According to experts, most individuals do not require this supplement, though it may be beneficial in specific circumstances. On TikTok, influencers promote protein powder as vital for muscle growth and overall health, emphasizing its quick and easy addition to coffee or smoothies. Protein is undoubtedly crucial for muscle development, bone strength, and the upkeep of the immune system, digestion, and hormone balance. However, the fact that most protein powders are classified as dietary supplements prompts the question: Is it necessary to take a supplement to meet your protein needs? And if you do, what type is the most suitable? We sought guidance from experts. Do we really need protein powders? Most people in the United States already obtain sufficient protein from their diets and do not require supplements, according to Colleen Tewksbury, an assistant professor of nutrition science at the University of Pennsylvania. Federal guidelines suggest that adults aged 19 and older should consume 0.36 grams of protein for each pound of body weight daily. This equals 54 grams for an adult weighing 150 pounds and 72 grams for someone who weighs 200 pounds. Research indicates that older adults might gain from increasing their protein intake by approximately 50 percent, while pregnant or breastfeeding individuals, as well as those engaged in regular strength or endurance training, may need to double the recommended amount or more. Experts suggest that whole foods such as chicken, fish, lean meats, yogurt, cottage cheese, eggs, nuts, beans, and lentils are the best protein sources. According to Wayne Campbell, a nutrition science professor at Purdue University, they provide numerous beneficial nutrients, including vitamins, minerals, fiber, healthy fats, and plant-derived compounds. We are experiencing issues accessing the article content. Please enable JavaScript in your browser settings. We appreciate your patience as we confirm access. If you’re in Reader mode, please leave and sign into your Times account or subscribe to access all of The Times. We appreciate your patience while we confirm your access. Are you already a subscriber?
