Is protein powder healthy? Here's what you should know to build muscles, manage weight

Protein powder, consumed after resistance training or intense workouts, can aid muscle recovery. (Image: Canva)

Protein powder has become a popular mantra for not just fitness enthusiasts and athletes, but anyone who wants to boost their diet and increase their protein intake. But is it a good option? Before you decide to make protein powder a regular part of your nutrition plan, take a look at its pros and cons:

Pros of including protein powder in your diet

Convenience and ease of use: Protein powder is quick and easy to prepare, making it ideal if you have a busy lifestyle. It's a fast protein boost when mixed with water, milk, or in smoothies—especially post-workout or when on the go.

Supports muscle growth and recovery: Protein is essential for muscle repair and growth. Protein powder, consumed after resistance training or intense workouts, can aid muscle recovery.

Helps meet daily protein needs: If you struggle to meet your daily protein intake, protein powder can bridge the gap. This can be especially useful for vegetarians.

Variety of options: With the various varieties available in the market, you can choose a powder that suits your dietary preferences.

Can aid in weight management: Protein promotes satiety, helping you feel fuller for longer. Including protein powder in your diet can support weight management by reducing hunger and preventing overeating.

Also see | Healthier breakfast options: Choose oatmeal, plain dosa, sprout salad, and more to manage weight

Cons of including protein powder in your diet

May contain additives and artificial ingredients: Some powders contain added sugars, artificial flavours, or preservatives. Always check the ingredient list and choose products with minimal additives.

Potential for overconsumption: Over-relying on protein powder can lead to excessive protein intake, causing digestive issues and straining the kidneys. Balance is key.

Not a substitute for whole foods: Protein powders shouldn’t replace whole food sources of protein like poultry, meat, eggs, and legumes, which offer vital nutrients like vitamins, minerals, and fibre.

Cost: High-quality protein powders can be expensive, which might be a challenge if you are on a budget.

Possible allergies and intolerances: Some people may be allergic or intolerant to certain protein types, such as whey (from dairy) or soy, leading to digestive discomfort or skin reactions.

While protein powder can offer convenience, support muscle growth, and help meet dietary protein needs, it also presents challenges such as the risk of overconsumption, especially if you don’t usually measure your protein intake each day. If you do choose to use them, avoid protein powders with unnecessary additives, and always complement them with a balanced diet rich in whole foods.