Protein powder, specifically whey protein, is generally recognized as safe, according to the University of Illinois McKinley Health Center. Virginia Uhley, Ph.D. of The University of Michigan, states soy protein is not only safe but has been proved to help lower the risk of heart disease in at-risk adults. However, there are some risks associated with protein supplement consumption that should be mentioned, including potential weight gain and possible adverse side effects. Consult your doctor to determine if protein powder is right for you.
Allergies
Protein powder may not be safe if you suffer from certain allergies. For example, whey and casein protein powders contain lactose, which may cause an allergic reaction if you're lactose intolerant. The same thing is true for soy protein powders or other plant-based powders, such as hemp seed protein. Possible adverse reactions include skin rashes, hives or trouble breathing. Discuss your allergies with your doctor before trying a protein powder.
Body Fat
Protein powder can be unsafe when consumed in excess. Consuming more protein doesn't mean you'll build more muscle. In fact, it can lead to increases in body fat. Your body can only handle small amounts of protein at one time, and the excess protein is either excreted from the body or is converted to body fat. Whey protein, for example, is absorbed at a rate of 8 g to 10 g per hour, according to Helen Kollias, Ph.D., and anything above that has the potential to get stored as body fat. Each gram of protein you add to your diet contributes about four calories, so a 50 g shake can add a minimum of 200 calories to your daily caloric intake.
Toxicity
It's important to choose protein supplements that contain very few, if any, additives and fillers. Some can potentially be harmful to your health. For example, a 2008 study conducted by Consumer Reports compared 15 protein powders and supplements for levels of heavy metals, such as lead, arsenic, cadmium and mercury. Three of the 15 supplements contained unsafe amounts of these potentially toxic metals. However, this testing was done using a serving size of three shakes per day, which is far more than is recommended by McKinley Health Center. It states that as little as 20 g per day provides positive health benefits, while minimizing risks at the same time.
Considerations
Before starting a protein powder regimen, you should first determine if you even need additional protein in your diet. Most Americans already consume plenty of protein in their diets, so adding a protein supplement may be unnecessary. However, if you exercise regularly, especially resistance training, a protein supplement may be beneficial. The key is consuming the right amount of total protein each day. According to the University of California Los Angeles, your body can handle a maximum of 0.91 g of protein per pound of bodyweight. Consult your doctor to determine the exact amount of protein that you need on a daily basis.
References
- University of Illinois McKinley Health Center: Creatine and Whey Protein Supplements
- University of Michigan; Protein Supplements; Jackie Much, Virginia Uhley; April 2004
- Precision Nutrition; Research Review: Protein Supplements -- Are You Absorbing Them?; Helen Kollias, Ph.D.; Dec. 2008
- Challiance.org; Alert: Protein Drinks; July, 2010
- University of California, Los Angeles: Protein
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