Pros & Cons of Protein Powder

People who want to boost energy, lose fat and gain lean muscle may turn to protein powders like those used by professional body builders either as meal replacements or as nutritional supplements. However, protein is protein, whether it comes from a powder or a piece of chicken or tuna, and too much protein can create fat instead of muscle gain.

Pros

• Protein powders can be an effective tool in helping to build muscle mass, according to Molly Kimball, a dietitian and sports nutritionist at New Orleans' Elmwood Fitness Center, in an ABC News video clip. Protein powders are also a good way to get your daily protein quickly without having to cook poultry or eggs.

  Protein powders are easily digested by the body, and they're quickly processed, so they can help the body recover from a workout, Kimball says. Another effective way to use protein powders is right before bedtime, even after having eaten a regular dinner, to minimize how much muscle breakdown occurs as you sleep. Protein is also a healthy way to start the day, so using a protein powder with breakfast can keep you feeling fuller and more energetic throughout the day.

Cons

• Protein powders are not miracle workers, noted dietitian Molly Kimball notes. While protein can help improve muscle tone and aid in weight loss, there's no scientific evidence suggesting that protein from protein powders is any better than protein derived from actual food. A scoop of most protein powders contains about 20 g of protein, according to Kimball. This is the same amount of protein in a 3 oz. chicken breast. This means that if you're using protein powders instead of eating balanced meals with protein, you may end up feeling hungry.

  Eating more protein than your body uses results in that protein being stored as fat, according New York City-based Martica Heaner, an exercise physiologist and nutritionist. This will result in an expanding waistline. A very protein-intense diet may also put you at increased risk of bone loss and kidney damage, she says.

  Heaner points to research conducted by Peter Lemon, a professor at the University of Western Ontario in Canada, that found that exercises need only between .8 gram and 1.7 grams of protein per kilogram of body weight. Lemon's research was originally published in 1996 by "Nutrition Review." (The study was called, "Is increased dietary protein necessary or beneficial for individuals with a physically active life style?") Most people can easily achieve this level of protein intake through a healthy and balanced diet.

Financial Considerations

• For the amount of money you spend on a box of protein powder, you can purchase a lot more powdered milk--an inexpensive form of protein, according to sports nutritionist Nancy Clark of Chestnut Hill, Mass., in an article published on the Her Active Life website. Eggs, poultry and tuna also are relatively cheap forms of high-quality protein.