Protein Powder Isn’t Just for Gym Freaks: Know Who Needs It and How to Choose the Right One

The challenge of protein deficiency is a major health issue in India, which touches lakhs of people, women especially, and those in rural areas and in a particular age group. According to data in the National Family Health Survey (NFHS-5), 35.7 percent of children aged 6-59 months are stunted, while 53.1 percent of women aged 15-49 years are anaemic.

According to Varun Suri, Director, Dr. Morepen Ltd., it is clear that there is an urgent need to address protein deficiency occurrences, which can be done, in part and to begin with, through increased awareness, education, and the promotion of healthy eating habits.

The PRODIGY (Protein Consumption in the Diet of Adult Indians) survey report shows almost 73 percent of diets in urban India are protein deficient. What is even scarier is that 93 percent are unaware of the ideal protein requirement, says Suri.

Another surprising facet of the report was the prevalence of protein deficiency in urban areas, a geographic and demographic generally considered to be affluent, aware, and relatively better fed than their rural counterparts.

However, this is not so surprising. With a fast-food culture, unhealthy diets, life in the fast lane, and a subsistence on processed food, urban populations eat food that is low in protein but full of fats and sugars.

So, protein is a bigger deal than most of us realise, especially here in India. Whether you are living in a bustling city or out in a village, many of us just aren't getting enough. And that is a problem!

Think about it: protein is like the building blocks for everything. Muscles, skin, your immune system—you name it. “We need to get smarter about what we're eating. More lentils, more eggs, more of those protein-rich foods! And hey, let's be real, sometimes life gets hectic, and that's where protein supplements can step in,” says Suri.

“A lot of people think protein powder is just for those gym freaks with massive muscles. Not true! Runners, swimmers, and even folks just trying to stay healthy—they can all benefit. It is a great way to help your body recover after a workout or just give it a boost,” he says.

But here's the thing: there are so many myths floating around! Like, "Too much protein ruins your kidneys." Suri clarifies, “That's mostly nonsense. For most of us, not getting enough is the real worry. And those "unnatural" protein powders? Not so unnatural. A lot of them come from things like whey, peas, you know, real stuff.”

When you are picking a protein powder, Suri says, do a little detective work. “Look for the good stuff: products made in clean, safe places (HACCP and ISO certified!), stuff that is checked by FSSAI. And, if it has got those good gut bacteria (probiotics) or is gluten-free, even better,” he adds.

And then there's the nitty-gritty: how much protein? What kind? Do you like the taste? Some people love whey, others prefer casein, and if you are vegan or lactose intolerant, plant-based is your friend. And, he reminds us to not forget checking for hidden sugars and weird additives.

According to Suri, ultimately, it is about finding what works for you. “If you are trying to build muscle, you might want something that absorbs fast. If you are watching your weight, a slower-digesting protein could be better. And always, always, always go for quality. It is worth it,” he says.

And listen, before you dive headfirst into the world of supplements, have a chat with your doctor or a dietitian. They can help you figure out what's right for your body.

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