I wonder, if you're not doing intense workouts, do you really need protein powder? Can't you get enough protein from natural foods? What's your take on this? How do people who aren't required to do so eat? Apart from athletes, what are your recommendations for protein intake for an average person?
Do I *have* to take athlete protein powder?
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So, how practical is protein powder for someone who doesn’t have an intense workout routine? It really comes down to analyzing an individual’s daily protein intake and its sources.
The recommended protein intake for a healthy adult is 0.8 grams per kilogram of body weight. So, a 70 kg person should aim for about 56 grams of protein per day. Most of this can come from whole foods like meat, fish, eggs, dairy, legumes, or nuts. Protein powder is just a convenient option in this case—useful if you’re struggling to meet your protein needs from food or want to speed up intake, but not a necessity.
However, when we talk about a "normal person," we have to be careful. Factors like age, gender, activity level, and even stress can influence protein requirements. For example, older adults may need more protein due to the risk of muscle loss (sarcopenia). Or someone recovering from an injury might use protein powder as a temporary boost alongside whole foods. In these cases, it’s worth questioning how necessary protein powder really is.