What’s the deal with protein powders?

Have you ever bought something without really knowing why? Maybe it was a supplement, a snack labelled “high protein,” or even a big tub of protein powder because… well, isn’t that what you’re supposed to do if you go to the gym?

Protein powder has almost become part of gym culture — shaker bottles, scoops, giant tubs stacked in the kitchen. It’s strongly associated with building muscle and is often marketed directly to gym-goers for gains. At the same time, “protein” has turned into a marketing buzzword. It’s in everything now — cereal, chips, even coffee creamers.

I recently saw a reel poking fun at this, and honestly, it’s true! At a workshop I ran on nutrition basics, I asked participants what foods contain protein. One person proudly said their granola had 20 grams of protein. I asked if that was with milk or not. It wasn’t.

And at a Crankworx mountain biking event, I handed out nutrition resources designed to highlight the importance of fuelling, which of course included carbs. A father picked up a sheet, glanced at it, and said: “Oh yeah, I have to pick up some protein powder for my son.” In that moment, I couldn’t help but think: I was hoping you’d be thinking about carbs instead. When people think of sports, they think of protein.

These conversations stuck with me — and they inspired me to write this post on protein powders: what they are, how they work, and whether they’re actually worth your money, and what to consider if you’re going to add them into your diet.

How I Use Protein Powder

I don’t rely on protein powder every day, but I always keep it around. For me, it’s most helpful when:

• I’m busy and know I won’t hit my protein needs with meals

• I’m not hungry in the morning but still need protein and carbohydrates, I’ll often go for a smoothie with protein powder and berries. This way I can keep my Greek yogurt for other things.

• After a tough workout, when my appetite is low but recovery is important

• Or sprinkle it on my shirt while trying to take a picture for this blog…

WHAT IS PROTEIN ANYWAYS?

Protein is one of the three main macronutrients (alongside carbs and fats). It’s made up of smaller building blocks called amino acids. There are about 20 amino acids in total, and 9 are essential — meaning your body can’t make them, so you have to get them from food.

Animal foods like meat, dairy, soy, and eggs contain all 9 (these are called “complete” proteins). Many plant proteins are “incomplete,” but you can combine them (like beans + rice) to cover your needs.

WHAT DOES IT DO?

Protein isn’t just about muscles — it’s involved in almost everything your body does:

• Builds and repairs muscles, tendons, and tissues

• Supports enzymes and hormones

• Helps immune function

• Plays a key role in recovery after exercise

Athletes have higher protein needs due to their amount of training and training creates muscle breakdown. Eating enough protein — and enough leucine, the amino acid that is theorized to act as a triggers for muscle repair — helps recovery and adaptation (Phillips & Van Loon, 2011).

HOW PROTEIN DO I NEED?

FFor the general population, the minimum is 0.8 g/kg/day.

Athletes need more for recovery, training, and performance, since exercise stimulates muscle protein breakdown (removing old cells and replacing them with new ones). The exact amount depends on your training and sport, but here are the general ranges:

• Endurance athletes: 1.2–1.6 g/kg/day

• Strength/power athletes: 1.6–2.2 g/kg/day

• No extra benefit above ~2.5 g/kg/day

(Thomas, Erdman, & Burke, 2016; Jäger et al., 2017)

WHAT IS PROTEIN POWDER THEN?

Protein powders are basically concentrated protein created by different processing methods. They’re usually made from milk proteins (whey or casein), plants (soy, pea, rice, hemp), or other sources like egg and collagen.

They’re convenient and easy to consume, but they don’t give you the extras that whole foods do, like vitamins, minerals, and fiber. I think protein powders can be a great tool.

Whey & Casein

When I used to make cheese for a small blue cheese business in Halifax, NS after i first graduated from my nutrition degree.

• Casein = the curds that become cheese (think squeaky cheese on poutine)

• Whey = the liquid that drains off that can be later dried into whey protein powder

Why is whey such a big deal?

• It’s a complete protein

• It’s rich in leucine

• And, 20–25 g whey contains around~2–3 g leucine per serving. This is the amount needed to set off the trigger for muscle protein synthesis.

Casein digests more slowly, making it useful for overnight recovery, especially during periods of strength training.

DO I REALLY NEED PROTEIN POWDER?

Not really. You can meet your needs with food. But powders can make life easier, especially for athletes and busy people. They are convenient. Use them if they make your life easier — not because the label says “high protein.”

When I think of a serving of protein, I want it to have between 20-30 grams of protein in it.

Here are some examples:

• 2 eggs + 2 slices whole-grain toast → ~20 g

• ¾ cup Greek yogurt + berries + granola → ~18–20 g

• 1 chicken breast (100 g) → ~30 g

• 1 cup lentils → ~18 g

• 1 can tuna → ~25 g

Its generally pretty easy to get the amount of protein require for your health and goals through food alone, especially now that it is added into many processed food items. It might just take some planning and learning to understand how to meet those needs. However, it is not uncommon for people to eat over their protein needs in North America.

However, if you do want to add it to your pantry toolbox, there is more to consider!

If you’ve ever stood in front of the supplement wall, you know how overwhelming it is. All the tubs look the same, but the type of protein inside can make a difference in how it digests and what it does for you.

WHEY PROTIEN:

Not all whey is the same. When you look at a label, you’ll usually see one of three forms:

• Whey Concentrate:

  • Contains ~70–80% protein by weight.

  • Keeps more of the natural carbs and fats from milk, which means more lactose (often 3–4 g per serving).

  • Usually the cheapest option.

  • May cause issues for those with lactose intolerance.

• Whey Isolate:

  • Contains ~90% or more protein by weight.

  • Goes through extra filtration, removing most carbs, fat, and lactose (typically <1 g lactose per serving).

  • Easier to digest for most people.

  • Slightly more expensive than concentrate.

• Hydrolyzed Whey:

  • Isolate or concentrate that has been partially broken down (pre-digested).

  • Absorbs quickly and may be gentler on digestion.

  • Often used in medical formulas or sports supplements marketed as “fast-acting.”

  • Most research shows no big advantage for recovery or muscle growth compared to isolate for the average athlete (Jäger et al., 2017).

  • Usually the most expensive.

Plant-Based Protein powder

Plant-based powders are a great option for vegans or anyone avoiding dairy. Many plant-based powders on the market are already blends (e.g., pea + rice + hemp), specifically designed to provide a more complete amino acid profile — so you don’t always have to figure it out yourself.

Here are some different plant-based protein sources you may find:

• Soy: complete protein, slightly lower in leucine than whey.

• Pea: good option, often paired with rice to balance amino acids.

• Rice: lower in lysine, best in blends.

• Hemp: contains fiber and healthy fats, but lower protein per scoop.

Compared to whey, most plant proteins have less leucine and lower digestibility. A blend (like pea + rice) or slightly higher serving size can help close the gap (Gorissen & Witard, 2018). There is more research being done on plant-based protein powders and muscle protein synthesis, so stay tuned for updates.

Worried about lactose?

If you’re lactose intolerant, whey isolate is usually well tolerated since almost all the lactose is removed, while whey concentrate may still cause symptoms. Plant-based proteins avoid lactose completely, but come with their own pros and cons.

Check for Third-Party Testing

One of the most important things to look for in a protein powder is whether it has been third-party tested. Unlike food, supplements aren’t tightly regulated, which means labels don’t always guarantee what’s inside the tub. Some products have been found to contain less protein than advertised, or unwanted ingredients. Choosing a powder that has been tested by an independent organization gives you much more confidence in its quality. Check for third-party certification on the label of the product. If you see one it will mean the product has been screened for contaminants, checked for purity and potency, and (for athletes) tested for banned substances.

Look for certification logos like:

• NSF Certified for Sport

• Informed Choice / Informed Sport

• USP Verified

Third-party testing helps ensure quality, but it doesn’t absolutely guarantee that a product is risk-free. It’s the best safeguard available, but it should still be part of a bigger picture of choosing trusted brands and using supplements wisely.

Make sure to take the time to read the ingredient label as well and look for:

• Creatine (helpful for some, unnecessary for others)

• Caffeine/stimulants (can affect sleep, cause jitters)

• Greens/vitamin blends (unnecessary)

• Sugar alcohols (may cause digestive issues)

Look for:

• ~20–30 g protein per scoop

• 2-3 g of luecine

• Short ingredient list

• Third-party tested (NSF Certified for Sport, Informed Choice)
  

So, what’s my advice?

Food first. Always start with whole foods — they bring more than just protein (vitamins, minerals, fiber, etc.).

But if you do choose to use a powder, the “best” one is the one you’ll actually use, that fits your needs, and is third-party tested for quality.

In summary:

• Read the label carefully

• Try sample packs first and see how your body tolerates it

• Pick a flavor you enjoy (or go unflavored if you prefer flexibility)

• Lactose intolerant? Whey isolate usually works better than concentrate — or choose a plant-based option

• Remember: the most expensive product isn’t automatically better

• When in doubt, work with a sports dietitian to help you decide if a powder is right for you and to answer questions about protein needs
  
  

References:

Gorissen, S. H. M., & Witard, O. C. (2018). Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults. Proceedings of the Nutrition Society, 77(1), 20–31. https://doi.org/10.1017/S002966511700194X

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Arent, S. M. (2017). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14(20), 1–25. https://doi.org/10.1186/s12970-017-0177-8

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-017-097608

Phillips, S. M., & van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29–S38. https://doi.org/10.1080/02640414.2011.619204

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006