Protein powder can affect your body in several different ways when consumed on a regular basis. It does offer positive health benefits when consumed as directed; however, it also can be harmful when consumed in excess. According to the Centers for Disease Control and Prevention (CDC), consuming a large amount of protein each day from whole foods and supplements can lead to kidney problems, weight gain and high cholesterol. The CDC's protein intake recommendation is 10 to 35 percent of your total caloric intake.
Muscle Development
Protein is the key nutrient involved in the muscle-building process. Your body converts consumed proteins to amino acids, which is the body's usable form of protein. Your muscle tissue is composed of proteins that are constantly being broken down and replaced throughout the day. During exercise, substantially more proteins are broken down within the muscle. Protein powders, especially when consumed after a workout, can help to replace the broken-down proteins and promote the building of new muscle tissue. Protein powders, such as whey or soy protein, are absorbed more efficiently by the human body compared to many whole food sources of protein, so these protein powders are beneficial to weightlifters and bodybuilders.
Weight Loss
Certain protein supplements may be able to help you lose weight. A 2008 study published in the journal "Nutrition and Metabolism" examined the effects of a whey protein drink on weight loss. The study found that participants who drank two 10-g shakes per day -- one before breakfast and one before dinner -- lost substantially more body fat than those who didn't drink the shakes. The results showed the whey supplement group lost about three times more body fat compared to the control group, and they maintained more lean muscle mass as well.
Cardiovascular Health
Certain protein powders may be able to benefit your heart health. According to Dr. Virginia Uhley, Ph.D., of the University of Michigan, 25 g of soy protein per day can help reduce your risk of heart disease. Soy is a low-fat, low-cholesterol protein source that can support a healthy heart by replacing fatty meats, such as red meat. The Food and Drug Administration supports the claim that soy protein reduces your risk of heart disease.
Risks
Although there are benefits associated with protein powder consumption, there are also potential risks associated with these supplements. Like other supplements, protein powders are not regulated by the FDA, so they should only be consumed under the direction of your doctor or dietitian. Consuming too much protein from powders can lean to nutritional deficiencies, since whole foods contain a higher level of vitamins and minerals compared to protein powders that almost exclusively contain protein. Excess protein from powders can also lead to unwanted weight gain -- a single gram of protein contains about 4 calories. So, two 30-g protein shakes per day would contribute at least 240 calories to your total caloric intake.
References
- Centers for Disease Control and Prevention: Protein
- "Nutrition and Metabolism"; A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects: A Randomized Human Clinical Study; Joy L Frestedt, et al.; March 2008
- University of Michigan; Protein Supplements; Jackie Much, Virginia Uhley; April 2004
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