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Protein is well-loved for its satiating powers. It’s more filling than carbs, although gram-for-gram each delivers the same number of calories. Protein is also essential for maintaining and/or building muscle and can be helpful if you’re trying to lose weight. So, it’s not too surprising that protein powders are increasing in popularity.

If you are wondering whether you should add protein powder to your diet, read on to find out what a nutrition expert has to say.

What Is Protein Powder?

Protein powders are pretty much what their name implies—powdered forms of protein that come from plant and/or animal sources. They are commonly included in weight loss or body-building plans because protein is a filling nutrient that staves off hunger, which can help you consume fewer calories. A 2015 study in Nutrition Journal, for example, noted that women who ate a high-protein breakfast (at least 30 grams of protein) were more satisfied after their meal and ate fewer calories at lunch, compared to women who ate a low-protein breakfast (only 3 grams).

Some of the most common powders come from milk (casein and whey), eggs, soybeans, and peas. “The biggest trend in protein powders right now is plant-forward protein powders,” says Chris Mohr of Mohr Results. “And second to that is single-ingredient protein powder. Some companies...have moved into single ingredients because fewer ingredients are popular.”

What Else Is in Protein Powder?

Some protein powders are more than just the protein in powder form. They may include added sugars, low- or no-calorie sweeteners, or other ingredients (think: creatine, added fibers, miscellaneous vitamins and minerals) that you might not be expecting. So, read the ingredient list to know what you’re getting.

A good general rule of thumb, though, is that unflavored varieties will have a more streamlined ingredient list—and often just the protein itself—while flavored varieties will include the flavor and added sugar or a low- or no-calorie sweetener.

One word of caution: Protein powders are technically dietary supplements, so manufacturers (not the federal government) are responsible for evaluating the safety and effectiveness of their products. Unfortunately, in 2018 a nonprofit group called the Clean Label Project tested 134 protein powders and found 75% contained lead, 55% contained BPA, and overall plant-based powders had more heavy metals than other protein powders. The takeaway: Choose a brand and product that you trust.

Let’s take a closer look at the more common animal and plant protein powders on the market.

4 Common Types of Animal-Based Protein Powders

If your diet includes a mix of animal and plant-based foods, any of these types of protein powder could fit in your diet.

• Whey protein: In a 30-gram serving, there are about 25 grams of protein. Whey is one of two proteins found in milk. (The other is casein.) Whey protein is a complete protein—it contains all nine essential amino acids and is an especially good source of the amino acid leucine, which plays a key role in protein synthesis (a must for muscle building). This is why whey protein is well-known and often used by fitness buffs and weight-lifters.
• Casein protein: In a 30-gram serving, you’ll find around 24 grams of protein. Casein, the other protein in milk, is slower to digest than whey. This means it can help prevent muscle breakdown and promote protein synthesis over a longer period.
• Egg protein: In a 30-gram serving, you get about 20 grams of protein. Eggs score the highest of whole foods in regard to protein quality and digestibility, per the protein digestibility-corrected amino acid score. But egg protein powder is typically just egg whites, which, in theory, could alter the score.
• Collagen protein: Collagen protein powder is quite trendy, and a 20-gram serving delivers around 20 grams of protein. There are also a lot of touted benefits to taking collagen. The research, however, seems to be strongest around collagen-supporting joint and skin health.

4 Common Types of Plant-Based Protein Powders

Plant proteins are great for folks who either have an egg or dairy allergy or for those on a vegetarian or vegan diet.

• Soy protein: In a 30-gram serving, there’s about 25 grams of protein. A complete protein, soy is fairly comparable in its benefits to whey and casein protein powders. It’s helpful with weight management and muscle health (though whey protein is still superior here), yet soy protein excels when it comes to heart health.
• Pea protein: In a 30-gram serving, you get around 27 grams of protein, give or take depending on the brand. Made from split peas, pea protein contains all of the essential amino acids, but is low in one—methionine.
• Almond protein: One serving delivers 20 grams of protein. Almond protein is one of the newer plant-based protein powders on the market.
• Hemp protein: In a 30-gram serving, there are about 14 grams of protein. Hemp protein powder also typically delivers a decent dose of fiber because it’s most often made from ground hemp seeds.

The drawback to plant-based protein powders is that single-ingredient protein powders are not always complete proteins (containing all nine essential amino acids). If they are complete proteins, they’re typically limited to one or two amino acids. This is one reason many plant protein powders are a combination of different plants—so that the overall amino acid profile is more balanced. Also says Mohr, “Plant-based protein powders are probably not your only source of protein, so it’s more than likely that you’ll get the other amino acids that you need from other meals during the day”. With a balanced diet, you’ll still reap the benefits of adding a plant-based protein powder to your diet.

How to Use Protein Powders

The simplest way to incorporate protein powders into your diet is with a smoothie or a shake. But think beyond the glass and try adding them to pancakes and waffles, baked goods, and even hot cereals like oatmeal.

How Much Protein Do You Actually Need?

The government recommendation (called the Recommended Dietary Allowance) is 46 grams for women over age 14 and 56 grams for men over 19. Another common guideline is to eat 0.8 grams of protein per kilogram of body weight. (To determine your weight in kilograms, divide your weight in pounds by 2.2. For example, a 200-pound person weighs 90.9 kilograms.) That guideline is based on generally healthy people who aren’t very physically active. Minimally active, moderately active, and intensely active individuals could increase to 1, 1.3, or 1.6 grams per kilogram respectively.

Some experts suggest eating a little more protein than the 46- to 56-gram recommendation and being mindful of when you eat it. “What’s more important than the total amount of protein is when you eat it: spread it out throughout the day equally,” says Mohr. “For most people, that’s around 20 to 30 grams per meal. For men, aim towards the higher end, plus add in some protein-rich snacks. For women, the lower end of that range is fine.” Then, as Mohr explains, that’ll get you to about 60 to 90 grams of protein per day.

Spreading out your protein intake is helpful because how you metabolize protein is unique. We don’t store protein in our body like we do carbs or fat. “When you eat protein your body’s protein synthesis will peak over a couple hours and then decline. Because of that, it’s important to have a consistent intake of protein to provide your body with the tools that it needs to keep protein synthesis elevated throughout the day,” says Mohr.

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