diets or those that have higher protein needs (i.e., fitness professionals, endurance athletes, those on specialized diets, or those who need quick recovery). Protein repairs muscle, after all, and without enough of it, our muscles can’t repair and grow after strenuous workouts (even worse, they can get inflamed and become more prone to injury). Protein powder is also great if you’re on the go or without food. “In general, I think you should use protein powder when you’re in a bind,” says Amy Shah, M.D. “Or if it’s an emergency situation.” So, is a clean ingredient, high-quality protein powder bad for you? No—but they’re harder to find than you’d think. “The healthiest protein powder is the one that has the cleanest or fewest ingredients,” Schehr says. “It should be simple and clean—meaning you should avoid any powders that have colors, dyes, or unwanted components.” Once you’ve narrowed down the offerings by ingredient list, it’s time to take a look at the types. Here’s what you’re bound to come across in your search: “The best type of protein is individualized to the person and depends on what they feel good eating,” Schehr says. “For people who want more protein and are OK with dairy, I recommend whey. If lactose intolerant or dairy-sensitive, pea or hemp are best.” Shah, on the other hand, recommends plant-based proteins above all but notes that many people like whey because of the taste. “If you’re going to have whey, make sure it’s organic,” she says. “Watch out for fillers and additives, too.” Fortunately, most brands sell one-serving samples of their protein powders—so if you’re not sure what your body prefers, you don’t have to buy a whole tub to find out. Quality protein powder can range anywhere from $30 to $60 per tub depending on the size (sometimes less if you snag it on sale), so do yourself a favor and spend the $3 or $5 to try a smaller dose before you buy in full. On the flip side, protein powders can also be filled with plenty of real sugar, usually in the form of organic cane sugar, honey, maple syrup, agave, brown rice syrup, rice malt syrup, coconut sugar, and molasses. While several of these have a marginally lower glycemic index than table sugar, our bodies convert them to glucose and our blood sugar goes up regardless. Though, if we’re realistic for a second—no one wants to eat flavorless protein powder. Even the healthiest among us have taste. And unless you’re blending it into a smoothie or adding it to a batch of baked goods, it’s not exactly a delicacy. To avoid a flavorless, joyless protein experience, broaden your search to include protein powders that contain five or fewer grams of sugar per serving. Stevia, as far as current research2 is concerned, is a decent alternative in small doses as well, though people tend to love or hate it. “I recommend limiting your protein powder intake to one meal or serving per day,” Schehr says. “There are certain circumstances where this may be increased—such as in detox—but generally limit protein powder to one serving per day.” “Consistently getting too much protein can affect kidney function over time,” Schehr notes. “And if protein is consumed when it’s not needed, it’s just adding excess calories to the diet.” “People with kidney problems should avoid protein powder unless cleared by their doctor,” she adds. “It’s also important to remember that anytime you increase your protein intake, you must also increase your water intake.” Those with kidney issues and those already satisfying their protein needs should not take protein powder, as it’s both unnecessary and potentially dangerous. Otherwise, heed this advice and keep your decision simple: Look for familiar ingredients, as few as possible, but make sure it’s something that you’re going to actually eat and enjoy. None of us need more protein sitting in our closets, right? (No? Just me? Wonderful.)
