Weighing protein powders

Over time, most men experience age-related muscle loss, called sarcopenia. Sufficient protein intake can help slow and reverse this condition, as the digestive system breaks down protein into amino acids, which the body uses to build muscle.

The Recommended Dietary Allowance (RDA) of protein is 0.8 grams per kilogram of body weight per day. For an average 180-pound man, that is approximately 65 grams of protein daily.

However, some research has suggested older men may need closer to 1 to 1.2 grams per kilogram of body weight. Those doing regular strength training (which also helps increase muscle mass) should aim for around 1.5 grams per kilogram to help with muscle recovery. (Check with your doctor if you are unsure how much daily protein you require.)

The scoop on powders

No matter your protein needs, protein powders have become an easy way for men to reach their daily quota. Depending on the brand, a single scoop can offer 15 to 30 grams of protein per serving. Powders are easy to add to your diet, as you can mix them with water or milk or blend them into a smoothie.

But how much should you rely on powders for your daily protein?

"Protein powders are fine as supportive fillers to help maintain daily requirements, but men also need plenty of protein-rich foods, as they contain other nutrients that men require for muscle growth and overall health," says Nancy Oliveira, a registered dietitian and manager of the Nutrition and Wellness Service at Harvard-affiliated Brigham and Women's Hospital.

For instance, animal proteins like lean beef, poultry, and fatty fish (salmon, tuna, and mackerel) contain B vitamins, vitamin E, iron, zinc, and omega-3 fatty acids. These micronutrients assist in protein metabolism and repair of damaged cells, and they support the health of blood vessels that deliver oxygen and energy sources to muscle tissue. Plant protein foods like beans, nuts, and soy also contain phytochemicals like anti-inflammatory flavonoids and fiber that fuels the gut microbiome to support a robust immune system. (See "Power protein foods.")

"The best approach is to focus on high-protein foods first and use powders here and there to fill in the gaps," says Oliveira. "A general recommendation to follow is that powders should make up to one-third of your daily amount, if desired."

Choosing your powder

Protein powders come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). Which ones are best?

"Both plant and animal sources of protein powder will help build muscle even though they contain different ratios of amino acids," says Oliveira. "Pure whey or soy or pea protein powder don't taste vastly different, so it's a personal preference. Some people have allergies to dairy or soy, so the variety of options is helpful."

Oliveira recommends whey, pea, soy, or hempseed protein powders, as they contain the nine essential amino acids (those that the body cannot make on its own and thus must get from food).

She also suggests brands that are primarily pure protein and don't contain extras like sweeteners (regular sugar or artificial sweeteners) or artificial flavors and colors. "You can always add fruit, nut butter, or chia seeds to a protein powder to enhance the flavor and texture," says Oliveira.

Different ways to use

While protein powders can be consumed at any time of day, they are especially helpful as part of a post-workout meal. The American College of Sports Medicine suggests consuming 15 to 25 grams of protein within one hour after vigorous exercise to support muscle recovery and repair. (You don't need this after doing moderate exercise for less than one hour.)

"A protein powder drink made from one to two cups water or milk and a scoop of powder is ideal in this situation, as people often are not that hungry for a high-protein meal immediately after exercising," says Oliveira. "The drink is easily digested and absorbed and provides needed hydration." A smoothie with protein powder also can replace a regular meal if it contains sufficient carbs, protein, healthy fats, fiber, vitamins, and minerals. Here is a simple recipe Oliveira recommends:

Mix in a blender one scoop of protein powder, one cup of low-fat dairy milk or unsweetened plant milk, 1/2 to 1 cup frozen or fresh fruit, 1 to 2 tablespoons of nut or sunflower seed butter, 1/2 cup plain yogurt, and 1 to 2 tablespoons of chia seeds or ground flaxseed.

"You can drink this for breakfast, a snack, or anytime when you need extra help getting your daily protein," she says. "It's also okay to boost the protein amount of everyday foods like yogurt, oatmeal, or even coffee by adding a few spoons of protein powder," says Oliveira. "But powders have their place. When it comes to protein, think food first, powders second."

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