The fact that something called protein powder even exists tells you just how much people love protein.
Proteinalso seems to be the only macro that doesnt regularly get shit on bydiet trends.
But how well-founded is that assumption?
Getty / iprogressman
How necessary is protein powder, actually?
Heres how much protein most people need.
So lets first talk about how much protein you in fact need.
National Library of Medicine.
(Thats approximately 0.36 grams per pound.
Dont ask me why guidelines developed for people living in this country use the metric system!
Based on those guidelines, most people already get enough protein from their diets, per theU.S.
National Library of Medicine.
But if muscle gains are your goal, heres how much protein you need per day.
So we know how much protein most people need, but maybe youre not most people.
Howmuchmore depends not just on who you are but also who you ask.
TheInternational Society of Sports Nutrition(ISSN) came up with a similar number.
Yeah, thats a lot of protein.
For a 150-pound adult, thats an extra 21 to 81 grams ofproteinper day.
So does it matter if you get your protein from powder or from food?
Deciding whether you legit need protein powder is pretty simple.
We just addressed the first question: how much protein you need.
The second question is: How well is your diet meeting those needs?
Whether or not you need protein powder really depends on what your diet consists of already, Gonzalez says.
Most people can indeed get enough protein, powder-free.
It is absolutely possible to consume adequate protein from real food, adds Linsenmeyer.
Real food also has a couple advantages over powder.
It can certainly cost less, given some protein powders can cost you a pretty penny.
The main benefit is what you automatically get alongside the protein.
Now, lets say youre finding it hard to get enoughprotein from food.
Thats where protein powder can really come in handy.
If youre not getting enough protein already, a protein supplement can be beneficial, Gonzalez says.
Most vegans can do fine with proper meal planning, Kitchin adds.
As for the vast majority of us, who probably dontneedprotein powder, strictly nutritionally speaking?
Mainly, you cant overstate the convenience factor of the chuggable, portable, lightweight, takes-two-seconds-to-make shake.
(BTW, if youreallywant to be efficient AF here, consider opting for whey protein powder.
When you consume your protein actually matters.
Protein is vital after a workout, Ansari says.
But it is important for people to know that more [all at once] is not necessarily better.
We dont have a storage form of protein that we can pull from, Kitchin says.
It really comes down to your lifestyle, your needs, and your preferences.
Or hell, maybe a protein shake makes you feel healthy and awesome, and you like that feeling!
For some people it just makes them feel good about what theyre doing, Kitchin says.
Nothin wrong with that.
The good news is that theres probably not a downside to overdoing it.
Excess protein is unlikely to be harmful, Kitchin points out.
(Although the agency does have the power to ban misbranded or contaminated supplements.)
Just as with other supplements, studies have found thatsome protein powdershave stuff theyre not supposed to in them.
This indicates it has been lab-tested for contaminants,banned substances, and/or ingredient veracity and quality.
(In other words, what it says on the ingredients label is exactly what you get.)
The TL;DR of the whole situation?
You probably get enough of it.
If youre worried you dontor just like protein powderthen go for it, and stick with a reputable company.
Either way, spread your protein intake throughout the day.
And if you end up getting more than you need, its probably NBD.
People can get really down into the weeds with this stuff, as Kitchin puts it.
