What Are the Pros and Cons of Protein Powder?

📌 Overview and Key Takeaways

This is a Dietitian’s guide on the pros and cons of protein powder.

Discover whether or not to add protein powder to your diet.

Last Updated
Jan 13, 2026

Author and Medical Reviewer

Written by Kayla Kamen, MS, RD

Kayla Kamen is a Registered Dietitian with a MS in Nutrition.

Medically reviewed by Jennifer Fossett, PA-C

Jennifer Fossett is a Physician Assistant with a BA in Nutritional Sciences.

Pros and Cons of Protein Powder

Proteins, to put it simply, are the building blocks of life.

They are found in every cell in the human body, playing an essential role in everything from muscle growth and repair, to hormone and enzyme production, to immune system function.

Protein itself is composed of amino acids, some of which can be made by the body and some of which must come from food.

The latter are called essential amino acids.

Most people, or at least most Americans, get more than enough protein and all the essential amino acids they need just by eating a balanced diet.

Some individuals, especially those with dietary restrictions, may need to supplement their protein intake, which is where protein powder can help.

Protein powder can be mixed with just milk or water to make a simple protein shake, or added to oatmeal and other recipes.

That said, not all protein powders are created equal.

What Are the Pros of Protein Powder?

Although you should try to meet your protein needs by eating foods like eggs, fish, and meat, protein powder can still be part of a healthy diet.

Here are a few pros of protein powder:

• Convenience: It is easier to make a protein shake than it is to cook a high protein meal. You can also bring protein powder on-the-go, whether that be to the gym or to the airport.
• Versatility: Although the most popular way to consume protein powder is in a shake or smoothie, it can also be added to many different recipes, including baked goods and savory dishes.
• Shelf stability: Protein powder has a long shelf life. Most protein powders will last at least 12 months if stored properly.
• Measurability: Protein powder makes it easy to measure your calorie and macronutrient intake. It also makes it easy to control your portions.
• Preference: Some people, myself included, just like protein powder. I make a smoothie every morning, and I actually prefer it with protein powder.

In summary, protein powder has several advantages over other protein sources, but it also has several drawbacks.

What Are the Cons of Protein Powder?

Protein powder can be a great option for some people, but not all protein powders are worth it.

• Digestive issues: Many protein powders contain ingredients that are notorious for causing painful digestive issues and even long-term gut health problems (Int J Environ Res Public Health, 2023).
• Side effects: Most protein powders, because they are made with food additives and protein concentrates and/or isolates, are technically ultra-processed foods with potential side effects (Nutrients, 2018).
• Acne: Some protein powders, especially dairy-based protein powders like whey and casein, can cause acne.
• Cost: Compared to many sources of protein, protein powder is expensive. The protein in chicken, for example, can cost less than 2 cents per gram whereas the protein in your average protein powder costs over 4 times that much.
• Taste and texture: Some protein powders have an unpleasant chalky aftertaste or gritty texture.

It is important to note that these drawbacks are not applicable to all protein powders and can be avoided.

In order to avoid digestive issues, for example, you could simply prioritize protein powders made with a short list of simple ingredients.

That means steering clear of food additives like emulsifiers, thickeners, and flavors.

⚠️ Here is a list of the most common food additives in protein supplements:

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.

And by avoiding ultra-processed additives, you will almost certainly feel better.

Order Samples to see for yourself.

Sources

1. International Journal of Environmental Research and Public Health (Int J Environ Res Public Health). An Exploratory Study Investigating the Prevalence of Gastrointestinal Symptoms in Collegiate Division I American Football Athletes. 2023.
2. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.

Editorial Guidelines

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This article was written by a Registered Dietitian and reviewed by a Physician Assistant. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.