What to Know About Reading Nutrition Labels - GoodRx
The percent daily value (%DV) is listed on the right side of the label. It tells you how much of a nutrient in a serving of the food contributes to the total ...
protein needs are unique
Also, keep in mind that more isn’t necessarily better. Too much protein can lead to gut or kidney problems. While <anchor>protein needs are unique</anchor> to each person, the general recommendation for most adults is around 0.8 g of protein per kg of body weight.
Is Protein Powder Good for You? - GoodRx
Is Protein Powder Good for You? - GoodRx

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# Is Protein Powder Good for You?

[![Cheyenne Buckingham, BS](https://www.grxstatic.com/4f3rgqwzdznj/5KXiQEV5lyOmibVcE3SdZN/004eddc57dc4ebf60ecb0fc704312aed/Cheyenne-Buckingham.png?format=png&auto=webp&width=48)](/about/bio/cheyenne-buckingham)[![Patricia Pinto-Garcia, MD, MPH](https://www.grxstatic.com/4f3rgqwzdznj/2dDvNXrERRVqdM7HSwMXM3/013670845dd6554f4c4e34dd00b54458/patricia-pinto-garcia.jpg?format=pjpg&auto=webp&width=48)](/about/bio/patricia-pinto-garcia)

Written by [Cheyenne Buckingham, BS](https://www.goodrx.com/about/bio/cheyenne-buckingham) \| Reviewed by [Patricia Pinto-Garcia, MD, MPH](https://www.goodrx.com/about/bio/patricia-pinto-garcia)

Published on January 12, 2022

**Key takeaways:**

- Protein powder is a common type of nutritional supplement that’s often taken after a workout.

- In most cases, protein powder isn’t harmful to your health. But it’s not usually necessary — especially if you eat foods that are rich in proteins.

- Working with a healthcare provider can help you determine whether taking this type of supplement is right for you.


### Table of contents

[What is protein powder](/well-being/diet-nutrition/best-protein-powder?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#what-is-protein-powder)

[Should I take protein powder](/well-being/diet-nutrition/best-protein-powder?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#should-i-take-protein-powder)

[How much protein do you need](/well-being/diet-nutrition/best-protein-powder?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#how-much-protein-do-you-need)

[Choosing a protein powder](/well-being/diet-nutrition/best-protein-powder?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#choosing-a-protein-powder)

[Using protein powder](/well-being/diet-nutrition/best-protein-powder?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#using-protein-powder)

[Is protein powder bad?](/well-being/diet-nutrition/best-protein-powder?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#is-protein-powder-bad-)

[Are whole foods better?](/well-being/diet-nutrition/best-protein-powder?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#are-whole-foods-better-)

[Bottom line](/well-being/diet-nutrition/best-protein-powder?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#bottom-line)

[References](/well-being/diet-nutrition/best-protein-powder?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#references)

01:21

Reviewed by [Alexandra Schwarz, MD](https://www.goodrx.com/about/bio/alexandra-schwarz) \| May 30, 2024

Protein is an important [macronutrient](https://www.goodrx.com/well-being/diet-nutrition/how-to-count-macros "").  While it’s possible to meet your protein needs through diet alone, many people rely on protein powders — especially people who lead active lifestyles or follow plant-based diets.

## What is protein powder?

Protein powder is a type of nutritional supplement that is typically made from plant-based foods, eggs, or milk. While it is often taken to promote muscle recovery after exercise, it can also give people who don’t get enough protein a way to meet daily needs.

Typically, protein powders include added ingredients such as:

- Vitamins and minerals

- Sugar, [natural](https://www.goodrx.com/well-being/diet-nutrition/natural-sweeteners "") or [artificial sweeteners](https://www.goodrx.com/well-being/diet-nutrition/artificial-sweeteners ""), or [sugar alcohols](https://www.goodrx.com/well-being/diet-nutrition/what-are-sugar-alcohols-and-are-they-healthy "")

- Flavorings, like cacao, vanilla, or other natural ingredients

- Thickening agents, like guar gum or xanthan gum

- Healthy fats, like lecithin or sunflower oil


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### What does protein powder do?

The thought behind taking protein powder after a workout is that it may [reduce muscle damage](https://link.springer.com/article/10.1007/s40279-013-0137-7 ""). But it’s unclear whether protein supplementation has a significant impact on muscle repair. That said, studies have shown that [protein powder may be good](https://www.sciencedirect.com/science/article/abs/pii/S0261561420306877 "") for [increasing lean muscle mass](https://www.goodrx.com/well-being/movement-exercise/how-to-build-lean-muscle "") and improving exercise performance.

Taking protein powder is also a way to help you meet your daily needs of the macronutrient, which is essential for [overall health](https://medlineplus.gov/dietaryproteins.html "").

## Should I take protein powder?

Simply put, it’s not necessary to take protein powder. You can get all the protein you need through whole foods and beverages alone. Although, there are some scenarios in which you might struggle to meet your daily needs without a supplement.

For example, if you’re training for a [race or another athletic event](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521232/ ""), it’s helpful to consume protein after you work out. Sometimes, [drinking a shake](https://www.goodrx.com/well-being/movement-exercise/protein-shake-before-or-after-workout "") or smoothie made with protein powder is the quickest and most convenient way to do this.

And, if your goal is to [gain muscle](https://pubmed.ncbi.nlm.nih.gov/31565912/ ""), you will need to up your overall protein intake — likely to between 1.2 g and 1.7 g per kilogram of body weight per day. A protein powder may help you attain that goal more efficiently. But keep in mind that this range is more applicable to athletes than the general population. The amount of protein most people need to build muscle is likely much lower and is highly variable. And [too much protein](https://www.goodrx.com/well-being/diet-nutrition/too-much-protein-health-risks "") comes with its share of health risks.

Before you make major changes to your diet, it’s always a good idea to speak with your healthcare provider or a [registered dietitian](https://www.goodrx.com/healthcare-access/patient-advocacy/dietitian-vs-nutritionist ""). This is especially the case if you’re having trouble eating or are concerned about your protein intake. A health professional can help determine if supplements, including protein powders, are a good option for you.

## How much protein do I need?

As mentioned above, protein needs can vary greatly from one person to the next and depend on factors like:

- Age

- Sex

- Height

- Muscle mass

- Activity level


For the average healthy adult, the recommended daily dietary allowance for protein is [0.8 g per kg](https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ "") of body weight. This means that someone who weighs 150 pounds, for example, will need about 54 g of protein a day.

Athletes, on the other hand, require [much more protein](https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ ""). In fact, it’s recommended that athletes consume between 1.2 g and 2.0 g per kilogram of body weight a day to maintain muscle mass. This is why many athletes turn to protein powder and other supplements.

## Tips for picking a protein powder

There are a few things you’ll want to take into consideration before choosing a protein powder. Here are a few simple tips to follow when deciding what protein powder is best for you:

- For plant-based eaters, products with [pea protein](https://www.goodrx.com/well-being/diet-nutrition/health-benefits-green-peas "") and soy are great options.

- For people who have [lactose intolerance](https://www.goodrx.com/conditions/allergies/lactose-intolerance-symptoms ""), it may be a good idea to avoid whey-based protein powder, though there is minimal lactose in it.

- For people with [diabetes](https://www.goodrx.com/conditions/diabetes "") or those watching their sugar intake, be sure to choose a protein powder that has little to no [added sugars](https://www.goodrx.com/well-being/diet-nutrition/what-is-added-sugar-the-different-names-of-sugar "").

- For people with gastrointestinal issues, such as [irritable bowel syndrome](https://www.goodrx.com/conditions/irritable-bowel-syndrome ""), choose powders that don’t contain artificial sweeteners, which can [worsen symptoms](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819855/ "").


It’s worth noting that, for gaining muscle, the [International Society of Sports Nutrition](https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 "") found that whey protein has a slight edge over other types.

Grocery store shelves are often stocked with a variety of brands that claim their products are the best. But, at the end of the day, the nutritional benefits that each type of protein powder offers are quite similar. Consider sticking to products that are made by reputable brands, as well as ones that aren’t loaded with added sugars.

## How to use protein powder

Generally, it’s best to follow the directions on the container when taking protein powder. You can add protein powder to a variety of different foods and beverages, including:

- Cow’s milk

- [Plant-based milk](https://www.goodrx.com/well-being/diet-nutrition/plant-based-milk ""), like almond, hemp, or oat milk

- Water

- Coconut water

- Smoothies

- Pancake or waffle batter

- Oatmeal


Just be sure not to ” [dry scoop](https://www.goodrx.com/well-being/diet-nutrition/what-is-dry-scooping-pre-workout ""),” or take it without liquid. Inhaling the powder when it’s not diluted in a liquid can cause choking or [aspiration](https://medlineplus.gov/ency/article/002216.htm ""). This can ultimately increase the risk of certain [upper respiratory illnesses](https://www.ncbi.nlm.nih.gov/books/NBK470459/ ""), such as pneumonia, and even cause damage to the lungs.

### When to take protein powder

In general, taking protein powder once a day, or every few days, is plenty. But this will vary from person to person, which we discuss below.

When you do take protein powder, it’s probably best to do so [within 2 hours](https://pubmed.ncbi.nlm.nih.gov/28919842/ "") of finishing a workout. Though, some research suggests that [timing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5667622/ "") your protein powder intake to exercise may not matter at all.

### How much protein powder should I take?

As mentioned, your protein needs — and, in turn, how much protein powder you should take — depends on multiple factors, including your:

- Physical activity level

- Health and if you have any medical conditions

- Sex


It's generally believed that there is a limit to how much protein you should eat per meal. In fact, research has suggested that, in young adults, consuming between [20 g and 25 g of protein per meal](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/ "") is most beneficial for muscle protein synthesis. Consuming a greater amount of protein in one sitting could lead to kidney and gut problems, and any protein your body doesn’t need will be converted to and stored as fat.

For context, the amount of protein in each scoop of protein powder varies, but it’s anywhere from 10 g to 30 g.

## Is protein powder bad for you?

In short, protein powder generally isn’t harmful to your health when taken in the recommended amounts. However, there are a few things to know before buying one.

There has been concern about the presence of heavy (and potentially toxic) [metals](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7509468/ "") in protein supplements. In 2018, the [Clean Label Project](https://cleanlabelproject.org/blog-post/new-study-of-protein-powders-from-clean-label-project-finds-elevated-levels-of-heavy-metals-and-bpa-in-53-leading-brands/ "") released an independent study that found heavy metals and BPA, a chemical often found in plastic, in 53 different brands of protein powders.

Still, research around this is mixed. For example, a 2020 study published in the journal [_Toxicology Reports_](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7509468/ "") concluded that heavy metal exposure from protein powders shouldn’t cause adverse health effects. Still, experts [continue to warn](https://www.who.int/news-room/fact-sheets/detail/lead-poisoning-and-health "") that there’s no “safe” level of heavy metal exposure.

A [Certificate of Analysis (COA)](https://cleanlabelproject.org/protein-powder-white-paper/ "") is often a good measure for determining how safe a protein powder is, because it discloses how many heavy metals or traces of chemicals are present in the product.

However, companies aren’t legally required to release COAs. And the [FDA isn’t required](https://www.center4research.org/protein-powders-more-harm-than-good/#:~:text=Under%20the%20Dietary%20Supplement%20Health,the%20labels%20say%20they%20contain. "") to make sure protein powders, or any supplement, are safe and effective. It can be helpful to research if the product is [NSF Certified for Sport](https://www.nsfsport.com/ "") or approved by [Informed Choice](https://choice.wetestyoutrust.com/ "").

## Should you choose whole foods over protein powder?

[Whole foods](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7393990/ "") are almost always the best source of protein. That’s because, in addition to protein, you get a wealth of other nutrients from them.

It’s also important to note that there are nine essential amino acids that must be consumed via [protein-rich dietary sources](https://www.goodrx.com/conditions/diabetes/how-to-make-meals-to-best-manage-your-blood-sugar-levels ""). This is simply because the body can’t produce them on its own.

Some examples of animal-based protein sources are:

- **Beef:** A 3-ounce  top steak contains [25 g protein](https://fdc.nal.usda.gov/fdc-app.html#/food-details/169458/nutrients "").

- **Fish:** A 3-ounce filet of salmon contains [19 g of protein](https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients "").

- **Greek yogurt:** A 6-ounce container of nonfat, plain yogurt has [17 g of protein](https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients "").

- **Cow’s milk:** 1 cup of whole milk contains [8 g protein](https://fdc.nal.usda.gov/fdc-app.html#/food-details/172217/nutrients "").

- **Eggs:** 1 large, hard-boiled egg contains [6 g of protein](https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients "").


Some [plant-based protein sources](https://www.goodrx.com/well-being/diet-nutrition/plant-based-sources-of-protein "") include:

- **Lentils:** 1 cup contains [18 g of protein](https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients "").

- **Kidney beans:** 1 cup contains [16 g of protein](https://fdc.nal.usda.gov/fdc-app.html#/food-details/626166/nutrients "").

- **Oats:** 1 cup contains [11 g of protein](https://fdc.nal.usda.gov/fdc-app.html#/food-details/173904/nutrients "").

- **Quinoa:** 1 cup contains [8 g of protein](https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients "").

- **Almonds:** 1 ounce contains [6 g of protein](https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients "").


## The bottom line

Getting enough protein through diet alone is usually manageable. But if you aren’t getting enough of the macronutrient through what you eat and drink — or you are looking to gain muscle — protein powder can be a good option. But, remember, getting your protein through whole foods is always preferred.

If you’re at all worried about your protein intake, be sure to talk with a healthcare provider.

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## Why trust our experts?

![Cheyenne Buckingham, BS](https://images.ctfassets.net/4f3rgqwzdznj/5KXiQEV5lyOmibVcE3SdZN/004eddc57dc4ebf60ecb0fc704312aed/Cheyenne-Buckingham.png)

Written by:

[Cheyenne Buckingham, BS](https://www.goodrx.com/about/bio/cheyenne-buckingham)

Cheyenne Buckingham is a journalist and editor who specializes in nutrition, women's health, fitness, food injustice, and the relationship between chronic disease and diet. She has 6 years of experience covering food, health, wellness, and fitness.

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Edited by:

[Kelsey Abkin](https://www.goodrx.com/about/bio/kelsey-abkin)

Kelsey Abkin has been working as a journalist since 2016. She has held many titles throughout her career, including editor, content strategist, digital strategist, and writer.

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Reviewed by:

[Patricia Pinto-Garcia, MD, MPH](https://www.goodrx.com/about/bio/patricia-pinto-garcia)

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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## References

Bandara, S. B., et al. (2020). [A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7509468/ ""). _Toxicology Reports_.

Clean Label Project. (2018). [New study of protein powders from Clean Label Project finds elevated levels of heavy metals and BPA in 53 leading brands](https://cleanlabelproject.org/blog-post/new-study-of-protein-powders-from-clean-label-project-finds-elevated-levels-of-heavy-metals-and-bpa-in-53-leading-brands/ "").

View All References (27)

expand\_more

Clean Label Project. (2018). [Protein powder: Our point of view](https://cleanlabelproject.org/protein-powder-white-paper/ "").

Duarte, N. M., et al. (2019). [Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: A blinded randomized clinical trial (pilot study)](https://pubmed.ncbi.nlm.nih.gov/31565912/ ""). _The Journal of Sports Medicine and Physical Fitness._

Hirschfield, J. (n.d.). [Protein powers may be doing more harm than good](https://www.center4research.org/protein-powders-more-harm-than-good/#:~:text=Under%20the%20Dietary%20Supplement%20Health,the%20labels%20say%20they%20contain. ""). National Center for Health Research.

Jager, R., et al. (2017). [International society of sports nutrition position stand: Protein and exercise](https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 ""). _Journal of the International Society of Sports Nutrition._

Kårlund, A., et al. (2019). [Protein supplements and their relation with nutrition, microbiota composition and health: Is more protein always better for sportspeople?](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521232/ "") _Nutrients_.

Kerksick, C. M., et al. (2017). [International Society of Sports Nutrition position stand: Nutrient timing](https://pubmed.ncbi.nlm.nih.gov/28919842/ ""). _Journal of the International Society of Sports Nutrition._

Kim, J., et al. (2017). [Effect of timing of whey protein supplement on muscle damage markers after eccentric exercise](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5667622/ ""). _Journal of Exercise Rehabilitation_.

Lin, Y., et al. (2021). [Protein supplementation increases adaptations to endurance training: A systematic review and meta-analysis](https://www.sciencedirect.com/science/article/abs/pii/S0261561420306877 ""). _Clinical Nutrition_.

MedlinePlus. (2015). [Dietary proteins](https://medlineplus.gov/dietaryproteins.html "").

MedlinePlus. (2020). [Aspiration](https://medlineplus.gov/ency/article/002216.htm "").

Melse-Boonstra, A. (2020). [Bioavailability of micronutrients from nutrient-dense whole foods: Zooming in on dairy, vegetables, and fruits](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7393990/ ""). _Frontiers in Nutrition_.

Pasiakos, S. M., et al. (2014). [Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: A systematic review](https://link.springer.com/article/10.1007/s40279-013-0137-7 ""). _Sports Medicine_.

Sanivarapu, R. R., et al. (2022). [Aspiration pneumonia](https://www.ncbi.nlm.nih.gov/books/NBK470459/ ""). StatPearls.

Schoenfeld, B. J., et al. (2018). [How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/ ""). _Journal of the International Society of Sports Nutrition._

Spencer, M., et al. (2016). [Artificial sweeteners: A systematic review and primer for gastroenterologists](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819855/ ""). _Journal of Neurogastroenterology and Motility._

U.S. Department of Agriculture FoodData Central. (2019). [Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled](https://fdc.nal.usda.gov/fdc-app.html#/food-details/169458/nutrients "").

U.S. Department of Agriculture FoodData Central. (2019). [Cereals, oats, regular and quick, not fortified, dry](https://fdc.nal.usda.gov/fdc-app.html#/food-details/173904/nutrients "").

U.S. Department of Agriculture FoodData Central. (2019). [Egg, whole, cooked, hard-boiled](https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients "").

U.S. Department of Agriculture FoodData Central. (2019). [Fish, salmon, atlantic, farmed, cooked, dry heat](https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients "").

U.S. Department of Agriculture FoodData Central. (2019). [Lentils, mature seeds, cooked, boiled, without salt](https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients "").

U.S. Department of Agriculture FoodData Central. (2019). [Low sodium dark red kidney beans](https://fdc.nal.usda.gov/fdc-app.html#/food-details/626166/nutrients "").

U.S. Department of Agriculture FoodData Central. (2019). [Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D](https://fdc.nal.usda.gov/fdc-app.html#/food-details/172217/nutrients "").

U.S. Department of Agriculture FoodData Central. (2019). [Nuts, almonds](https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients "").

U.S. Department of Agriculture FoodData Central. (2019). [Quinoa, cooked](https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients "").

U.S. Department of Agriculture FoodData Central. (2019). [Yogurt, greek, plain, nonfat (includes foods for USDAx’s food distribution program)](https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients "").

U.S. Office of Dietary Supplements. (2022). [Dietary supplements for exercise and athletic performance: Fact sheet for health professionals](https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ ""). National Institutes of Health.

World Health Organization. (2022). [Lead poisoning](https://www.who.int/news-room/fact-sheets/detail/lead-poisoning-and-health "").

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![Video play button](data:image/svg+xml;base64,PHN2ZyBpZD0iTGF5ZXJfMSIgZGF0YS1uYW1lPSJMYXllciAxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHZpZXdCb3g9IjAgMCAyNCAyNCI+PGRlZnM+PHN0eWxlPi5jbHMtMXtmaWxsOm5vbmU7fS5jbHMtMntmaWxsOiNmZmY7fTwvc3R5bGU+PC9kZWZzPjxwYXRoIGNsYXNzPSJjbHMtMSIgZD0iTTAsMEgyNFYyNEgwWiIvPjxwYXRoIGNsYXNzPSJjbHMtMiIgZD0iTTEyLDBBMTIsMTIsMCwxLDAsMjQsMTIsMTIsMTIsMCwwLDAsMTIsMFoiLz48cG9seWdvbiBwb2ludHM9IjkuNiAxNy40IDkuNiA2LjYgMTYuOCAxMiA5LjYgMTcuNCIvPjwvc3ZnPg==)\
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**How Often Should You Eat? What to Know About Meal Spacing, According to Experts** \
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access\_time1:30\
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Updated on Aug 15, 2024](/well-being/diet-nutrition/how-often-should-you-eat)

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