When you use a nutritious type of protein powder as part of a balanced diet plan, you may be able to accomplish healthy goals like gaining muscle or losing body fat with the aid of the powder supplement. However, there are also plenty of potential downsides to making protein powder a regular part of your diet.
No Guarantees
Protein powder is not a "food;" instead, the Food and Drug Administration classifies it as a dietary supplement. As public health expert Monica Zangwill, M.D., points out, that classification means protein powder is not subject to the same health regulations as real foods, and it may come with label or marketing claims that aren't backed by credible research. Thus, you may want to rethink regularly taking protein powder if you're doing so because of specific product claims. Individual results can vary dramatically, and there is no guarantee that you'll reach any health or fitness goal by taking protein powder.
Limitations
The lean, low-fat protein that protein powder contains does have the potential to help you consume fewer calories or add muscle mass to your frame. However, its power is limited. Losing weight is a matter of calories in versus calories burned, so even if you use protein powder to make shakes daily, you won't necessarily lose weight unless you can manage to consume fewer calories than you burn. Protein powder doesn't automatically help you "bulk up," either. To gain muscle and maintain it, you must participate in a regular and comprehensive strength training plan.
Excess Protein
According to the Centers for Disease Control and Prevention, most Americans actually get more protein than they need, even without using a supplement. If you're already meeting daily protein recommendations and begin taking powder as well, there's a chance you could get too much protein, which can have negative health effects. MayoClinic.com recommends getting a maximum of 175 grams of protein per day. Regularly exceeding that amount, according to dietitian Katherine Zeratsky, could increase your risk of developing liver and kidney problems, heart disease, diverticulitis or cancer.
Considerations
Despite its potential downsides, protein powder can be a positive addition to your diet, especially if you don't get enough protein through what you normally eat. Before you begin using it on a regular basis or use it to replace other foods, however, get approval from a registered dietitian or your doctor.
References
- LIVESTRONG.com MyPlate: Calories in Body Fortress Whey Protein Powder
- BIDMC.org; Diet Shakes and Meal Replacements - Can They Really Help You Lose Weight?; Monica Zangwill, M.D.; June 2010
- CDC.gov; Protein; February 23, 2011
- MayoClinic.com; Healthy Diet - End the Guesswork with These Nutrition Guidelines; February 22, 2011
- MayoClinic.com; High-Protein Diets - Are They Safe?; Katherine Zeratsky, R.D., L.D.; June 19, 2010
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