Harmful Effects Of Protein Powder

Protein powder comes from natural foods, contains beneficial nutrients and is unlikely to cause severe negative side effects in any healthy adult. However, if you don't use the powder responsibly or neglect to follow a balanced diet while you are using it, it's possible that you may experience elevated risks for a variety of health problems.

Digestive Problems

Protein powder is often a main component of high-protein diets, which tend to limit overall carbohydrate intake. If you cut down on the amount of carb- and fiber-rich foods that you eat at the same time you add protein powder to your diet, you may experience digestive discomfort because high-fiber foods encourage healthy and efficient digestion. Specifically, MayoClinic.com dietitian Katherine Zeratsky notes that people who follow high-protein diets for longer than several months may develop constipation. If you use whey protein and have lactose intolerance or a dairy allergy, you may also experience diarrhea, abdominal cramps, gas or other problems related to indigestion.

Nutrient Deficiencies

Protein powder contains very few carbohydrate and fat grams, and not all powders are fortified with essential vitamins and minerals. While that isn't likely to be a problem if you follow a healthy diet and simply supplement with powder, it can become an issue if you use powder-based shakes and supplements to replace regular meals that would provide those other nutrients. To prevent nutrient deficiencies, include whole and natural sources of fats and carbohydrates in your daily diet.

Weight Gain

While protein powder is not a high-calorie item, it does contain calories and will result in weight gain if you eat it on top of your regular diet. Some of that weight gain may be in the form of lean muscle mass if you participate in regular strength training, but American Council on Exercise scientist Cedric X. Bryant notes that eating protein in excess of your body's needs will put on fat and not muscle.

Disease Risk

Perhaps most severely, protein powder can increase your risk of chronic diseases and health problems if you take it in the long term as part of a high-protein diet. Zeratsky states that too much protein is likely to elevate risks of diverticulitis, liver and kidney problems, cancer and heart disease.

Considerations

Public health and preventive medicine expert Dr. Monica Zangwill points out that dietary supplements such as protein powder are not subject to the same health regulations that real foods undergo, so their labels and promotions may make claims that haven't been backed by credible research. Before you add any type of protein powder to your diet, get approval from your doctor.