Protein powders are convenient and high-quality sources of protein that may help increase/maintain your lean muscle mass, reduce your risk of heart disease, boost your immune system function or reduce the risk of certain diseases. However, there are risks and other problems associated with protein powder consumption that you should know before trying them. It's best to discuss the safety of protein supplements with your doctor before starting a protein powder regimen.
Weight Gain
Because 1 g of protein contains about four calories, adding protein powder to your current daily caloric intake can lead to unwanted weight gain. Of course, if you're looking to gain weight in the form of lean muscle mass, this may be beneficial. However, it can also lead to increased body fat if consumed in excess. Generally, if you do not lift weights or perform any type of vigorous physical activity on a regular basis, protein powder is not necessary and will only increase the number of calories you consume each day.
Additives
Protein powders are not tightly regulated by the Food and Drug Administration, so they may contain additives you don't need. For example, some protein drinks have been shown to contain unsafe levels of heavy metals, such as arsenic, cadmium, lead and mercury. A study conducted by Consumer Reports tested 15 different protein powders/drinks and found three of them to contain unsafe levels of some or all of these metals. This testing was conducted based on consuming three protein drinks per day for a total of between 45 g and 180 g of protein, depending upon the specific brand.
Price
The cost of protein powders is one of their biggest downfalls, especially over the long-term. This can be costly compared to whole-food sources of protein.
Side Effects/Dangers
Some protein powders may not be right for certain populations and/or promote certain side effects. For example, if you're allergic to milk or are lactose intolerant, whey or casein protein powders may cause stomach discomfort since they both are derived from cow's milk. According to the Mayo Clinic, soy protein powder may lead to an increased risk of tumors in patients with certain cancers, including breast and ovarian cancers.
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