Most of us have grown up watching ads on TV of protein powder being the secret behind a 

bulky man’s muscles and the message that if you want muscles, you have to take protein 

powder. Of course, we now know that’s not true (especially for women – we don’t have the 

hormones for it), unless you’re specifically training for it. That said, there are still many 

questions when it comes to protein powder: How does it help? How much can you take? 

How can you take it? Is it good for you? Let us answer some of those for you.  

Why take protein? How does it help? 

An essential part of our diet is protein. They’re an important energy source, and help build 

cells, enzymes, antibodies, muscles, and could even give us more radiant skin. How much 

protein our body needs depends on a few factors including age, activity levels, muscle 

mass, body goals and general health. Most adults need between 2 to 3.5g per kg of body 

weight daily. Again, this can increase if you’re an athlete, pregnant, breastfeeding or if your 

job is physically demanding.  

Protein powders are a great supplement to add to your diet to make sure your body is 

getting its daily dose especially if you’re looking to lose weight or recover after an intense 

workout.  

How much can you take? 

This is a tricky one. Calculating how much protein supplement or powder to take depends on 

your diet and the amount of whole protein included in your meal plan, your workout and 

body goals. A moderate amount of protein supplements is generally good for any kind of 

exercise that focuses on building strength and muscle. However, if you’re unsure how to 

calculate this, we’d suggest consulting a nutritionist or talking to your trainer.  

When and how can you take it? 

There has been a lot of debate over the years on what’s best – before, after or during your 

workout. Some experts suggest within an hour after your workout, while others prefer before 

working out so that you’re not going in on an empty stomach. It ultimately comes down to 

what works best for you and your body. Experiment based on your workouts and meal plans 

and see what suits you.  

You can fit your protein powder into almost anything. Add it into your oatmeal, smoothie, OJ 

or even pancakes – have fun with it! What’s important here is being mindful of the results. If 

you’re feeling tired or you aren’t seeing improvement with your overall workout plan, then 

you probably need to reassess and change the quantity or type of protein powder you’re 

using.  

The Big Question – Is Protein Powder Good for You? 

Moderation is key as with most things in life. Protein powders are a good supplement to 

ensure that your body is getting the nutrition it needs while maintaining a diet and workout 

regime. But remember that they are a supplement and not a replacement for actual whole 

foods rich in protein. There are several great sources of protein powder in the market, and 

they come in a range of flavours as well as unflavoured. Brands such as Origin Nutrition 

have the added benefit of being vegetarian and vegan. So you get all the goodness of your 

supplement, guilt free!  

References: 

https://www.medicalnewstoday.com/articles/322825#side-effects