Though it’s best to get protein from whole foods, powdered supplements can help fill in the gaps. However, protein powder can have positive or negative effects on your health depending on how you incorporate it into your diet. Here’s what to expect when you take it every day.
The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight each day to meet basic requirements. However, federal guidelines now recommend that adults aim to get 1.2–1.6 grams of protein per kilogram of body weight. That means someone who weighs 155 pounds (70 kilograms) should consider getting 84-112 grams of protein every day.
This increase is in line with existing research, which shows that people see health benefits when they consume more than the minimum daily protein amount (0.8 grams per kilogram).
Meeting these higher protein goals through diet alone is possible, but protein powder can make it easier. This supplement may be particularly helpful for people who are busy or who have low appetites.
Protein from your diet is essential for muscle protein synthesis, the process by which your body repairs and builds muscle tissue.
Adequate daily protein intake has been shown to support muscle strength, particularly in older adults and physically active people. Plus, protein supplementation is associated with a boost in muscle mass, regardless of how much someone strength trains.
Because of this, protein supplementation may be especially helpful for people undergoing weight loss. Research shows that, for adults with obesity or overweight, higher protein intakes can prevent the loss of muscle mass as people cut calories.
When you eat protein, your gut releases hormones that tell your brain you’re satisfied, reducing the desire to eat more. At the same time, protein can suppress ghrelin, a hormone that increases hunger. This means high-protein meals lead to greater satisfaction and feelings of fullness, which can result in a lower calorie intake.
A small 2022 study looking specifically at whey (milk protein) supplementation found that participants ate less after consuming a drink with protein powder. However, the supplement didn’t seem to carry a long-lasting effect on appetite.
Pairing carbohydrates with protein slows down digestion and helps minimize blood sugar spikes.
Research shows that consuming a whey (milk protein) supplement before a meal can lead to a less significant rise in blood sugar in the hour after eating, especially for people with type 2 diabetes.
Another 2020 study found similar results after studying adults with obesity and insulin resistance, a condition where the body doesn’t respond to the hormone insulin, leading to high blood sugar. Participants followed a high-protein, calorie-restricted diet and saw improvements in their insulin sensitivity, regardless of weight loss.
For some people, taking protein powder may lead to digestive symptoms such as indigestion, nausea, or stomach pain. Responses can vary depending on the type of protein, individual digestive tolerance, and other ingredients in the product. Some potential triggers for digestive issues include:
- Whey protein powders: Certain types of whey protein, which is made from dairy, could cause gastrointestinal issues for people with lactose intolerance.
- Plant-based protein powders: The higher amounts of fiber found in plant-based protein powders can make them harder to digest for some people.
- Sweeteners: Protein powders sometimes contain sugar alcohols or other artificial sweeteners, which may cause gastrointestinal issues like bloating and diarrhea. This may be more common for people with irritable bowel syndrome.
Starting with smaller servings or increasing intake gradually may help reduce symptoms.
While protein powder can help meet protein needs, relying on it too heavily may crowd out nutrient-dense whole foods.
Whole food protein sources such as beans, eggs, dairy, and fish are rich in protein, but also provide fiber, healthy fats, vitamins, and antioxidants that powders may lack. Diets rich in whole foods are consistently associated with better heart health and other long-term health outcomes.
Using protein powder regularly won’t automatically lead to nutrient gaps, but it works best as part of a balanced diet.
Most adults meet minimum daily protein standards, but the right amount of protein for you depends on a number of factors, including your age, activity level, and weight loss plans.
Here are some tips to keep in mind before you start taking protein powder every day:
- Check in on your current intake: Before you start a supplement, assess your daily protein consumption from your normal diet.
- Consider your individual protein needs: Even if you are hitting minimum protein requirements, you may want to add more protein to your diet if you are older, very active, have a medical condition, or are trying to lose weight.
- Find the right kind of supplement: Protein powders can be made from a number of different types of protein, including casein or whey (milk proteins), egg, soy, and more. If you have food sensitivities, allergies, or plant-based dietary preferences, make sure you find a product that works for you.
- Talk with an expert: It’s best to speak with a registered dietitian or healthcare provider before making protein powder a daily habit.
