However, certain people can benefit from protein powders, like athletes who have very high protein needs, people who are traveling, or people who are vegan or plant-based athletes.” And if you’re taking protein supplements after a workout, a good rule of thumb is to get your post-workout shake within 30 minutes of completion of your session, according to ASCM fitness nutrition specialist and personal trainer Oscar Colon IV. “Protein powder should be used as a supplement to a balanced diet. Instead, it should supplement three balanced, protein-rich meals over the course of a day as nutritionist Heidi Skolnik pointed out, “no powder is giving you something you won’t get from nuts, eggs, or fish.” Registered dietitian Kaleigh Tjoelker agrees: “I always encourage my clients to focus on whole foods first to meet their nutrition needs,” she says. Kirshenbaum adds protein powder to her kids’ macaroni and cheese.Īll of the nutritionists we spoke to stressed that no one should attempt to survive on protein powder alone. “Protein powder is great for vegetarians,” says nutritionist and personal trainer Aynsley Kirshenbaum. And while they’re popular for their ability to help people gain and retain muscle, these supplements aren’t just for body builders - or even people with regular gym memberships. Protein powders can be found in thousands of formulations on tens of thousands of shelves across the country.
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