Protein Mania: Are Powders the Answer?

Protein is having a moment – the newest dietary guidelines only made the buzz even louder. But are protein powders the answer or just hype? Here’s what patients should know.

In general, most people should be able to obtain enough protein through the diet – point patients to the newest dietary guidelines and advise focusing on high-protein whole foods like meat, dairy, eggs, fish, legumes, and nuts. But some patients may need more protein, such as highly active patients, those with sarcopenia, or patients recovering from surgery. If they can't meet their higher protein needs with diet, a powder can be a good option. Explain that of the most common protein powder sources (casein, pea, soy, and whey), whey protein has the strongest evidence supporting its use for muscle growth and recovery. It’s also the most well-studied and is generally well-tolerated – doses have ranged from 20-35 grams daily.

But there are some safety concerns to keep in mind. Whey is derived from dairy, so patients with milk or lactose allergies shouldn’t use it. It can also reduce absorption of the drug levodopa. If whey isn’t a good option, consider a plant-based protein. Pea protein has fewer potential interactions and safety concerns compared to soy, so it might be a good alternative for these patients.

Lastly, there was a recent report about lead contamination in protein powders. Testing found lead levels to be 9 times higher in plant-based protein powders compared to dairy-based powders. Protein sources like soy and pea can absorb lead through the soil, water, and air – so patients concerned about lead exposure should stick to dairy based products.

Check out our casein, pea, soy, and whey monographs to learn more. And don’t forget to reference our Protein Content of Common Foods chart for dietary suggestions.