Protein Products: Are They Good for You or Bad for You?

Protein products have exploded in popularity in recent years, with everything from protein bars and shakes to high-protein yoghurts and even bread lining supermarket shelves. But are these products actually good for you, or are they just clever marketing?

Why Is Protein Important?

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting overall health. It is particularly important for those who are active, trying to lose weight, or aiming to maintain muscle mass as they age.

The general recommendation for protein intake is around 0.75g per kilogram of body weight per day for adults in the UK, but this can go up to 1.2–2.2g per kilogram for those who engage in regular exercise or strength training.

Common Protein Products in the UK

In the UK, protein products are widely available in supermarkets, health stores, and online. Some of the most popular include:

Protein Bars: Grenade Carb Killa, MyProtein Layered Bar, Trek Protein Bar
Protein Shakes: MyProtein Impact Whey, Huel Ready-to-Drink, USN Blue Lab Whey
High-Protein Yoghurt: Arla Skyr, FAGE Total 0%, Alpro High Protein
Protein-Enhanced Snacks: Graze Protein Bites, Eatlean High Protein Cheese, Warburtons Protein Bread

Are Protein Products Good for You?

1. Convenient Source of Protein

For those who struggle to hit their daily protein target, protein products offer a quick and easy solution. A protein bar can provide around 20g of protein, making them useful for people with busy lifestyles.

2. Beneficial for Muscle Growth and Recovery

Studies show that consuming high-quality protein post-exercise can support muscle repair and growth. Whey protein shakes, for example, are fast-digesting and provide all nine essential amino acids, making them an ideal post-workout option.

3. Can Aid in Weight Management

Protein is highly satiating, meaning it helps keep you fuller for longer. Including protein-rich foods in your diet can reduce cravings and prevent overeating, which may be beneficial for weight loss or maintenance.

Are Protein Products Bad for You?

1. Many Contain Added Sugar and Artificial Ingredients

Not all protein products are created equal. Some protein bars and shakes are loaded with sugar alcohols, artificial sweeteners, and preservatives. For example, some Grenade Carb Killa bars contain polyols, which can cause digestive discomfort if consumed in excess.

2. Overconsumption of Protein

While protein is essential, eating too much may not necessarily be beneficial, especially in those with pre-existing kidney conditions. Unsure on how much protein to eat? Try my Protein Calculator.

3. Not a Substitute for Whole Foods

Whole foods such as lean meats, fish, dairy, beans, and nuts provide protein along with other essential nutrients like fibre, vitamins, and minerals. Relying too heavily on processed protein products can lead to missing out on these additional health benefits.

How to Choose the Best Protein Products

If you do want to incorporate protein products into your diet, it’s important to read the label and make informed choices. Here’s what to look out for:

Protein Content: Aim for products with at least 15-20g of protein per serving.
Sugar Levels: Choose products with less than 5g of sugar per serving.
Ingredients List: The shorter, the better! Avoid artificial additives where possible.
Source of Protein: Whey, casein, soy, and pea protein are high-quality sources.

Should You Use Protein Supplements?

Protein supplements like whey or plant-based protein powders can be useful for those who have higher protein needs, such as athletes, bodybuilders, or vegans who may struggle to get enough protein from food alone. However, they are not essential for everyone.

If you can meet your protein requirements through a balanced diet, supplements may not be necessary. Whole foods provide better overall nutrition, including fibre, healthy fats, and micronutrients.

Final Verdict: Are Protein Products Good or Bad?

Like most things in nutrition, it depends. Protein products can be a convenient and effective way to meet protein needs, particularly for active individuals or those with busy schedules. However, they should not replace whole, nutrient-dense foods, and it’s important to choose wisely to avoid unnecessary additives and sugars.

What do I do? I focus on whole food sources first and use protein products as a supplement rather than a staple.

References

Antonio, J., et al. (2014). A high protein diet has no harmful effects: A one-year crossover study in resistance-trained males. Journal of the International Society of Sports Nutrition, 11(1), 19. – This study found that a high-protein diet did not negatively impact kidney or liver function in resistance-trained men over a one-year period.
Phillips, S. M. (2016). Current concepts and unresolved questions in dietary protein requirements and supplements in adults. Frontiers in Nutrition, 3, 27. – This research highlights the benefits of protein supplementation for muscle synthesis and discusses the varying protein requirements for different populations.
Smith, K., et al. (2018). Dietary protein and muscle mass: Translating science to application and health benefit. British Journal of Nutrition, 120(1), 76-89. – This study examines the relationship between dietary protein intake and muscle retention, particularly in older adults and those in resistance training.
Pasiakos, S. M., et al. (2015). Protein supplements and skeletal muscle health: A review of recent literature. Sports Medicine, 45(1), 111-131. – A review of studies that explores the role of protein supplementation in muscle recovery, metabolism, and athletic performance.
Tang, J. E., et al. (2009). Exercise-induced muscle protein metabolism and recovery: Whey protein vs. casein protein supplementation. American Journal of Clinical Nutrition, 90(5), 1311-1322. – This study compares whey and casein protein, finding that whey protein leads to faster muscle protein synthesis post-exercise.