<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Protein-powder-cde7d56.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Protein-powder-cde7d56.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Protein-powder-cde7d56.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-876395 alignnone size-landscape_thumbnail" alt="Whey protein powder with measuring spoon" title="Is protein powder good for you?" /> <p>Protein is an essential nutrient needed by the body for growth, repairing damaged cells, making hormones, and building muscle. Protein is made up of building blocks called amino acids. There are <a href="https://www.ncbi.nlm.nih.gov/books/NBK234922/" target="_blank" rel="noopener">nine essential amino acids</a> which aren’t made by the body, so they need to come from the diet.</p>
<p>Typically associated with body building, protein powders have grown in popularity in recent years. People now use protein powder to help meet daily protein needs, gain or lose weight, with certain medical conditions or when recovering from injury or surgery.</p>
<p><strong>There are a wide range of protein powders to choose from including whey, pea, casein and soy protein. Read on to find out more and check out our reviews of the <a href="/review/best-protein-powders" target="_blank" rel="noopener">best protein powders</a>, <a href="/review/best-vegan-protein-powders" target="_blank" rel="noopener">vegan protein powders</a> and guide to <a href="/howto/guide/how-much-protein-to-build-muscle" target="_blank" rel="noopener">how much protein you need to build muscle</a>.</strong></p>
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<h2>Are protein shakes good for you?</h2>
<p>Protein shakes are a convenient way to meet or increase daily protein intake. Adding protein powder to a snack or meal is an easy way to feel fuller for longer. They are not an essential part of the diet – you can meet your daily protein needs by eating protein-rich whole foods such as meat, fish, dairy, eggs, nuts, seeds, beans and legumes. By consuming these whole foods, you are also getting the added benefit of fibre, vitamins and minerals not present in the protein powder. Shop-bought protein shakes may contain added sugars so you are better off making them at home where you can control what’s going in them and save your pennies.</p>
<h2>What are the main types of protein powder?</h2>
<p>There are two types of protein powder, animal and plant. Popular animal proteins are whey and casein (both from derived from milk), while pea and soy are favourite plant-based powders. There are number of other types such as hemp, pumpkin seed, collagen and rice which can also be used in the same way, or in smoothies, shakes or baking such as pancakes and porridge.</p>
<h3>What is pea protein and is it good for you?</h3>
<ul>
<li>Pea protein is a vegan source of protein made from green and yellow split peas</li>
<li>It contains all nine essential amino acids and is high in iron</li>
<li>It is low in an amino acid called methionine</li>
<li>It is not as readily absorbed as the animal proteins but is <a href="https://pubmed.ncbi.nlm.nih.gov/25628520/" target="_blank" rel="noopener">effective at building muscle</a></li>
</ul>
<h3>What is whey protein and is it good for you?</h3>
<ul>
<li>Whey protein is an animal protein derived from cow’s milk</li>
<li>It contains all nine essential amino acids and is rich in the amino acid leucine</li>
<li>It’s an easily digestible source of animal protein that’s absorbed quickly</li>
<li>It has been shown to <a href="https://pubmed.ncbi.nlm.nih.gov/24724774/" target="_blank" rel="noopener">support athletic performance and build muscle</a></li>
<li>Evidence suggests whey protein is <a href="https://pubmed.ncbi.nlm.nih.gov/20826169/" target="_blank" rel="noopener">better at reducing body fat</a> and increasing lean body mass than other proteins, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6526665/" target="_blank" rel="noopener">may lower blood pressure</a></li>
<li>It’s not suitable for vegans, or those with dairy intolerance/allergy</li>
</ul>
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<h3>What is casein protein and is it good for you?</h3>
<ul>
<li>Casein protein is an animal protein also derived from cow’s milk</li>
<li>It contains all nine essential amino acids</li>
<li>It is absorbed more slowly than whey protein, providing a steady release of amino acids</li>
<li>It keeps you fuller for longer and is more suited to periods of <a href="https://pubmed.ncbi.nlm.nih.gov/22330017/" target="_blank" rel="noopener">fasting or sleep</a></li>
<li>It’s not suitable for vegans or those with dairy intolerance/allergy</li>
</ul>
<h3>What is soy protein and is it good for you?</h3>
<ul>
<li>Soy protein is a plant protein derived from soy beans</li>
<li>It contains all nine essential amino acids and has a high protein content</li>
<li>It has been <a href="https://pubmed.ncbi.nlm.nih.gov/19145965/" target="_blank" rel="noopener">linked to some impressive health benefits</a> including <a href="https://pubmed.ncbi.nlm.nih.gov/33971994/" target="_blank" rel="noopener">maintaining body composition</a></li>
<li>Soy contains phytoestrogens which in some individuals mimic the effect of the hormone oestrogen – there are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/#:~:text=A%20litany%20of%20health%20benefits,adverse%20health%20effects%20as%20well." target="_blank" rel="noopener">pros and cons</a> of including phytoestrogens in your diet – so soy protein might not be suited to everyone</li>
</ul>
<h2>What are the signs of protein deficiency?</h2>
<p>Protein deficiency is uncommon with the western diet. As a guide, it is recommended we consume 0.8g of protein per kilogram of body weight per day. However, protein needs vary depending on age, activity levels and overall health. For those who are physically active, the daily intake is higher and those who are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7997328/#:~:text=The%20recommended%20dietary%20allowance%20(RDA,and%20third%20trimesters%20%5B3%5D." target="_blank" rel="noopener">pregnant</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/9240917/#:~:text=The%20recommended%20increment%20in%20protein,is%20about%2020%20g%2Fday." target="_blank" rel="noopener">breastfeeding</a> and those with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400018/" target="_blank" rel="noopener">certain medical conditions</a> require more.</p>
<p>Common signs of protein deficiency include:</p>
<ul>
<li>Brittle hair and nails</li>
<li>Feeling weak/hungry</li>
<li><a href="https://pubmed.ncbi.nlm.nih.gov/2105184/" target="_blank" rel="noopener">Poor immunity</a>/frequently getting ill</li>
<li><a href="https://journals.lww.com/idoj/fulltext/2019/10020/dietary_protein_deficit_and_deregulated_autophagy_.3.aspx" target="_blank" rel="noopener">Muscle weakness and decreased muscle mass</a></li>
<li><a href="https://doi.org/10.1016/j.csbj.2019.07.005" target="_blank" rel="noopener">Stress fractures</a></li>
<li><a href="https://doi.org/10.3945/jn.114.198622" target="_blank" rel="noopener">Stunted growth</a></li>
</ul>
<h2>Does protein make you gain weight?</h2>
<p>Protein offers several benefits that can help with weight loss. It <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/" target="_blank" rel="noopener">takes longer to digest</a> than carbohydrates alone, filing you up for longer which can reduce the need for snacks or the likelihood of overeating. Protein can also help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/" target="_blank" rel="noopener">preserve and build lean muscle mass</a>.</p>
<p>Protein shakes can help increase feelings of fullness and satiety. Consuming a protein shake as a meal replacement or a snack can help reduce hunger and calorie intake. This can be especially helpful for those who struggle with portion control or frequent snacking; however powders and shakes should not replace whole food sources of protein in the diet.</p>
<h3>Want more like this? Try…</h3>
<p><a href="/howto/guide/how-much-protein-to-build-muscle" target="_blank" rel="noopener">How much protein do I need to build muscle?</a><br>
<a href="/howto/guide/protein-and-carbs-get-balance-right" target="_blank" rel="noopener">Protein and carbs – get the balance right</a><br>
<a href="/howto/guide/high-protein-low-carb-recipes" target="_blank" rel="noopener">High-protein meal ideas</a><br>
Training for a marathon? Check out our <a href="/feature/marathon-nutrition" target="_blank" rel="noopener">marathon hub.</a></p>
<hr>
<p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href="https://bant.org.uk/" target="_blank" rel="noopener noreferrer">British Association for Nutrition and Lifestyle Medicine</a> (BANT) and the <a href="https://www.cnhc.org.uk/" target="_blank" rel="noopener noreferrer">Complementary & Natural Healthcare Council</a> (CNHC). Find out more at <a href="https://urbanwellness.co.uk/" target="_blank" rel="noopener noreferrer">urbanwellness.co.uk</a>.</em></p>
<p><em>All health content on </em><em><span class="skimlinks-unlinked">bbcgoodfood.com</span></em><em> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a title="https://www.immediate.co.uk/terms-and-conditions" href="https://www.immediate.co.uk/terms-and-conditions">terms and conditions</a> for more information.</em></p>
Is protein powder good for you?
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