Whether you're a skinny vegan or a bulky bodybuilder, mixing a scoop of protein powder into a quick shake every day can help fortify your diet and further your health goals. Keeping your portion sizes moderate isn't likely to cause any negative effects, but if you boost your protein intake too much with daily powder, you could put your long-term health at risk.
Types
The most common type of protein powder is whey powder, and it's widely sold because it's highly digestible and offers a variety of nutritional benefits. However, the Whey Protein Institute recommends that people with severe lactose intolerance avoid whey protein, as it's derived from dairy. If you have a dairy allergy or lactose intolerance, having whey protein every day could cause or intensify digestive problems for you. Soy, rice, pea or hemp protein powders, all of which are plant-based, may be easier for your system to tolerate.
Benefits
If a daily scoop of protein powder helps you meet nutritional requirements, it can be a healthy addition to your diet. As ChooseMyPlate.gov reports, eating enough lean and low-fat proteins ensures proper growth, repair and development of skin, blood, bone and muscle tissues in your body. Boosting your protein intake can also increase satiation and help you lose weight. In 2008, "The American Journal of Clinical Nutrition" published a study noting that people who followed high-protein diets for four weeks' time lost more weight, ate less and felt more satisfied than subjects who ate more carbohydrates. MayoClinic.com recommends that you get at least 50 g of protein per day and no more than 175 grams.
Downsides
If you consume large amounts of protein powder every day and they contribute to giving your body more protein than it needs, you may experience elevated health risks. MayoClinic.com registered dietitian Katherine Zeratsky states that following a high-protein diet for longer than several months can raise risks of constipation, diverticulitis, liver and kidney problems, cancer or heart disease. Additionally, American Council on Exercise scientist Cedric X. Bryant notes that eating protein in excess of your body's needs, whether from protein powder or any other source, may cause dehydration, calcium loss or fat gain.
Considerations
Although protein powder provides concentrated amounts of the nutrient, you can also find high amounts of protein in natural foods, which is a preferable option. The President's Council on Physical Fitness and Sports notes that most people get enough protein in their everyday diet without needing to turn to supplements, so before you start using protein powder on an everyday basis, speak with your doctor.
References
- MayoClinic.com; High-Protein Diets - Are They Safe?; Katherine Zeratsky, R.D., L.D.; June 19, 2010
- ChooseMyPlate.gov; Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?; May 31, 2011
- ACEFitness.org; Are There Any Risks Associated with Excess Protein Consumption?; Cedric X. Bryant; 1999
- MayoClinic.com; Healthy Diet - End the Guesswork with These Nutrition Guidelines; February 22, 2011
- "The American Journal of Clinical Nutrition"; Effects of a High Protein Ketogenic Diet on Hunger, Appetite and Weight Loss; AM Johnstone; January 2008
- Whey Protein Institute; Frequently Asked Questions; 2008
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