The supplement is popular among active people, both athletes and casual exercisers alike.
To help you out, we asked registered dietitians for the 411 on this supplement.
What is Protein?
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Protein is anessential macronutrient, meaning the body needs it in large amounts.
(The other macronutrients are carbohydrates and fats, ICYDK.)
According to Ziegelbaum, amino acids are involved in many functions in the body.
Examples include immune function, metabolism, muscle building and repair, and hormone regulation.
Amino acids also give structural support to body tissues, provide energy, and maintain digestive function.
In other words, amino acids are pretty darn important.
(There are several exceptions, likesoyandquinoa, which are complete proteins.)
What is Protein Powder?
Protein powder is a powdered form of protein sourced from animals or plants.
It’s a nutritional supplement, so it’s not meant to be amain source of protein.
Instead, it’s meant to beaddedto your existing diet to bolster your protein intake.
There also are different types of protein powder that vary by source.
The most common animal-based proteins are whey and casein, which are both derived from milk, says Whittington.
“Whey protein is a byproduct of the cheese-making process.
This isolates the whey, which is dried into a powder.
Casein is made from the curd of milk, which goes through a separation process that isolates the protein.
Both whey and casein are complete sources of protein (meaning they contain all 9 essential amino acids).
Increased Satiety
Protein increases feelings of fullness because it takes longer to digest, says Whittington.
This could help reduce hunger in between meals, which can be a lifesaver on busy days.
Muscle Building
If protein powder had a claim to fame, building muscle would be it.
More specifically, it helps recover and grow muscle after exercise, resulting in increased muscle mass.
Here’s how it works.
During physical activity, muscle tissue breaks down, says Ziegelbaum.
But, specific exercises (think weighted biceps curls or barbell squats) cause muscles to grow.
In fact,research showsresistance training in particular stimulates the synthesis of muscle protein (aka muscle growth).
Supplementing withprotein enhances this growth effect, as the amino acidstrigger the production of muscle tissue.
Muscle Maintenance
Another benefit of protein powder is muscle maintenance.
This is undoubtedly important for athletes, but non-athletes can also benefit from this perk.
That’s where protein powder comes in.
“Most healthy individuals can consume protein powder without any side effects or risks,” says Whittington.
However, as with many supplements, it’s possible to overdo it.
In general, healthy folks can consume protein powder without worrying about kidney damage, says Whittington.
It’s typically blended intosmoothiesor with liquid, such as dairy or plant-based milk, to make protein shakes.
Here’s the tricky part: There’s no overall recommended daily intake of protein powder.
That’s because protein needs are different for each person, says Ziegelbaum.
But again, that’s the amount needed for basic health.
The best way to figure out your exact protein requirement is to chat with a registered dietitian.
As Ziegelbaum explains, you might not need protein powder if you’re meeting your protein requirements through food.
Perhaps it’s a great option for you on-the-go or an easy way to add variety.
Despite its benefits, protein powder is not something everyone needs, says Ziegelbaum.
Depending on your current diet, you might already be getting enough protein for your personal needs and lifestyle.
