In today’s fitness-driven world, every gym, trainer, and influencer seems to echo one mantra — “Take protein powder, and you’ll build a great body.”
But have you ever wondered does everyone really need it? Is it truly beneficial, or could it be silently harming your body?
What is Protein?
Protein is a fundamental nutrient essential for building muscles, hair, hormones, and enzymes. It is naturally present in foods like lentils, milk, eggs, yogurt, paneer, soy, fish, meat, grains, and nuts.
An average Indian needs about 0.8 to 1 gram of protein per kilogram of body weight — that’s roughly 60 grams per day for a 60-kg person. This requirement can easily be met through a balanced natural diet.
Who Actually Needs Protein Powder?
Only professional athletes, bodybuilders, or individuals engaged in intense physical training — or those with specific dietary deficiencies as advised by a doctor — truly need supplements.
For ordinary individuals with a normal diet, protein powders are unnecessary.
Potential Dangers of Protein Powders:
Digestive Issues: Gas, constipation, bloating, and stomach pain are common side effects.
Heavy Metals Risk: Many cheap or unbranded powders contain harmful metals like lead, arsenic, and cadmium — all linked to serious diseases, including cancer.
Economic Loss: Spending thousands of rupees monthly on unnecessary supplements is often just falling into a marketing trap.
Psychological Misbelief: Many youngsters wrongly assume that muscles come only from “shakes,” ignoring the real foundation — balanced food, rest, hydration, and consistent exercise.
Best Natural Sources of Protein:
Milk, yogurt, paneer, lentils, chickpeas, mung beans, soy chunks, tofu, almonds, walnuts, eggs, fish, and chicken (for non-vegetarians).
These sources are more digestible, safer, and better balanced than artificial supplements.
The Bottom Line:
If you’re not an athlete and your diet is normal, you don’t need protein powders or shakes.
Your body can become just as strong and healthy through natural, wholesome food.
