Dec. 16, 2024 – On TikTok, influencers tout protein powder as key to building muscle and nourishing their bodies — all in a quick, convenient scoop added to coffee or a smoothie. But most protein powders are considered dietary supplements, which raises the question: Do you really need a supplement to to get enough protein? And if you do, what kind is best? We asked experts for advice.
Are protein powders necessary?
The “vast majority” of people in the United States already get enough protein from the foods they eat and don’t need to take it in supplement form, said Colleen Tewksbury, an assistant professor of nutrition science at the University of Pennsylvania.
Federal guidelines recommend that adults 19 and older consume 0.36 grams of protein per pound of body weight per day. That comes out to 54 grams for a 150-pound adult, or 72 grams for a person weighing 200 pounds. Research suggests, however, that older adults may benefit from adding about 50 percent more protein, and those who are pregnant, breastfeeding or do regular strength or endurance training may want to double the recommended amount or more.
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