Tips on Protein Powder Intake

Many eating plans promote increased protein intake, but these same recommendations ban processed foods. Overall, most protein powders are ultra-processed foods but can be part of a healthy eating plan.

The best way to have protein powder is to incorporate it with whole foods, so that it supplements your daily intake of protein from a wide variety of sources. Here are some tips on how to use protein powder for a boost of protein, in a healthy way.

1. Research and look for a protein powder type that fits your needs. For animal or plant based protein powder, choose one that works with your preferences. Whey is a great option as it has great absorbability. Single ingredient plant-based protein powder may lack essential amino acids, but others may have a plant blend that can provide the same types of amino acids found in whey and other animal-based protein powder.

2. Check if the protein powder has a Nutrition Facts Label, and if not, whether it has been validated by third party testing organizations. Checking this will prevent you from buying protein powder that has been contaminated or improperly dosed.

3. Prioritize getting protein mainly from a variety of whole foods. Add protein powder to whole foods in meals or snacks where you find you are lacking protein. For example, add protein powder in smoothies as a snack, or in overnight oats for breakfast. Do not replace a meal with a protein powder shake, and balance out protein from dairy, meat, fish, nuts, and legumes.

4. See your Registered Dietitian Nutritionist to determine your protein needs and the best way for you to get your protein.

In summary, protein powder is a type of processed food, but with the right balance with whole food, it can be a beneficial source of protein. Most Americans do get enough protein from whole food, but this may vary by individual. Make sure to check your current diet and incorporate protein powder in moderation.

Works Cited:

Dana Angelo White, M.S. “Is Protein Powder Healthy?” Food Network, Food Network, 4 Sept. 2024, www.foodnetwork.com/healthyeats/fitness-and-wellness/is-protein-powder-healthy-processed.