Protein powders have become a popular dietary supplement, promising a simple way to boost protein intake, build muscle, aid muscle recovery, and encourage healthy weight loss. They come in powdered forms of protein that originate from various sources such as plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals.

However, there are several considerations to bear in mind when using protein powders. Firstly, protein powders are dietary supplements and the FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So, there's no way to know if a protein powder contains what manufacturers claim. Secondly, there are limited data on the possible side effects of high protein intake from supplements.

Protein powders may cause digestive distress, especially for people with dairy allergies or trouble digesting lactose (milk sugar). Some protein powders may be high in added sugars and calories, which can lead to weight gain and unhealthy spikes in blood sugar. Even more concerning are the stories online about fit young people having heart attacks at the gym and talk of whether protein powders might have contributed.

Despite these concerns, protein powders can be both effective and convenient for those who struggle to meet their protein needs through food alone. However, most people do not need to supplement their protein intake, as foods such as eggs, milk, yoghurt, fish, lentils, meat, soya, nuts and seeds are all rich in protein. Ultimately, the decision to use protein powders should be based on individual needs, health status, and lifestyle.