Protein powder is a dietary supplement used by bodybuilders, athletes, weight loss-seekers and others who wish to consume more protein. Protein powders are sold in health food and vitamin stores for use in shakes and beverages. Premade shakes are also available. While using protein powder appropriately may help you manage your caloric and/or protein intake, it may also pose problems. For best results, consult your doctor or dietitian before altering your diet.
False Claims
Many protein powder manufacturers promise rapid weight loss, improved muscle mass or other "miraculous" results. These claims, though perhaps tempting, are generally false. Weight loss-seekers should not view protein supplements as a "magic bullet," according to Mayo Clinic dietitian Katherine Zeratsky. On the converse, protein shakes may contain dense amounts of calories and can trigger weight gain, particularly if you consume them in addition to solid foods. Like all foods and beverages, protein powders do not "burn" fat or automatically stimulate muscle growth. Building lean tissue generally requires a varied, healthy diet and appropriate physical activity. The notion that meal-replacement protein powders promote improved nutrient intake may also prove false, according to Zeratsky, since omitting balanced meals and limiting food variety can cause you to miss out on vital nutrients.
Excessive Protein Intake
High-protein powders and shakes may cause a variety of health problems related to excessive protein intake, particularly if you consume them in excess. According to Zeratsky, most people require 46 to 56 g of protein per day; consuming more does not provide benefits. Surpassing your protein quota significantly can lead to dehydration, increased risk for kidney stones, calcium loss, increased risk for osteoporosis and weight gain.
Questionable Safety
While some protein powders contain safe, natural ingredients, others do not. Since the Food and Drug Administration considers protein powders as dietary supplements rather than foods, they are not upheld to regulations for testing for safety and effectiveness. For this reason, protein powders that claim to be "herbal" or "all natural" are not necessarily safe, according to the Weight-control Information Network. Unfortunately, the long-term effects and short-term side effects of newer protein powders remain unknown until adverse consequences are reported. Protein powders that contain herbal additives may pose additional side effects, ranging from stomach pain and nausea to heart palpitations.
Bad Taste
Although protein powders vary in texture, ingredients and flavor, many leave an aftertaste or fail to taste pleasant in the first place. Tending to your food and flavor preferences is important, particularly if you have a medical condition that affects your appetite and calls for a fortified diet, according to dietitian and contributing writer for Today's Dietitian Becky Dorner. She suggests relying on real foods you enjoy as a preferable and healthier option.
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