Should You Add A Protein Powder To Your Diet?

A protein powder is a supplement that is stirred in drinks for more protein intake. Proteins are essential nutrients which serve a number of bodily needs. Experts suggest that men should get at least 56g of proteins on the daily whereas women should take 46g.

Some people may require more proteins because their diet doesn’t meet these limits or because they have a chronic illness. Athletes may also consume protein supplements for benefiting muscle health. However, there are differing views on whether or not a protein powder should be consumed. To start, here are the two main benefits people can get from consuming protein powders:

1 – Muscle growth and recovery

Many gym-goers consume protein shakes for the purpose of bulking up. Some studies also show that higher protein consumption can increase the size and strength of muscles. Furthermore, protein supplements can improve muscle performance and reduce damage. This is why they are taken following an exercise session as they repair damaged muscles and tissues.

2 – Weight maintenance

Proteins are known for making people feel fuller for longer and hence, reducing untimely cravings. By suppressing the appetite, proteins can be useful in the management of a healthy weight. Apart from weight maintenance, proteins may also help with weight loss.

May Or May Not Improve Heart Health

A 2016 study found that adding a protein supplement to your diet can lower the risk of heart disease. Protein powders help reduce cholesterol, blood pressure, and obesity. These three are major risk factors for cardiovascular disease.

On the flip side, a Circulation journal study concluded that protein-rich diets share a like with heart failure development. A 2015 research work also said that protein powders may not be suitable additions for those who have a high risk of heart disease. The same study also said a high-protein diet could increase weight and up risk of early mortality.

May Be High In Calories And Toxins

It is important to note that the Food And Drug Administration doesn’t regulate protein supplements. Hence, there is no way of knowing whether the product you buy is safe or not. It may contain a high amount of sugar and calories.

What’s more, it may also contain various harmful toxins. Protein powder containers may comprise of heavy metals such as lead, arsenic, mercury, and cadmium. They may also contain a higher than permitted quantity of BPAS including pesticides and other contaminants.

It’s best to get your proteins from natural sources such as nuts, legumes, eggs, lean meat, poultry, and fish. In particular health conditions, protein powders may be helpful in which case chemical-free protein supplements can be taken under medical supervision.


Protein powders can meet the nutritional needs of some people however, they do not come sans any negative health effects. There’s not much research on the long-term effects of these powders. The FDA also doesn’t check these supplements for safety.