The term ‘ultra-processed’ is increasingly applied to lots of everyday foods, including those perceived to be healthier options – so how can we navigate this confusion when we’re looking to boost our protein intake?
Protein is an essential nutrient that’s required by the body for growth, repairing damaged cells, making hormones and building muscle. Protein is made up of building blocks called amino acids, and there are nine essential amino acids that aren’t made by the body so must be obtained from diet.
Often associated with body building, protein powders have grown in popularity over recent years. People now use them to help meet their daily protein needs and gain or lose weight, as well as manage certain medical conditions or recover from injury or surgery.
Often seen as a convenient and easy way to get more protein into the diet, protein powders are supplements that you wouldn’t be able to recreate in your own kitchen, meaning they are classified as an ultra-processed food (UPF). Eating UPFs regularly has been associated with poorer health and a number of illnesses, such as obesity, cancer and depression. However, we still can’t say with any degree of certainty what it is about UPFs that makes them bad for us. This means that when we’re considering a health food, like a protein powder or other supplement, it can be quite puzzling: on one hand, it may help us achieve our health goals, while on the other it may be adding to our UPF intake. So, we asked our nutritionist Jo Williams to explore the complexities around health products like protein powders and set the matter straight.
There are a wide range of protein powders to choose from, including whey, pea, casein and soy protein. Read on to find out more and check out our reviews of the best protein powders, vegan protein powders and our guide to how much protein you need to build muscle.
Is protein powder an ultra-processed food?
Yes, protein powders are ultra-processed. The manufacturing processes applied to make them changes the food’s original structure. Most protein powders also contain ingredients that we wouldn’t use at home, like emulsifiers, sweeteners, anti-caking agents and preservatives.
Are protein shakes good for you?
Protein shakes are a convenient way to meet or increase your daily protein intake. That said, they’re not an essential part of the diet – most of us can meet our daily protein needs by eating whole foods such as meat, fish, dairy, eggs, nuts, seeds, beans and legumes. By consuming these foods, we’re also benefiting from fibre, fats, vitamins and minerals. Protein shakes are often chosen as a healthier, more satisfying snack to help curb hunger and calorie intake. This can be especially helpful for those who struggle with portion control or frequent snacking; however, shakes should not replace the whole foods in your diet.
Shop-bought protein shakes are likely to contain added sugars, so you’re better off making them at home with a good-quality protein powder so you can control what’s going into them (and save your pennies).
Comparing protein powders
There are two types of protein powder: animal and plant. Popular animal proteins are whey and casein (both derived from milk), while pea and soy are favourite plant-based powders. There are a number of other types, such as hemp, pumpkin seed, collagen and rice, which can be used in similar ways – in smoothies, shakes or baking, such as pancakes and porridge.
What is pea protein and is it good for you?
- Pea protein is a vegan source of protein made from green and yellow split peas
- It contains all nine essential amino acids and is high in iron
- It is low in an amino acid called methionine
- It is not as readily absorbed as animal proteins, but is effective at building muscle
What is whey protein and is it good for you?
- Whey protein is an animal protein derived from cow’s milk
- It contains all nine essential amino acids and is rich in the amino acid leucine
- It’s an easily digestible source of animal protein that’s absorbed quickly
- It has been shown to support athletic performance and build muscle
- Evidence suggests whey protein is better at reducing body fat and increasing lean body mass than other proteins, and may lower blood pressure
- It’s not suitable for vegans or those with dairy intolerance/allergy
What is casein protein and is it good for you?
- Casein protein is an animal protein also derived from cow’s milk
- It contains all nine essential amino acids
- It is absorbed more slowly than whey protein, providing a steady release of amino acids
- It keeps you fuller for longer and is more suited to periods of fasting or sleep
- It’s not suitable for vegans or those with dairy intolerance/allergy
What is soy protein and is it good for you?
- Soy protein is a plant protein derived from soy beans
- It contains all nine essential amino acids and has a high protein content
- It has been linked to some impressive health benefits, including maintaining body composition
- Soy contains phytoestrogens, which in some individuals can mimic the effect of the hormone oestrogen (there are pros and cons of including phytoestrogens in your diet), so soy protein might not be suited to everyone
What are the signs of protein deficiency?
As a general guide, we’re recommended to consume 0.8g protein for each kilogram of body weight per day. However, protein needs vary depending on age, activity levels and overall health. For those who are physically active, the daily intake is higher, and those who are pregnant, breastfeeding or have certain medical conditions will also require more. Most of us adequately meet our needs through a balanced, varied diet, making protein deficiency uncommon in the Western world.
Common signs of protein deficiency include:
- Brittle hair and nails
- Feeling weak/hungry
- Poor immunity/frequently getting ill
- Muscle weakness and decreased muscle mass
- Stress fractures
- Stunted growth
Does protein make you gain weight?
Protein offers several benefits that can help with weight loss. It takes longer to digest than carbohydrates alone and fills you up for longer, which can reduce the need for snacks and overeating. Protein can also help preserve and build lean muscle mass. Muscle weighs more than body fat, but because it’s metabolically active, it helps you burn more calories.
Should I invest in a protein powder?
Most of us get enough protein from a balanced, varied diet, but if you are looking to maintain or build muscle, are recovering from injury or illness, have a reduced appetite or are elderly or frail, a protein powder may be helpful. If you do decide to invest in a protein powder, remember it is meant as a ‘supplement’ to a balanced diet, not a replacement. Always read the product label to know what you are consuming.
Want more like this? Try:
How much protein do I need to build muscle?
Protein and carbs – get the balance right
Everything you need to know about protein
The best protein powders 2025, tried and tested
High-protein meal ideas
Training for a marathon? Check out our marathon hub.
This page was reviewed on 3 October 2025 by Kerry Torrens.
Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects, and corporate wellness packages. Alongside trying to grow more of her own fruit and veg at her allotment, Jo works as a Nutritionist and Health Coach for Second Nature. She has contributed articles to a number of nutrition websites, including Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
