It’s 11 p.m., and I get a text from one of my friends saying, “Hey, I got sent the wrong flavor of protein powder. Do you want it? I’ll give it to you for free.” I’m a college student (translation: I love free things). So of course, I say yes.
On GymTok, I often hear the catchphrase to “eat your bodyweight in protein.” While this phrase isn’t meant to be taken literally (the basic protein recommendation is around 0.8 grams of protein per kilogram of body weight, so roughly 55 grams for a 150-pound person), it’s important to have the right protein intake to see results from the gym. This macronutrient is essential muscle growth because it provides the foundation (amino acids) needed to rebuild muscle tissue after working out. When you exercise, your muscles will experience microscopic tears, and protein helps to repair these tears and build new tissue. As a result, without sufficient protein, your muscle growth will be limited even if you lift heavy weights and eat clean, whole foods.
But what happens when you’re traveling and want to keep your protein routine on track? Can you bring protein powder on a plane?
Is protein powder allowed on the plane?
Long story short, yes, you can. Short story long, yes, but you have to stay within TSA guidelines.
For carry-on bags, protein powder should be under 12 ounces/350 milliliters and packed in its original container or in a clear, resealable bag that is labeled as “protein powder.” However, if the quantity is over 12 ounces or 350 milliliters, the powder must be placed in a separate bin for X-ray screening, and containers may need to be opened.
As for checked bags, there are no restrictions on the amount of protein powder you can pack. Therefore, if the protein powder quantity is greater than 12 ounce/350 milliliters, it’s probably more convenient to pack it in the checked bag to avoid potential delays.
How do I pack protein powder?
When packing the protein powder in your carry-on, it’s helpful to pre-portion it into smaller bags to save space and prepare for convenient screening.
Make sure to pack the protein powder in its original packaging, a travel-sized container, or a labeled Ziploc that clearly says “protein powder.” Clear labels can help avoid suspicion or confusion during screening, especially if you’re not using the original packaging.
To avoid potential spills, make sure your container is sealed tightly. If you’re worried about pressure changes that might cause a resealable bag to explode on the flight, some travelers online have recommended leaving some extra space in the bag.
If you’re flying internationally, check the rules for your destination country, especially if your protein powder contains hemp or other restricted ingredients. Although most countries allow protein powder, it’s still good practice to check in case.
Bringing protein powder on a plane is easier than you might think. By following TSA guidelines and keeping quantity in mind for carry-ons, you can avoid unnecessary hassles at security. Whether you’re heading home for the holidays, flying out for an internship, or going on a quick trip, a little protein planning can ensure that your gains won’t be left behind the gate.