Any social media user can attest to the myriad of fitness influencers online. With their well-conditioned bodies and seemingly perfect diets, a simple click on their profiles reveals pages full of enticing health tips. One week juice cleanses, protein smoothies, and vegan alternatives, are just a few healthy food trends. Within the last few years, using supplements to build muscle mass has taken over the Internet as one of the top fitness crazes. The popularization of supplements has contributed to the development of many inventive types of powders ranging from cookies-and-cream to cricket protein powder. Unfortunately, processed powders may not benefit athletes as much as the media claims.

There are different make-ups to every type of protein powder. As a foundation, protein powder can have different bases: whey protein, casein, milk protein, plant-based protein, or egg protein. Each of these protein powders in turn has a separate use: casein, egg, and milk are for longer absorption, whereas plant based and whey are for faster digestion. Allowing for versatility in one’s diet based on fitness goals, protein powders can be a convenient way to pack nutrients into a busy athlete’s diet.

“While protein powder is not a necessity to achieve your athletic and fitness goals, it can be a cost effective and tasty way to get in all of your daily protein. Whey protein, which is what most protein powders are, has the highest concentration of leucine, an essential amino acid that is critical to protein muscle synthesis,” said Matthew Ellsworth ’22, co-leader of the PHS Fitness Club.

While protein powder does provide additional sources of protein in a cheap and useful way, it can harbor several health risks. According to Harvard Health in 2020, protein powders may include ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. Since protein powder is a dietary supplement, the Food and Drug Administration leaves it up to the manufacturers to correctly label and evaluate the safety of the product. With few studies conducted on the effects of high protein intake through these supplements, the content and long-term effects of protein powder aren’t fully understood. Earlier this year, a nonprofit group called the Clean Label Project released a report about toxins in protein powders. Researchers screened 134 supplement products for 130 types of toxins and found that many protein powders contain poisonous metals like lead and arsenic, as well as contaminants with links to cancer such as BPA (used to make plastic) and pesticides.

Maximizing protein intake can be accomplished through a rich and balanced diet that many athletes are able to achieve. And despite common belief, to maximize results, protein should not be the only food group that is consumed in abundance. Although varsity lacrosse player Theona Hsu ’24 likes an occasional protein shake, she does not like to use protein powder on a regular basis to achieve her athletic goals.

“The most important thing for me is hydration. On a regular basis, I usually drink at least half a gallon of water. Staying hydrated is really important in preventing injuries and staying healthy. In terms of food intake, I eat however much and whatever I want,” said Hsu.

Protein powders should be used in moderation for convenience and an addition to your already protein-rich diet, not as a substitution. A healthy diet should consist of 0.8 grams of protein per kilogram of their body weight, but that amount should increase for high performing athletes. According to Penn Medicine in 2020, vegetables and fruits should take up 50 percent of every meal. Fruits and vegetables provide carbohydrates, vitamins, minerals, fiber, water, and antioxidants, which work together to serve as energy, hydration, digestion, recovery, and injury prevention. Protein powder should be used as an additional form of protein while also maintaining the balanced diet above.

Though the media might hype the benefits of protein powder, there are many hidden harms. Though fitness stars with perfect bodies may claim to achieve maximum results from various powders, it is important to keep in mind that they may have monetary gains from promoting certain products. Ultimately, although an occasional protein shake may be a tasty addition to a nutritious, relying on it for health benefits could prove harmful in the long run.