That is the question. Is it better to add supplementary protein to your diet in the form of a protein shake or bar, or to avoid protein supplements altogether in favor of a more natural diet?

There are good arguments on both sides of the debate. On the one hand are millions of fitness enthusiasts, bodybuilders and athletes who know the power of supplements and how they can help to build muscle (and lose weight) much more quickly, if used correctly.

On the other hand are the herbalists, nutritionists and doctors who warn about too much of a good thing: they speak about the bodily harm athletes can incur from taking too much of a protein supplement daily. They say that protein shakes can lead to severe dehydration and kidney failure if the user isn’t careful.

So who’s right and who’s wrong? The fact is, they’re both right.

Protein supplements are a great way to boost your body’s ability to build muscle quickly and efficiently, but they can be quite harmful to your health (particularly hard on your kidneys) if you overdo it.

Luckily, either choice — partaking in or abstaining from protein supplements — can work for you. The key is understanding their benefits and dangers so that you can either mitigate the risk while taking them or replace their best features while abstaining.

The main benefit of a protein supplement

The best thing that a protein supplement does for your body is administering a concentrated dose of protein (with little or no fat) quickly, right after working out. To mimic this benefit with regular food, you can simply prepare a low-fat, high-protein meal before working out every day and be sure to eat it immediately after your workout.

The main danger of a protein supplement

When doctors warn people about protein supplements, it’s because they are so effective in providing your body with nutrients that they often give you more than you need. This overdose of protein can harm your kidneys if you consistently shovel it in, especially if you don’t get enough water to help your kidneys cleanse themselves. So the answer here is to make sure you drink plenty of water (8 cups a day is still a good rule of thumb, plus your normal liquid-replenishment amounts from sweating during your workout), and to monitor your protein intake aside from the supplements. If you’re shooting for muscle growth, you should be consuming about 1.6 grams of protein for each kilogram of your body’s weight and no more.