You may not need protein powder if you are eating right

But if it is necessary to use the supplement, choose one that has fewer extra ingredients

- By NYTIMES

On TikTok, influencers tout protein powder as key to building muscle and nourishing their bodies - all in a quick, convenient scoop added to coffee or a smoothie.

There is no question that protein is essential for building muscles, strengthening bones and maintaining your immune system, digestion and hormone levels.

But most protein powders are considered dietary supplements, which raises the question: Do you really need a supplement to get enough protein? And if you do, what kind is best? Here is what experts advise.

ARE PROTEIN POWDERS NECESSARY?

The vast majority of people in the United States already get enough protein from the food they eat and do not need to take it in supplement form, said Dr. Colleen Tewksbury, an assistant professor of nutrition science at the University of Pennsylvania.

Federal guidelines recommend that adults aged 19 and older consume 0.8g of protein per kilogram of body weight a day. That comes out to 54g for a 68kg adult or 72g for a person weighing 91kg.

Research suggests, however, that older adults may benefit from adding about 50 per cent more protein, and those who are pregnant, breastfeeding or do regular strength or endurance training may want to double the recommended amount or more.

Whole foods - such as chicken, fish, lean meats, yogurt, cottage cheese, eggs, nuts, beans and lentils - are the best sources of protein, experts said. They offer a variety of other valuable nutrients, like vitamins, minerals, fiber, healthy fats and plant-based compounds, said Dr. Wayne Campbell, a professor of nutrition science at Purdue University.

If you are "just slugging down a supplement" instead of eating real food, "you've got your protein, but you're missing out on a lot of nutrition", he added.