What Are Protein Powder Supplements Good For?
Protein powder supplements have surged in popularity with athletes and health-conscious people alike. But what are they actually good for? Here are the main benefits, and what the research says about each....
Protein powder supplements have surged in popularity with athletes and health-conscious people alike. But what are they actually good for? Here are the main benefits, and what the research says about each.
1. Muscle growth and recovery
Protein is essential for building and repairing muscle tissue. A large meta-analysis of randomized trials found that protein supplementation increased gains in muscle mass and strength from resistance training in healthy adults.1 That's why protein powder is so popular with athletes, bodybuilders and anyone who lifts regularly.
2. Weight management
Protein helps you feel full, and higher-protein diets can help preserve muscle while you lose weight.2 A protein shake can help you manage your overall calorie intake, especially if it replaces a less filling snack rather than being added on top of everything else.
3. Support for training
Getting enough protein supports the adaptations you work for in training. One thing protein powder isn't proven to do: a systematic review found protein supplements haven't consistently reduced muscle damage or soreness or sped up recovery of performance after hard workouts.3 Total daily protein is what counts most. For active people building muscle, about 1.4 to 2.0 grams per kilogram of body weight a day is a common target.4
4. Convenience and versatility
Protein powder is an easy, versatile way to get more protein. Mix it with water or milk, or add it to smoothies, oatmeal and baked goods. That's especially helpful if you're busy or struggle to get enough protein from whole foods alone.
5. Support for plant-based diets
Well-planned vegetarian and vegan diets can meet protein needs,5 but it can take more planning. Plant-based protein powders made from pea, brown rice, soy or hemp offer a convenient way to fill the gap. Blends like pea and rice give a more balanced amino acid profile.
6. Immune system support
Protein provides the building blocks your body uses to make antibodies and immune cells. Getting enough protein overall helps keep your immune system working the way it should. A powder is one convenient way to do that, especially if your intake is low.
The bottom line
Protein powder supplements are good for making your daily protein target easier to hit, which supports muscle growth, weight management, plant-based diets and overall health. They should complement a balanced diet and exercise routine, not replace whole foods. If you have a medical condition, talk to your doctor or a registered dietitian for personalized advice.
Sources 5
Numbers in the article link to these sources.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, 2018.
- Leidy HJ, Clifton PM, et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 2015.
- Pasiakos SM, Lieberman HR, McLellan TM. Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports Medicine, 2014.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN, 2017.
- Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 2016.
