Protein Powder. Is that stuff really good for you?

The short answer: 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 sources like meat or fish.

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 specifically (as opposed to a vegan powder) 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 our personal training and small group training members who strength train regularly 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 a spectrum when it comes to the additives in a powder, whey and whey isolate are both simply a by-product of milk that separates when making cheese or yogurt. While it is processed to reach this stage into a final product, it isn't lab made or manufactured. It's a natural protein source.

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 your total protein intake is a conversation for your doctor and it's not specific to protein powders.

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 and is supportive of protein intake. 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. It's impossible to add muscle quickly solely due to protein intake; there are too many other aspects you need to nail consistently for years, it doesn't happen overnight without a lot of hard work.

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 the hormone insulin, but it works in your favor. Whey's insulin response is efficient at clearing glucose from your bloodstream quickly. We love using protein powder close to workouts for this reason!

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 extra helpful. When you're strength training regularly, you need protein to recover and the more options you have in your kitchen, the easier it is to hit your goals.

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 are under-eating and consistently falling short of protein guidelines. As you work on closing that gap, 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.