
On TikTok, influencers tout protein powder as key to building muscle and nourishing their bodies — all in a quick, convenient scoop added to coffee or a smoothie.
There’s no question that protein is essential for making muscles, strengthening bones and maintaining your immune system, digestion and hormone levels.
But most protein powders are considered dietary supplements, which raises the question: Do you really need a supplement to get enough protein? And if you do, what kind is best? We asked experts for advice.
Are protein powders necessary?
The “vast majority” of people in the United States already get enough protein from the foods they eat and don’t need to take it in supplement form, said Colleen Tewksbury, an assistant professor of nutrition science at the University of Pennsylvania.
Federal guidelines recommend that adults 19 and older consume 0.36 grams of protein per pound of body weight per day. That comes out to 54 grams for a 150-pound adult, or 72 grams for a person weighing 200 pounds. Research suggests, however, that older adults may benefit from adding about 50 percent more protein, and those who are pregnant, breastfeeding or do regular strength or endurance training may want to double the recommended amount or more.
Whole foods — like chicken, fish, lean meats, yogurt, cottage cheese, eggs, nuts, beans and lentils — are the best sources of protein, experts said. They offer a variety of other valuable nutrients, like vitamins, minerals, fiber, healthy fats and plant-based compounds, said Wayne Campbell, a professor of nutrition science at Purdue University.
If you’re “just slugging down a supplement” instead of eating real food, “you’ve got your protein, but you’re missing out on a lot of nutrition,” he added.
Most protein powders contain about 20 grams of protein per serving. That’s roughly equivalent to the amount found in a half-cup of diced chicken breast; two cups of brown rice and beans; three quarters of a cup of nonfat Greek yogurt topped with one ounce of walnuts; and three tablespoons of peanut butter on two medium slices of whole wheat bread.
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