The Truth About Protein Shakes, Bars, and Powders

It seems like everywhere we turn—grocery aisles, gym bags, Instagram ads—there’s a new protein shake, bar, or powder promising better health, more energy, and faster recovery. Have you tried them? Do you feel like they are working for you?

There are plenty of opinions about this protein boom- I'd like to remove some of the mystery and answer a few of the questions about it in this article. Let’s dig into the real benefits and potential drawbacks of protein supplements, so you can decide what’s best for your body and lifestyle.

Why Protein Is So Popular

This is a good starting point- protein is essential, this is true. It helps build muscle, supports tissue repair, strengthens your immune system, and keeps you feeling full longer. With busy schedules and a growing interest in fitness and wellness, it’s no wonder protein supplements have exploded in popularity.

No doubt about it, protein is a good guy.

The global protein supplement market is expected to reach over $30 billion by 2027, according to a report by Grand View Research. But more doesn’t always mean better.

Protein products are everywhere—but how do you know which ones are actually good for you?

How Much Protein Do You Actually Need?

According to Harvard Health here is a good guideline- The average adult needs about 0.8 grams of protein per kilogram of body weight—roughly 50–70 grams per day for most people. But if you’re more active, recovering from illness, or over age 60, your needs might be higher.

Still, most Americans already get enough protein from food sources like meat, eggs, dairy, legumes, nuts, and seeds. So before you add a shake or bar, it’s worth asking:

Is this supplement filling a gap—or just adding extra calories?

The Good: When Protein Supplements Can Help

Protein shakes and bars (can) & do have a place in a healthy diet—especially when used to meet specific needs. They can be incredibly helpful when you’re on the go and don’t have time to prepare a full meal, offering a quick and convenient source of nutrition. They’re also beneficial during periods of muscle-building or physical recovery, when your body may require more protein than usual.

For individuals following vegetarian or vegan diets, these supplements can provide important alternative sources of protein that may be harder to obtain through food alone. Additionally, protein has been shown to promote satiety, making it a useful tool for managing appetite or stabilizing blood sugar throughout the day.

Protein powders can also be useful for older adults who may struggle with appetite or chewing, helping them maintain muscle mass and avoid frailty.

For some, especially older adults, protein shakes offer an easy way to meet daily nutrition needs.

The Not-So-Good: Watch Out for These Ingredients

So here is where it's important to be a little vigilant and aware- Not all protein products are created equal. Many shakes and bars are loaded with:

• Added sugars

• Artificial sweeteners

• Unnecessary fillers and thickeners

• Excess calories and saturated fats

Some even contain heavy metals like lead and cadmium, according to independent testing by Consumer Reports. While most products are not dangerous, it’s important to read the labels carefully and choose brands that prioritize clean ingredients and third-party testing.

Here is a good rule of thumb to follow- If a shake or bar lists 30 ingredients—and you can’t pronounce most of them, consider a different brand or food altogether. This is not the case for 'the more the merrier'

What About Different Types of Protein?

Protein powders come from a variety of primary sources:

• Whey: Fast-digesting and high in all essential amino acids; great for post-workout.

• Casein: Slow-digesting; good before bed to support overnight recovery.

• Plant-based (pea, rice, hemp, soy): A good alternative for vegans or those with dairy sensitivity.

• Collagen: Popular for joint and skin health, but not a complete protein.

Choosing the right protein depends on your goals, dietary needs, and how your body responds.

Whole Foods Still Win

This is not a surprise, right?

Supplements are just that—supplements, not substitutes. Whenever possible, it’s best to get your protein from real, whole foods that offer a range of additional nutrients your body needs. Foods like eggs, chicken, turkey, and Greek yogurt are excellent sources of high-quality protein. Plant-based options such as lentils, beans, nuts, seeds, quinoa, tofu, and tempeh also provide protein along with fiber, healthy fats, vitamins, and minerals that you won’t find in a powdered supplement. Prioritizing these whole-food options helps support not only your protein needs but your overall health as well.

These foods come packaged with fiber, vitamins, and minerals that powders and bars simply can’t replicate.- these are the real food heroes!

Use Protein Supplements Intentionally

Protein supplements can be helpful—but only when used wisely and intentionally. If you’re thinking about adding one to your daily routine, it’s important to ensure it serves a specific purpose, such as supporting a workout regimen, filling a dietary gap, or aiding recovery. These supplements should complement your diet, not replace balanced meals made from whole foods. It’s also crucial to choose products from reputable, clean-label brands that are transparent about their ingredients and undergo third-party testing for quality and safety. Making informed choices helps you get the benefits without the unnecessary extras.

And if you’re unsure, talk to your doctor or a registered dietitian. They can help you tailor your nutrition to your goals and health needs.

Bottom Line

Protein shakes, bars, and powders can be convenient tools—but they’re not magic. Make informed choices, prioritize whole foods, and remember that more protein isn’t always better.

The best plan? A balanced diet that fuels your body in a sustainable way.