Protein powder comes in dozens of flavors, is easily digestible and adds a nutritional boost to any basic shake or smoothie. Using it as part of an overall balanced diet may be able to help you accomplish health or fitness goals, but it’s not a magic ingredient. In some cases, protein powder has the potential to cause more harm than good, especially if you rely on it too heavily.
Weight Gain
While it’s not accurate to classify protein powder as a high-calorie product, it is far from calorie-free and can contribute to gradual weight gain if you consume it in addition to what you normally eat. One 30 gram scoop of whey protein powder contains 110 calories, which means you can gain about a pound per month by adding the powder to your daily diet and changing nothing else about what you eat. You’re at particular risk for unwanted weight gain if you have protein powder along with high-calorie shakes or smoothies that contain lots of fruit, milk, yogurt, sugar and other nutrient-dense ingredients.
Poor Nutrition
Using protein powder as a substitute for natural high-protein foods can result in poor nutrition or nutrient deficiencies. All healthy adults need carbohydrates and fats in addition to protein, so replacing some regular foods that are more nutritionally balanced with protein powder can throw off that natural balance. Choose whole foods over supplements whenever possible, noting that supplement products provide poorer nutrition. Monica Zangwill, M.D., writing for Beth Israel Deaconess Medical Center, adds that because protein powders are classified as supplements, they undergo less-strict FDA regulation and may make health claims that have little scientific support.
Health Risks
Consistently taking protein powder can put you at risk for consuming a surplus of protein, which has serious health consequences. According to the Centers for Disease Control and Prevention, the majority of Americans get enough protein through what they typically eat and do not need powders and supplements. Katherine Zeratsky, a registered dietitian with MayoClinic.com, cautions that taking in too much protein over a period of several months or more may increase your risk of constipation, diverticulitis, cancer, heart disease and liver or kidney problems.
Considerations
Although protein powder has potential benefits, it’s not a healthy or beneficial addition to everyone’s diet. Before you begin taking it regularly or make any notable changes in your current eating plan, talk with a registered dietitian or your doctor for approval.
References
- LIVESTRONG.com MyPlate: Calories in Body Fortress Whey Protein Powder
- MayoClinic.com: Dietary Supplements - Nutrition in a Pill?; June 5, 2010
- Centers for Disease Control and Prevention: Protein; Feb. 23, 2011
- MayoClinic.com: High-Protein Diets - Are They Safe?; Katherine Zeratsky, R.D., L.D.; June 19, 2010
- Beth Israel Deaconess Medical Center: Diet Shakes and Meal Replacements - Can They Really Help You Lose Weight?; Monica Zangwill, M.D.; 2008
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