At the Campus Recreation and Wellness Centre, protein shakes are as common as water bottles.
Inside the FLEX gym, shared by Durham College and Ontario Tech University students, protein powders, bars and creatine are a common sight and reflect a broader national rise in supplement use among young adults.
For many students, the appeal is convenience.
“It’s the easiest way to get the most protein inside of your stomach at any point in time,” said Matt Salvadori, a first-year Computer Programming and Analysis student at Durham College.
“It can be 50 grams of protein in less than five minutes. And it’s the most cost-efficient way to get it too.”
Salvadori said he has not yet researched potential long-term effects.
“I’ve heard multiple times, and I haven’t done the research myself, but from credible enough word-of-mouth sources that it’s really nothing to worry about,” he said. “I’ve never even heard a shadow of a doubt that something could be problematic with either protein powder or creatine.”
National data suggests he is not alone.
A 2024 Canadian study published in Performance Enhancement & Health found more than half of young adults surveyed reported using whey protein powders or shakes in the previous year, while nearly six in 10 reported using protein bars.
Participants said they used an average of nearly three different muscle-building supplements, including protein products and creatine.
The same study found nearly half of participants said social media influencers affected their supplement use while about seven in 10 relied on online websites rather than health professionals for information.
Researchers also reported nearly two-thirds experienced at least one physical symptom while using muscle-building supplements, yet almost 88 per cent did not seek medical attention.
Still, not every student embraces the trend.
Ryan Wiggins, a first-year Fitness and Health Promotion student who trains five days a week, said he distances himself from what he calls “gym bro culture,” where supplements such as protein powder, pre-workout, creatine and BCAAs (branch chain amino acids) are often promoted as essential for strength and muscle gains.
“I’m not using any supplements really,” Wiggins said.
While he occasionally drinks a protein shake, he said whole foods remain his primary source of nutrition.
“I would say my number one way is through food,” he said. “It only really makes a significant difference, at least in my perspective, if you’re at a very peak athletic level.”
Sylvia Emmorey, a part-time nutritionist at Durham College, said she sees the normalization of protein supplements firsthand.
“I find it very common. Honestly, I’m surprised at how many young people are using them,” Emmorey said.
She said supplements may be necessary in specific cases, such as illness, injury recovery or for elite athletes, but many students rely on them because they are quick, easy and heavily marketed.
She attributes the rise to branding that frames protein powders and bars as an “instant breakfast” or meal replacement.
“Supplements are meant to supplement,” she said. “Whole foods are always best because the body digests and utilizes real food properly, including the protein.”
Emmorey also cautioned students about misinformation online.
“Misinformation is huge,” she said. “Influencers often aren’t qualified and may just be paid to promote products. Students should do research and, when possible, consult a nutritionist, especially since college services are affordable.”
She advises students to read ingredient labels carefully.
“Ingredients are listed from most to least. Watch for sugar, hydrogenated oils, protein isolates and heavily processed items,” she said. “Second, calculate your actual protein needs. Many people consume far more than their body requires.”
She said the body can only effectively use about 25 to 27 grams of protein per sitting.
“If someone takes 40 or 50 grams at once, it’s excessive and hard on the body,” she said.