Protein powders have become a popular supplement among fitness enthusiasts aiming to build lean muscle, improve recovery, and maintain healthy body composition. Nutrition experts, however, emphasise that while protein powder can support fitness goals, it should be used wisely and as a supplement rather than a replacement for natural food sources.
According to nutritionist Amrutha V, protein powders contain essential branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine, which help in muscle protein synthesis, tissue repair, and strengthening immunity. These supplements are especially useful for active individuals as they help improve muscle strength and support post-workout recovery.
Experts state that protein requirements vary from person to person. A healthy adult typically requires about one gram of protein per kilogram of body weight per day. Individuals with certain medical conditions or higher metabolic stress may require higher intake, while kidney patients often need carefully monitored or restricted protein consumption. Health professionals stress that protein powder should mainly be used to bridge nutritional gaps when dietary protein intake is insufficient.
Nutritionists also advise consumers to carefully check product labels and avoid protein powders that contain excessive added sugar, artificial sweeteners, or unverified herbal ingredients. Children and adolescents are encouraged to rely primarily on natural protein sources such as dairy products, pulses, nuts, and eggs unless recommended by a doctor.
Protein powder can be easily included in daily diets by blending it into smoothies, mixing it with oatmeal or yoghurt, adding it to baked foods, or consuming it as a post-workout drink. Experts note that there is no fixed time for consumption. It can be taken in the morning, evening, or around workout sessions, depending on individual lifestyle and fitness goals.
Health professionals highlight that consistency, correct dosage, and balanced nutrition are more important than timing. When used responsibly, protein powders can serve as a convenient and effective supplement for supporting overall fitness and muscle health.
