Are protein powders necessary?

Our nutritionists get asked this question every week. It’s no surprise, given how popular protein powders have become on social media! There’s a lot of confusion, misconceptions, and misunderstandings surrounding them, which this article will help clear up.

What exactly is protein powder?

Simply put, it’s a dietary supplement derived from naturally protein-rich sources such as milk (whey, casein), plants (peas, soy, rice), eggs, and so on. Manufacturers extract and concentrate the protein into a powder through filtration and drying processes. Depending on the product, they may also add flavorings, emulsifiers, sweeteners, or other ingredients to enhance texture, taste, and nutritional value.

Is it safe to consume protein powder?

Yes, protein powder can be part of a healthy diet, provided you choose a high-quality product and consume it appropriately.

Protein powders are among the most well-studied supplements in nutrition, and their consumption is generally considered safe for healthy individuals. They are not comparable to ultra-processed products that are high in sugar, fat, and additives. As with everything, the quality of the product makes all the difference.

Before recommending a protein powder, nutritionists take several factors into account, including digestive tolerance, total daily protein intake, and the presence of any specific medical conditions. In healthy individuals, consuming protein powder generally poses no risk to the kidneys, contrary to a myth that is still widely held.

Why should I take it? Can I take it every day?

There are several reasons why someone might consider taking a protein supplement and incorporating it into their daily routine. The most common include:

• Convenience—a quick and easy way to increase your protein intake
• Support for muscle recovery, especially after a workout
• Maintaining or building muscle mass
• Satiety, since protein helps you feel full longer

That said, if you already maintain a balanced diet and meet your protein needs, taking a supplement won’t necessarily provide any additional benefits. It’s also important to note that protein powder is a supplement and does not replace a balanced diet. It should be incorporated into an established meal routine to help satisfy hunger pangs throughout the day, not to replace a meal.

The different types of protein powders

Here are a few simple definitions to help you understand:

• Whey: Whey protein concentrate derived from milk. It contains all 9 essential amino acids.
• Iso (whey isolate): Generally, refers to a more filtered whey, containing less fat and lactose, but can also refer to various types of proteins where a specific protein has been isolated.
• Plant-based protein: Derived from various plant sources such as soy, peas, brown rice, and hemp. It is a good option for vegans but often requires a blend of multiple sources to achieve a complete amino acid profile.
• Beef protein: Made from hydrolyzed beef collagen. May be easier to digest for those who are highly sensitive to lactose.

To help you choose the right protein powder, here’s what to look for:

• A short list of ingredients
• Amount of protein per serving
• A price that reflects the product’s quality
• A Natural Product Number (NPN) on the packaging
• A logo from an independent certification body (NSF, Informed Sport, Informed Choice, GMP)
• Taste and digestibility

It’s important to note that supplements are not regulated by Health Canada in the same way that medications are. This means there is always a risk of contamination or discrepancies between what is listed on the label and the product’s actual contents. That’s why relying on independent certification bodies (such as those mentioned above) is a major advantage when choosing a protein powder. The presence of their logo on the packaging increases confidence in the quality of the product inside.

Comparative Analysis of Popular Protein Powders on the Market

With such a wide variety of products available on the market, it can be hard to know where to start. Consulting a nutritionist can help you make an informed choice and find an option that suits your needs, your dietary preferences, and your lifestyle.

Book an appointment and let’s figure it all out together! 💪🏼

References

• Australian Institute of Sport. (2025, November). Supplements, Australian Sports Commission. https://www.ausport.gov.au/ais/nutrition/supplements/group_a
• Bandara, S. B., Towle, K. M., & Monnot, A. D. (2020). A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicology reports, 7, 1255–1262. https://doi.org/10.1016/j.toxrep.2020.08.001
• Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Advances in nutrition (Bethesda, Md.), 6(3), 260–266. https://doi.org/10.3945/an.114.007716
• Devries, M. C., Sithamparapillai, A., Brimble, K. S., Banfield, L., Morton, R. W., & Phillips, S. M. (2018). Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. The Journal of nutrition, 148(11), 1760–1775. https://doi.org/10.1093/jn/nxy197

Are protein powders necessary? is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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