Pros and Cons of Protein Powder

Protein is a macronutrient, biomolecule, and macromolecule involved in building of body mass. The Macronutrient has one or more chains of amino acids and a chemical makeup of carbon, hydrogen, nitrogen, and oxygen. Protein powder formulation involves processing of  animal and plant protein. The powder formation involves concentration of proteins from foods such as soya beans, milk, peas, and eggs. Protein powder forms include concentrates, isolates, and hydrolysates. People use the powders with different aims such as gaining or losing weight, making of enzymes and hormones among others. As such, although the powder has its drawback, it has remarkable benefits for its users.

Protein powder fosters the consumption of optimal protein required by the body. The powder application as an additive in food helps in boosting the amount of protein in low-protein foods. Protein powder consumption before or after physical activities can induce a rise in muscle protein synthesis (Cintineo, Arent, Antoni, and Arent, 2018). For instance, consumption of protein shake after a gym session boosts the muscle protein synthesis. The powder offers convenient source of high level of instant protein. On that note, consumption of protein powder promotes increase in muscle protein synthesis.

The biomolecules powder contains quality forms of protein, which are significant in body development and repair. For example, protein powder in form of hydrolysates raises the insulin levels and absorbs easily into the body. According to Gee, Woolrich, and Smith (2019), quality forms of protein powders promote recovery from exercise-induced damage of muscles. The protein powder promotes acquisition of protein since it supplements protein scarcity in foods. Addition of protein powder in foods that are low in protein enhances the amount of macronutrient. Therefore, protein powder gives leeway to creation of alternative nutritional products to complement and supplement nutritional shortage in the body.

Despite the considerable benefits, protein powder has its nutritional drawbacks. Protein powder lacks essential micronutrient such as zinc, iron, niacin, vitamin B12, among others. Fortification is the alternative method of enriching protein powder with micronutrients, which hikes the price of the product. Additionally, the fortified protein powder may have nutrient levels that exceed the institute of medicine recommendations (Datta, and Vitolins, 2016). The protein powder has inadequate additional benefits over food when the consumed diet is rich in sufficient protein. On that note, protein powder has its pros and cons since the result of using the powder depends on several nutritional factors such as the diet and physical activities of an individual.


Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of protein supplementation on performance and recovery in resistance and endurance training. Frontiers in nutrition, 5(3), 1-9.

Datta, M., & Vitolins, M. Z. (2016). Food fortification and supplement use-are there health implications?. Critical reviews in food science and nutrition, 56(13), 1-42.

Gee, T. I., Woolrich, T. J., & Smith, M. F. (2019). Effectiveness of whey protein hydrolysate and milk-based formulated drinks on recovery of strength and power following acute resistance exercise. Journal of human kinetics, 68(1), 193–202.


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