Protein powders: Where they can help (and where they should not replace food)
- Gemma Westfold
- 2 days ago
- 4 min read
Recommendations for, or advice on protein powders are some of the most common nutrition questions I am asked.
When people learn that I am a nutritional therapist, this topic comes up frequently, alongside questions about magnesium, collagen, creatine and Mounjaro. For my responses on those, see my blog.
My response is always the same. Protein powders can be useful in some situations, but they are often overused or used in the wrong way.
The key message: my approach is always food first.
Whole food protein sources are the foundation because they provide far more than isolated protein. They also contain a broader range of nutrients that support health, including vitamins, minerals, healthy fats, and in many cases additional compounds that support satiety and metabolic health.
Examples include:
eggs
fish
meat
Greek yoghurt
cottage cheese
tofu and tempeh
beans and lentils
Protein powders can have a place, but they should be used as a tool, not as the default.
Why whole foods matter: the food matrix
One of the reasons whole foods are preferable is the food matrix.
The food matrix refers to the way nutrients are packaged together in a food and how that structure affects digestion, absorption, blood sugar response, satiety and overall health.
In other words, foods do not act in the body simply as isolated nutrients.
For example, a whole-food protein source provides protein within a natural structure, often alongside fats, micronutrients and bioactive compounds that influence how the body responds. This is very different from consuming an isolated powdered protein in water.
This is one reason why whole foods tend to be more satisfying and nutritionally valuable overall.
Protein powders are a tool, not a meal
Protein powders are not meals and should not be treated as meal replacements on a regular basis.
They should not replace balanced meals, and they should not become the main way someone meets their protein needs.
However, they can be very useful when used strategically, for example:
low appetite
busy mornings
difficulty eating enough protein at breakfast
post-training support
periods of stress or fatigue when meal preparation is harder
increasing intake in those trying to gain weight
This is how I tend to use them with clients: as a practical support, not as a substitute for proper meals.
Protein powders can also be useful for weight gain
Protein powders are often associated with weight loss or gym culture, but they can also be helpful for healthy weight gain, particularly where appetite is low.
For clients who become full quickly, struggle with larger meals, or need an easy way to increase protein and calorie intake, a well-constructed smoothie can be a useful option.
The important point is to make it more nutritionally complete, rather than relying on a sweetened protein shake on its own.
Avoid flavoured powders with long ingredient lists
Many flavoured protein powders contain unnecessary additives, including:
sweeteners
flavourings
gums
fillers
Some people tolerate these well, but others experience bloating, digestive discomfort, headaches, or increased cravings.
My preference is generally a clean, unflavoured protein powder with a very short ingredient list, ideally:
just the protein source
no added sweeteners
no unnecessary extras
This allows much more control over what goes into the shake.
Whey, collagen and plant proteins are not interchangeable
These products are often grouped together, but they serve different purposes.
Whey protein
If tolerated, whey protein is often the most effective option for muscle repair and recovery because it is a complete protein and naturally rich in leucine, an amino acid involved in stimulating muscle protein synthesis.
For clients using a protein powder for exercise recovery, muscle maintenance, or support during midlife, whey is often the most practical choice.
When choosing whey, I would look for:
a clean ingredient list
unflavoured where possible
organic and/or grass-fed if budget allows
good tolerance (some do better with whey isolate)
Collagen
Collagen has a different purpose.
It can be helpful for:
connective tissue support
joints
skin
targeted support in some gut protocols
However, it is not a complete protein and should not be used as the main protein source for muscle repair, recovery or preserving muscle mass.
Plant-based protein powders
Plant-based powders can be a good option for those who are vegan or do not tolerate whey.
Quality varies significantly, so it is worth checking:
protein amount per serving
ingredient quality
additives/sweeteners
whether it is a blended protein (often preferable)
They can work well, but the type and formulation matter.
Protein powders can be used strategically (and this is how I use them with clients)
In practice, I use protein powders strategically in situations such as:
low appetite in the morning
poor breakfast protein intake
post-training recovery
busy family or work schedules
periods of fatigue
supporting weight gain where intake is too low
In these cases, I encourage clients to build the protein powder into something that is closer to a balanced meal, rather than using it on its own.
That usually means combining it with:
fibre
healthy fats
vegetables and/or fruit (depending on goals)
enough volume and nutrients to support satiety and blood sugar regulation
A smoothie I would personally use
Protein smoothie (food-first approach)
1 scoop organic unflavoured whey protein
handful of pak choi
1 tbsp ground flaxseed
1 tbsp chia seeds
1 tbsp peanut butter
thumb of fresh ginger
1/2 avocado
full fat organic milk (or an unsweetened milk alternative) to blend
Optional additions depending on needs:
berries
cinnamon
oats (especially useful if someone is trying to increase energy intake/gain weight)
ice
This approach provides more than just protein. It includes fibre, healthy fats and plant compounds, making it a more balanced and satisfying option than a standard sweetened shake.
In a nutshell Protein powders are not necessary for everyone, and they should not replace the basics. However, they can be a useful tool when used appropriately. My approach is:
If you would like help working out your protein needs, choosing the right type of protein powder, or improving your meals without relying on shakes, feel free to reply or book a free Health Review to see how we can work together.
You can start with a Wellness Check or work with me in a personalised programme where we investigate and address root causes properly. |
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