Protein powders are everywhere, lined up on health food store shelves, stacked in fitness aisles and featured in countless post-gym social media routines. Marketed as a shortcut to better health or faster recovery, they’ve become a go-to for athletes and everyday consumers alike.
But are they healthy for you? And are they something everyone should be taking?
Kimberly Collins, MS, RDN, LD, CHC, a registered dietitian and certified health coach with Memorial Hermann, separates fact from fiction to help you better understand what protein powders are, when you might need them, the benefits of this supplement and alternative, healthy ways to increase protein in your diet.
Why People Use Protein Powders and When They’re Actually Needed
In simple terms, protein powder is a concentrated form of protein—made from foods like milk, soy, or peas—that is processed into a powder or ready-to-drink formula. They’re often used by people trying to build muscle or maintain lean body mass, and they’ve long had a presence in the weightlifting and bodybuilding community.
“Protein powder gained a lot of popularity among people looking to bulk up,” says Collins. “When your body breaks down the protein into amino acids, you’re getting the ‘building blocks’ for muscle tissue. This in turn helps rebuild and repair all the damage down during exercise, ultimately building back more muscle.”
Beyond shakes and powders, protein is now a headliner in the marketing designs and ingredients lists of many bars and snacks, even coffee creamers. And while many people associate protein powder with gyms and working out, Collins notes that it has a lesser-known use in clinical and medical settings to support recovery after illness or surgery.
“If people are undergoing surgical procedures or wound healing, they may have increased protein needs,” she explains. “When those needs are increased, we try to supplement them—often with a ready-to-drink protein formula.”
Collins notes that many hospitals have a dietitian on staff to work with patients before and after a procedure. “Patients who are presurgical can benefit from protein supplementation to meet higher protein needs,” she says. “And after surgery, protein supports wound healing. Of course, ask your doctor if you have questions about supplementing for your procedure.”
Those who are on a weight loss journey make up another group of people who consume protein powder supplements. Collins explains that when you lose weight, you don’t lose just fat—you also lose lean muscle mass. Increasing your protein intake can help preserve your lean body mass while you work to lose weight.
That said, protein needs are highly individual. “You need to speak to a professional regarding your personal situation,” says Collins. “A dietitian will help you figure out how much you need and whether you should get it from supplements or the foods you eat.”
Is Protein Powder Healthy?
The answer? It depends. Protein powders are a convenient and quick fuel, but Collins cautions that the FDA does not regulate the supplement industry.
“Always speak to your doctor or a dietitian before taking the supplement route,” she says. “There may be some indications it’s not appropriate for you, depending on your circumstances.”
For example, people with milk allergies should avoid whey- or casein-based powders. Others may need to watch for high levels of fat, saturated fat, cholesterol or added sugar, especially with the flavored powders or protein bars.
“With bars, it’s kind of a taste and texture preference,” says Collins, “but it’s important to note whether the item is marketed as a supplement or meal replacement.”
That distinction matters. Collins explains that some people use a bar as a snack when it’s really intended to replace a meal. Even though protein supplements are found in the health aisle, you’ll want to be mindful of the calories to understand the item’s intended use.
When to Eat Protein and Where to Get It
If you’re exercising, timing your protein intake can help support recovery. “It is important to consume protein after your workout—no later than two hours after,” says Collins. “You are tearing muscle, after all, and quick protein delivery will help build it back.”
But post-workout protein is only part of the picture. “We want to consume protein at every meal,” she adds. “You need to make sure that you are getting it throughout the day.”
One way to do this is to prioritize adding to your plate whole foods packed with protein. There are plenty of protein-rich options that don’t require a blender or bar wrapper, and they can help save you some cash. Some of Collins’ go-to suggestions include:
- Plant-based proteins: soy products like tofu and edamame as well as legumes like black beans, pinto beans, garbanzo beans, lentils and peas (a common ingredient in soy-free protein powders).
- Dairy: Greek yogurt (which has the highest amount of protein), kefir and milk. “Lower fat options tend to also have less sugar,” Collins notes.
- Animal-based proteins: lean meats like chicken, turkey and seafood.
- Grains with protein: quinoa and other whole grains can contribute to daily protein intake.
These whole-food options are a balanced, nutrient-dense way to meet your protein needs without relying solely on supplements.
Making Informed Choices
While protein supplements are safe for many people, Collins notes that they may not be suitable for everyone. Two groups in particular should exercise caution:
- People with milk allergies or sensitivities
- People with kidney disease or other chronic conditions
In both cases, it’s imperative to consult with a health care provider or registered dietitian before starting protein supplements.
And even if you don’t fall into one of those two groups, it’s still important to approach protein powders thoughtfully. While they can be helpful, they aren’t a one-size-fits-all solution. To ensure you're meeting your unique needs, Collins says that it’s best to talk with a professional, whether that’s your primary care provider or a registered dietitian.
“They’re going to take note of all your concerns—your goals, sensitivities and even cultural preferences—and make personalized suggestions,” she explains. “All of that information plays a role in making an informed dietary recommendation tailored just for you.”
