We cut through the marketing noise and examine what nutrition scientists really say about protein powders and whether they're necessary for most people.

• Most Americans already consume adequate protein through their regular diet without supplements
• Federal guidelines recommend about 0.36 grams of protein per pound of body weight daily
• Whole food protein sources provide vitamins, minerals, fiber and other nutrients that powders lack
• Just 20 grams of protein can come from half a cup of chicken, three-quarters cup of Greek yogurt, or a peanut butter sandwich
• Excess protein doesn't automatically build more muscle—it gets broken down for energy or stored as fat
• People with kidney disease should be cautious about high protein intake
• Specific groups who might benefit include those with poor appetites, older adults fighting muscle loss, and some serious athletes
• Protein powders aren't strictly regulated, raising concerns about accuracy and contamination
• Look for third-party certification from NSF International or USP for better quality assurance
• Many powders qualify as ultra-processed foods with additives that may have long-term health implications

Follow us for more evidence-based nutrition insights that help you make informed decisions about your health.

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