Protein powders aren't just used by bodybuilders anymore. People who are trying to lose weight or to burn fat are also resorting to protein powders for help. The fact is that many of the claims about protein powders being some sort of miracle fitness product are exaggerated. While these products can benefit some people in terms of improving body composition and aiding weight loss, they also carry risks and dangers you should know about before trying them. You should also consult your doctor before taking any type of protein supplement to make sure it's right for you.
Weight Gain
Protein powders often contain 20 grams or more protein per serving. Considering the recommended dietary allowance for protein is 0.36 g per lb. of body weight, ingesting one or two servings of protein powder per day can have you exceeding the RDA rather quickly. The protein your body can't process or use is either excreted from your body or stored as fat. So, if you're not careful about how much protein you're eating each day through whole foods and protein powders, you can put yourself at a high risk for weight gain.
Allergic Reactions
Protein powders are derived from natural sources of protein, such as soybeans, milk and eggs. If you suffer from certain allergies or intolerances to these foods, you will probably suffer from the same adverse reactions when consuming protein powder. If you are lactose intolerant, you'll want to avoid low-grade whey protein concentrates and casein powders. Protein powders often contain a surprisingly long list of ingredients, so you should check out what's in the protein powder before trying it.
Toxic Chemicals
Even though protein supplements are generally recognized as safe for healthy adults to consume in moderation, it's important to understand that these products are not tightly regulated by the Food and Drug Administration. So, the quality of protein powders can vary. A study conducted by "Consumer Reports" in 2010 compared levels of certain toxic metals in 15 different protein supplements. It found that three of the products had higher than acceptable levels of arsenic, cadmium, lead or mercury. It's worth noting that the sample size in this study consisted of three servings of the protein supplement, ranging between 27 g and 180 g of protein -- which is far more than most people consume when taking these supplements.
Recommendation
Ingesting protein powder carries risks but also offers potential health benefits. Soy protein supplements, for instance, have been shown to reduce the risk of heart disease when 25 g is consumed per day. Whey protein also offers benefits of boosting immune system function, maintaining lean muscle mass and improving body composition. The key is consuming these products in moderation, according to your doctor and the manufacturer of the product. It's also important to exercise regularly when taking protein supplements to ensure your body needs and can use the extra protein.
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