Protein Powder. Is that stuff really good for you?

The short answer: For most, yes.

Now, here's my long answer…

People usually ask this because they have heard one or some of the following:

"It's too processed." The idea that because protein powder is a processed food, it's less effective or healthy than whole sources like meat.

Kidney damage. Too much protein in general (not specific to powders) isn't healthy for people with kidney disease. The important context here is this is specific to kidney disease, so this doesn't apply to the majority of our population but I'll include it.

The bodybuilder myth. This is the idea that you'll get too muscular or bulky if you eat too much protein.

Hormonal concerns. Whey has gotten the blame that it impacts hormones but with little evidence to support that claim.

Let's address these ideas, one by one, and then I'll explain why I recommend most people who strength train should keep a protein powder in their pantry.

"It's too processed."

It's true that whey and other protein powders are categorized as a processed food. But, so are Snickers bars, Doritos, and coca-cola. Equating the two would be a massive overstep when you consider the ingredients and nutritional facts.

While there is certainly a spectrum when it comes to the additives in a powder, whey is simply a by-product of milk that separates when making cheese or yogurt. It's important to know that there is also whey protein isolate, which is a more filtered whey protein, significantly reducing the fat and lactose.

If you are concerned about the processing, I'd look more at the additives themselves and choose for yourself. I like this whey isolate for its taste (no stevia or artificial sweeteners), and some of you may appreciate its simple ingredient list. If you're sensitive to lactose, they have a vegan option available as well.

Kidney Damage

If you have normal kidney function, this doesn't need to be a concern. If you have kidney disease or a family history of it, then this is a conversation for your doctor!

A study completed just this year concluded that "Among middle-aged and older adults in the general population, higher estimated habitual protein intake was not associated with mGFR decline,"¹ and that more research is needed.

Ludvig Balteskard Rinde, MD, PhD, lead author of the study, told Healio: "For middle-aged and older adults without CKD, these findings are reassuring: A moderately high habitual protein intake within commonly consumed ranges did not appear harmful to long-term kidney function... This may be particularly important for older adults because adequate protein intake helps preserve muscle mass and physical function and may reduce the risk of sarcopenia and frailty."

To reiterate, if you have normal kidney function, this isn't a reason to avoid protein as a supplement. If you have CKD or a family history, talk to your doctor.

Bodybuilder Myth

If you're worried about getting bulky, it's important you know two things:

1. Bodybuilders use steroids, so they are able to put on muscle mass far more quickly than us.

2. Bodybuilders are religious about training frequency, volume, intensity, as well as sleep, nutrition, and recovery.

In short, I just wouldn't consider this factor when it comes to protein intake. There are too many other aspects you need to nail consistently for so many years before this happens, and we don't design our programs to bulk you up.

Hormonal Concerns

There is no consistent evidence that protein at typical intake levels impacts testosterone, estrogen, or cortisol.²,³ I think these are the hormones most people are concerned about when we hear the word "hormones" so I wanted to address that first.

Whey protein does affect insulin. Because it's digested and absorbed faster than other protein sources and contains a full spectrum of amino acids, it triggers a stronger insulin response but without spiking your blood sugar the way white sugar would.⁴ That's not a downside. It just means whey's insulin response is efficient, clearing glucose from your bloodstream quickly. This works in your favor!

So, why supplement protein?

Whether you choose to on a regular basis or as an emergency back-up, having another protein source on hand is just smart. When you're strength training regularly, you need protein to recover.

If you're sore or aching after your workouts regularly, that's often a sign of something happening outside the gym and not just the workout itself. Through conversations with clients, I've found many of you are under-eating and consistently falling short of protein guidelines. As you work on closing that gap, adding one more versatile option to your pantry is a worthwhile addition.

References

1. Rinde LB, et al. Higher habitual protein intake is not linked to decline of iohexol-measured GFR in adults ≥40. Clinical Kidney Journal. 2026. PMID: 42549120.

2. Whittaker J, Harris M. Low-carbohydrate diets and men's cortisol and testosterone: systematic review and meta-analysis. Nutrition and Health. 2022.

3. Kim K, et al. Dietary protein intake and reproductive hormones and ovulation: the BioCycle Study. Fertility and Sterility. 2015.

4. Adams RL, Broughton KS. Insulinotropic effects of whey: mechanisms of action, recent clinical trials, and clinical applications. Annals of Nutrition and Metabolism. 2016;69(1):56–63.