What Are The Cons Of Taking Protein Powders

As a dietary supplement, protein powders are a mixed bag. Some are rich in highly digestible protein and can be valuable aids in a quest to gain lean muscle mass or fortify a diet that isn't balanced. Consuming too much powder or using it as a replacement for other nutritious foods, however, can be detrimental to your health.

Calorie Count

A single serving of protein powder is not high in calories. If you drink a protein shake every day in addition to your usual diet, however, you will gradually build up a calorie surplus that may result in unwanted weight gain. In a 30-gram scoop of whey protein powder, you'll consume 110 calories. Plus, even though the extra calories come from protein, they won't necessarily convert to muscle gain. According to American Council on Exercise, excess protein cannot be used by the body, so it's converted to and stored as fat.

Cholesterol Level

Some protein powders are relatively high in cholesterol. Whey protein in particular, which is a byproduct of milk, contains more cholesterol than plant-based varieties of powder that are typically cholesterol-free. A standard scoop of whey protein powder has 35 mg cholesterol, or approximately 11 percent of the recommended daily allowance. Consistently exceeding the RDA for cholesterol can raise your risk of developing heart disease, high blood cholesterol levels or other cardiovascular problems.

Too Much Protein

If you already get enough protein in your diet and use protein powder as an extra "boost," you may be doing your body more harm than good. While some extra protein is required to build muscle in conjunction with a comprehensive exercise plan, MayoClinic.com notes that getting too much protein can increase the odds that you will develop constipation, diverticulitis, heart disease or liver and kidney problems. Healthy adults do not need any more than 50 to 175 grams of protein daily, or about 10 to 35 percent of their total calorie intake.

No Guarantees

The U.S. Food and Drug Administration classifies protein powder as a dietary supplement, which indicates it is not subject to the same health regulations as real foods that are commercially sold. That means powders may make health or marketing claims that haven't been scientifically proven, according to Beth Israel Deaconess Medical Center.

Considerations

Despite the potential downsides of regularly taking protein powder, it can have some benefits, especially for weight loss. For example, a 2003 study published in "Nutrition Journal" found that people who drank a protein-rich shake daily for 40 weeks lost significantly more weight and experienced less hunger than people who followed a low-calorie diet. If you're thinking of making protein powder a regular part of your eating plan, consult your doctor first.