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What you need to know about protein supplements, and if you need them​


One dietitian says whole foods are always going to be 'the gold standard'​



Woman's hands holding black plastic jar in one, a small scoop with brown powder in the other, against a white table.

Protein supplements can come in a variety of forms, including powders, bars and shakes. (iStock/Getty Images)


Protein is an essential part of our diets, as it helps to build muscle, hormones and plays a role in our immune health.

There are several ways to get protein into our diets, from both animal and plant-based foods, to protein supplements.

But it's important to remember that protein sources are not all equal, nutrition experts say.

"Pretty much anything that comes from an animal is going to be a great source of protein. But there are also plant sources as well," Anar Allidina, a registered dietitian based in Richmond Hill, Ont., told CBC's You do not have permission to view the full content of this post. Log in or register now. host Dr. Brian Goldman.
Allidina emphasizes that most people don't need to take supplements, as they likely get enough protein in their daily diet.


There is no shortage of protein powders, shakes and bars on the market. But are they the best way to get protein into your diet? Registered dietitian Anar Allidina shares her thoughts on protein supplements.

Yet protein supplements — which come in several forms including bars, powders and shakes — are big business.

Depending on why you want to get more protein into your diet, supplements could help, says Dr. Ashley White, who works in family, emergency and obesity medicine in Hamilton, Ont.

"There's not really anything inherently wrong with bars and supplements at all. It's just a matter of how much, when and instead of what," she said.

If you're wondering about your protein intake and if protein supplements are right for you, here's what White and Allidina say you should know.

Greek yogurt, legumes and eggs, Allidina says.

She emphasizes that whole foods are always going to be "the gold standard."

"Food covers all the bases. You're not only just getting protein, you're getting vitamins, you're getting minerals, you're getting a host of other nutrients that your body needs," she added.

If someone does want to use a form of protein supplement, White says it should be done in moderation.

"You probably want to make sure that 20 per cent [of your weekly meals] or less are from highly-processed meal supplements, outside of a medically-indicated therapeutic diet," she said.

For athletes and those with food allergies, protein supplements can be a way to hit those daily protein targets, says Allidina.

For older adults who may be struggling with eating, protein shakes may also be a good, short-term option, according to Keller.

Are there any known health effects of protein powder?​

Allidina and White both say there are low health risks with protein powder for most people when consumed in small amounts.

Allidina says people may have some digestive issues like bloating or an upset stomach due to some fillers in protein supplements.

The authors of You do not have permission to view the full content of this post. Log in or register now. — a common form of protein powder— noted in 2020 that there are few studies "investigating the potential adverse effect of a diet with indiscriminate use of" whey protein.

A white jar surrounded by other sources of protein.


health risk," wrote Lori Bestervelt, former executive vice president and chief technical officer with NSF.

Following the two consumer reports, researchers looked into the non-carcinogenic health risks for the heavy metals found in the protein supplements reviewed by Consumer Reports and the Clean Labels Project.

What they You do not have permission to view the full content of this post. Log in or register now. was that heavy metal exposure through those protein powders "does not pose an increased non-carcinogenic risk to human health."

What should I look for in a protein supplement?​

If you are considering a supplement, here is what Allidina recommends to look for on the label:

  • 200 or fewer calories per serving.
  • Less than two grams of saturated fat.
  • Five grams of sugar or less.
  • No partially hydrogenated oils and artificial sweeteners.

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