Should You Use a Protein Powder?

Protein is a vital nutrient. 

Protein is the building material for our muscles, and helps with everything from muscle growth and repair to hormone production. 

We have to have it. 

And protein powders are a convenient way of adding more protein to the diet. 

They have especially become super popular in Carnivore circles. 

But just because something is popular, doesn’t mean you should do it. 

Do you really need to supplement protein? Or are protein powders just a pricey gimmick? 

Let’s look into that and help you decide. 

What is a protein powder?

There are many different kinds of protein powders. 

Basically we’re talking about a protein supplement that comes in powder form that you mix with water (or something else) and consume. 

Some are made from animal sources, such as whey or casein, and some from plant sources, such as pea or soy. 

What are the benefits of protein powders?

There can be many benefits to using a  protein powder, such as:

• Helps build and repair muscle tissue 

• Can help with exercise recovery 

• Bone and tissue health

• Hormone and enzyme production

• Weight management 

• Healthy skin, hair, and nails 

• Convenience - Easy and quick way to add some protein

Is there a downside to using a protein powder? 

Despite the benefits, protein powders do have some drawbacks you should consider: 

• They can cause digestive issues, such as bloating and cramps

• Risk of allergic reactions (dairy allergies) 

• Can cause weight gain (high calories, or sugar and fat)

• Dodgy ingredients (can contain artificial sweeteners and additives, even harmful contaminants, and they’re not always listed)

• Pricey 

• Risk of nutritional deficiencies if replacing whole foods

• Potential for kidney issues, especially if you have pre-existing kidney conditions

How much protein do I actually need? 

The Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day. 

But the amount you need varies, depending on lots of factors, such as age, gender, activity level, and metabolic health. 

In the Carnivore world, many “experts” suggest 1 gram of protein per pound of your goal body weight per day. 

For example, you’re a woman with a goal weight of 120 pounds, you would aim for 120 grams of protein a day. 

Who would benefit from a protein powder? 

Some examples where a protein powder might benefit you:

• Athletes or bodybuilders, or even if you're just very active 

• If your diet is mostly plant food or restrictive in some other way

• If you have a hard time eating enough protein (not hungry enough, or not enough time)

• Older adults 

Tips for using a protein powder

If you’ve decided that a protein powder might help you, here’s a few things to consider:

• Check your labels - Watch out for artificial ingredients and additives

• Know where the protein is coming from - Is it animal sourced, or from plants? And is it the best option for you?

• Follow the directions, don’t take more than suggested 

• Use it as a supplement to a whole foods diet, not a replacement 

A better approach

The best way to get your protein is from a diet rich in whole foods. 

Animal products are the best source of dietary protein. 

Foods such as beef, eggs, and dairy have lots of protein. 

Lean meats such as lean cuts of beef, chicken, and turkey are higher in protein than fatty meats. 

Bone broth is another excellent source that can help you bump up your protein. 

But if you are having issues meeting your daily protein requirements, a good quality protein powder can be helpful. 

NOTE: If you have medical conditions, especially kidney issues, you should speak to your doctor about your specific protein needs. 

Final thoughts

Adequate protein is vital.

There are some benefits to a protein powder, such as convenience. 

But the best way to get your protein is through a diet rich in animal products.