Protein powders: Are they bad for your health?

Protein powders are a common supplement, particularly among the elderly and those seeking to enhance muscle mass. But are they beneficial for your health? In my local health food store, there's a section that's always intrigued me – the area filled with numerous white plastic containers brimming with protein powder supplements. In the gym's changing room, however, many individuals extol their virtues, stating that they simply incorporate a scoop of powder into milk or a smoothie, engage in physical activity, and subsequently build additional muscle.

With their popularity extending far beyond bodybuilders and professional athletes, it seems appropriate to examine the evidence surrounding protein powders. Some individuals utilize a protein drink as a snack between meals or even as a meal substitute if they're pressed for time. Vegans sometimes use these supplements to increase their protein intake if they feel they're not consuming enough. Additionally, there are hundreds of new food products in supermarkets – ranging from cereal bars to ice cream and chocolate – that prominently display their protein content. The protein in these powders can originate from animal sources such as eggs or milk, or from plants like peas, potatoes, rice, and soybeans.

Protein is a crucial component of our diet. It's necessary for muscle building and repair, bone strength, immune system maintenance, and the proper functioning of our brains, hearts, and skin. Foods such as eggs, milk, yogurt, fish, lentils, meat, soy, nuts, and seeds are all rich in protein, and the majority of adults in high-income countries consume at least the daily amount of protein recommended by health authorities. However, some scientists, like Stuart Phillips from McMaster University in Canada, argue that the recommended levels might not be sufficient for everyone. The amount of protein you need is contingent on your age, health status, and exercise regimen, so the standard recommendation may not be applicable to everyone. For instance, some older individuals may have a reduced appetite, leading to insufficient protein intake from their diet. Conversely, if you're a professional endurance athlete, your protein requirements may exceed those of the average adult.