While often touted by athletes and fitness enthusiasts, many people can benefit from protein powder. “Protein powder supplementation is beneficial for individuals who struggle to meet their daily protein needs through whole foods alone,” says Dr. Antonio. “This includes athletes, bodybuilders, older adults, individuals recovering from injuries and those following plant-based diets with limited protein sources.”
“Protein supplementation can be particularly useful when aiming for muscle gain, weight loss or convenience in a busy lifestyle,” he adds.
Research suggests protein powder supplementation may enhance muscle mass and performance, as well as manage weight.
“[Protein powder] can improve body composition by enhancing lean muscle mass while promoting fat loss, particularly when paired with resistance training,” notes Dr. Antonio.
Additionally, research suggests protein powder supplementation may improve aerobic capacity, positively affect metabolic and cardiovascular risk factors and even provide better glycemic control in people with diabetes.
Does Protein Powder Help With Weight Loss?
Protein powder may help with weight loss, according to research. A 2022 systematic review in the Journal of Obesity & Metabolic Syndrome that examined the effect of whey protein on weight, body fat, lean body mass, fat-free mass and waist circumference found evidence supporting the use of whey protein to improve body composition, particularly when paired with resistance training and a reduction in calorie consumption.
“The macronutrient protein helps support a calorie deficit by helping to keep us full and satisfied between meals,” explains Werner. “Protein also aids in preserving our lean muscle mass while in a deficit, allowing our body to prioritize burning body fat.”
Indeed, a 2020 analysis in Toxicology Reports links high-protein diets to an increase in satiety, or feeling full, and a decrease in body weight and fat mass.
If you’re using protein powder for weight management purposes, Werner recommends opting for whey or casein varieties. “Whey protein is typically lower in carbohydrates and overall calories, making it a great option for those eating in a calorie deficit,” she says. “Casein protein offers a slower release and will help keep you full for longer periods.”
Protein Powder Side Effects
Researchers note complications related to protein powder supplements include undigested protein and impaired gut health, which may lead to symptoms like diarrhea, stomach pain, nausea, dehydration and decreased appetite.
Meanwhile, protein powders may not be suitable for everyone. “There are a few groups that may need to avoid protein supplements,” says Werner. “Those with chronic kidney disease should discuss their protein intake with their medical provider. Anyone with severe allergies or intolerances should be diligent about label reading to avoid any potential issues.”