06/12/2025
Does incorporating protein powders into your diet benefit you, and how so?
Read this interesting article by Vanessa Pinto to select the best protein powders for your specific needs and share practical tips for integrating them into your meals, along with nutrient-dense, delicious recipes to help you make the most of this dietary supplement.
So... Are protein powders good or bad?
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Does incorporating protein powders into your diet benefit you, and how so? We will help you select the best protein powders for your specific needs and share practical tips for integrating them into your meals, along with nutrient-dense, delicious recipes to help you make the most of this dietary supplement.
Are protein powders good or bad?
Labeling any food or supplement as simply “good” or “bad” is rarely accurate and often overlooks the complexity of nutrition. The answer depends on several factors, including your health goals, dietary preferences, cultural background, and individual needs. Instead of asking whether protein powders are inherently good or bad, a more useful question is: Should you be using protein powders?
Should I be using protein powders?
In a previous blog, we discussed the critical role dietary protein plays in maintaining health and supporting bodily functions. You can check out that blog here.
Proteins are often referred to as the body’s “building blocks” because they are integral to nearly every biological process. They contribute to the structure, function, and regulation of tissues and organs, forming essential components of muscles, bones, cartilage, skin, blood, enzymes, hormones, and even certain vitamins1,2.
Of the 20 amino acids required by the human body, approximately half are classified as essential, meaning they must be obtained through dietary sources. Consuming adequate, high-quality protein allows the body to build, repair, and maintain tissues, ensuring optimal physiological function.
Protein Needs Are Individualized
Protein requirements have raised a lot of discussion among experts in different areas, but almost all agree that they vary based on several factors, including3,4,5,6,7,8,9:
Age: Older adults may need higher protein intake to counteract age-related muscle loss (sarcopenia) and the reduction in muscle protein synthesis.
S*x: Males and females may have different protein needs depending on body composition and hormonal differences.
Health Status: Conditions such as cancer or chronic illness increase protein demands due to increased tissue breakdown (catabolism) and the need for tissue repair.
Physical Activity Level: Athletes and individuals engaged in regular physical activity require more protein to support muscle recovery and growth.
During catabolic states, such as cancer or aging, a personalized approach to nutrition is essential. This is why working with a qualified healthcare professional or clinical nutritionist is crucial to determine your unique protein requirements.
Tracking Your Protein Intake
Once you know your target protein intake, the next step is to ensure you are consistently meeting those needs. This doesn’t mean hitting a specific protein number every single day, but rather aiming for an average intake over the course of a week.
One effective strategy is to use a nutrition-tracking app to log your meals and estimate your daily protein intake. If your intake falls consistently below the recommended threshold, it may be necessary to adjust your diet to include more protein-rich foods.
Should I use Protein Powders?
Protein Sources in a Plant-Based Diet
For those following a plant-based, nutrient-dense diet – such as the one we recommend at An Oasis of Healing, the best protein sources include:
Legumes: Beans, lentils, and chickpeas.
Whole Grains: Quinoa and amaranth.
Nuts and Seeds: Almonds, chia seeds, and h**p seeds.
Soy Products: Tempeh, natto, and edamame.
Vegetables: Spinach, broccoli, and green peas.
Plants not only provide protein but are also rich in fiber, healthy fats, vitamins, and minerals. However, some individuals – particularly those undergoing certain therapies or treatments like chemotherapy or experiencing conditions that suppress appetite – may struggle to consume adequate amounts of these whole foods.
For much more information on plant-based protein sources read our blog What Are The Best Plant Sources of Protein?
When Protein Powders May Be Beneficial
In situations where maintaining sufficient protein intake through whole foods alone is challenging, protein powders can be an easy and practical solution. This is particularly relevant for:
Individuals with low appetite: Cancer patients or those with chronic illnesses often have difficulty consuming large meals and ingesting enough nutrient-dense foods.
Older adults: With age, the body’s ability to synthesize muscle protein declines, necessitating higher dietary protein intake to preserve muscle mass4,6,8.
Catabolic Conditions: Illnesses that increase muscle breakdown require higher protein intake to support muscle maintenance and repair7.
In these cases, protein powders can provide a concentrated, bioavailable source of essential amino acids without the volume of a full meal.
Incorporating Protein Powders Strategically
We recommend integrating protein powders into balanced, nutrient-dense meals rather than using them as individual supplements. This allows for appropriate nutrition and also reduces the potential for an insulin spike from consuming protein in an isolated form. Some examples of how to incorporate protein powders:
Smoothies: We enhance protein smoothies with nutrient-dense ingredients like spinach, avocado, and protective superfoods such as mushroom powder. These smoothies are designed to be small, palatable, and easy to consume, even for individuals with reduced appetite.
Case Example:
One of our patients struggled to maintain muscle mass due to a combination of low appetite and cancer therapies. Despite the kitchen’s best efforts to provide nutrient-rich meals, He often found it difficult to finish them. After evaluating his nutritional needs, our nutritionist began incorporating a plant-based protein powder into his daily smoothie.
This wasn’t just a simple mix of protein powder and water. Instead, we crafted a wholesome, nutrient-dense smoothie with greens, healthy fats, and phytonutrients. The result? The patient could finish his smoothie easily, ensuring he met his protein and caloric needs without the discomfort of a large meal.
Protein Powders as a Supplement, Not a Staple
While protein powders can be a valuable tool in specific situations, it is important to remember that they are not a substitute for whole foods. Whole, plant-based foods provide a wide array of nutrients that go beyond protein, including fiber, antioxidants, and phytochemicals that support overall health and healing.
However, when circumstances make it difficult to meet protein needs through diet alone – especially in the context of healing or maintaining muscle mass – protein powders can serve as a temporary and effective complement.
Ultimately, the goal is to ensure that the individual’s nutritional needs are met to support healing, recovery, and overall well-being. Prioritizing adequate protein intake is a key component of this process, particularly when the body’s ability to repair and maintain itself is compromised.
How can I incorporate protein powders into my meals?
Incorporating protein powders into your meals can be simple and effective, especially if you’re looking to boost your protein intake without relying solely on whole foods. While mixing protein powder with water might be the most straightforward option, it often falls short in terms of nutrition and satiety. Instead, we recommend combining protein powders with wholesome ingredients to create balanced, nutrient-dense meals that support your overall health.
Here are some practical and creative ways to incorporate protein powders into your daily routine:
1. Protein-Rich Morning Beverage
Start your day with a nourishing alternative to coffee.
How to make it:
Mix a plant-based protein powder with your favorite nut or seed milk (such as almond, hazelnut, or h**p milk).
Add a tablespoon of cacao powder for a rich, chocolatey flavor and powerful antioxidants.
Incorporate a teaspoon of mushroom powder, like lion’s mane, turkey tail, or reishi, for their bioactive compounds that may support your immune system and brain function.
Enjoy it hot or cold as a morning beverage that provides sustained energy without the usual crash or jitters that caffeinated drinks can bring.
2. Protein-Enhanced Chia Pudding
Chia pudding is a versatile, nutritionally rich breakfast or snack that can be easily upgraded with protein powder. It is one of the favorites at our clinic!
How to make it:
Mix chia seeds with plant-based milk and allow it to sit overnight (or at least a few hours) to form a gel-like consistency.
Stir in a scoop of protein powder for an added protein boost.
Enhance the nutrient profile with freshly ground flaxseeds (rich in plant-based omega-3 fatty acids), h**p seeds (high in protein and healthy fats), fresh berries (with beneficial antioxidants and fiber), a sprinkle of unsweetened coconut shreds, and a dash of cinnamon (which is highly antioxidant and helps manage blood sugars).
This combination creates a balanced meal with healthy fats, fiber, and protein to keep you satiated and energized. For another chia seed recipe, click here!
3. Green Smoothie with Protein Boost
A green smoothie is an excellent way to combine vegetables, healthy fats, and protein all in one glass.
How to make it:
Blend a handful of leafy greens like spinach or kale with nut milk of your choice and a scoop of plant-based protein powder.
Add half an avocado for creaminess and healthy monounsaturated fats.
Toss in a handful of berries for natural sweetness and natural antioxidant compounds.
Optionally, add a teaspoon of flaxseed oil or chia seeds for additional omega-3s.
This nutrient-dense smoothie is a great option when you cannot eat a full meal or as a quick, balanced meal on the go. Check out our Superfood Immune Boosting Smoothie Recipe here.
4. Golden Milk Latte with Protein
Golden milk, traditionally made with turmeric, is known for its anti-inflammatory and anti-cancer properties. Adding protein powder transforms it into a more satiating and nutritionally rich beverage.
How to make it:
Warm your favorite plant-based milk and stir in a teaspoon of turmeric powder, a pinch of black pepper (to enhance turmeric absorption), and a dash of cinnamon.
Add a scoop of protein plant-based powder to boost the protein content.
Sweeten with a natural sweetener like stevia or monkfruit, if desired.
This warm and comforting drink is perfect for an afternoon pick-me-up or a calming evening beverage.
Get Creative with Your Protein Intake
While these examples are a great starting point, the possibilities for incorporating protein powders into your diet are virtually endless. You can experiment with:
Homemade energy bars: Combine protein powder with oats, nut butter, and dried dates for a portable, high-protein snack (consume in moderation, due to the sugar in dates).
Protein-enhanced soups: This is a less conventional option, but possible. You can add a neutral-flavored protein powder to vegetable or lentil soups to increase their protein content without altering the flavor significantly.
Healthy raw vegan cakes and cookies: Substitute a portion of the flour in recipes like healthy raw vegan cakes, pancakes, or cookies with protein powder for a higher-protein version of your favorite treats.
Do You Really Need Protein Powder?
Again, it is important to remember that protein powders are supplements, not replacements for whole foods. If you are already meeting your protein requirements through a well-rounded diet rich in whole, plant-based foods – such as nuts, seeds, legumes, and whole grains – you may not need protein powders at all.
However, if you have specific dietary challenges, such as:
Low appetite due to illness or medical treatment or therapies.
Increased protein needs from intense physical activity, aging, or a catabolic condition like cancer.
Difficulty digesting large meals or accessing enough high-quality protein from whole foods.
In these cases, protein powders can serve as a practical and effective tool to meet your nutritional needs. Ultimately, the goal is to optimize your diet in a way that supports your overall health, energy levels, and healing.
References
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MedlinePlus [Internet]. Bethesda (MD): National Library of Medicine (US). What are proteins and what do they do? Updated Mar 26, 2021.
LeWine H. Harvard Medical School. Harvard Health Publishing. How much protein do you need every day? Jun 22, 2023. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096, accessed Jul17, 2024.
Olaniyan ET, O’Halloran F, McCarthy AL. Dietary protein considerations for muscle protein synthesis and muscle mass preservation in older adults. Nutr Res Rev. 2021 Jun;34(1):147-157. doi: 10.1017/S0954422420000219. Epub 2020 Sep 4. PMID: 32883378.
Mercer D, Convit L, Condo D, Carr AJ, Hamilton DL, Slater G, Snipe RMJ. Protein Requirements of Pre-Menopausal Female Athletes: Systematic Literature Review. Nutrients. 2020 Nov 16;12(11):3527. doi: 10.3390/nu12113527. PMID: 33207749; PMCID: PMC7696053.
Coelho-Junior HJ, Marzetti E, Picca A, Cesari M, Uchida MC, Calvani R. Protein Intake and Frailty: A Matter of Quantity, Quality, and Timing. Nutrients. 2020 Sep 23;12(10):2915. doi: 10.3390/nu12102915. PMID: 32977714; PMCID: PMC7598653.
Phillips SM, Paddon-Jones D, Layman DK. Optimizing Adult Protein Intake During Catabolic Health Conditions. Adv Nutr. 2020 Jul 1;11(4):S1058-S1069. doi: 10.1093/advances/nmaa047. Erratum in: Adv Nutr. 2021 Mar 31;12(2):578. doi: 10.1093/advances/nmaa129. PMID: 32666115; PMCID: PMC7360447.
Kiesswetter E, Sieber CC, Volkert D. Protein intake in older people : Why, how much and how? Z Gerontol Geriatr. 2020 Jul;53(4):285-289. English. doi: 10.1007/s00391-020-01723-4. Epub 2020 Apr 14. PMID: 32291569.
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Wondering how many grams of protein to have per day? The answer may surprise you. Discover the recommended daily protein intake and how to calculate it here....
