Protein is a required nutrient in the human diet, providing the building blocks for muscle, energy and hormone production. Protein powders frequently appear as sports supplements that promise you improved muscle size if you consume them on a regular basis. These types of supplements typically come from natural food sources like milk and soy, so they are safe to consume on a regular basis following the recommended dosing guidelines.
Recommended Intake
Following the recommended dietary guidelines for protein intake is the best way to take a protein powder supplement safely. Registered dietitian Katie James with the University of Nebraska states that the recommended daily allowance of protein for the average adult is 0.8 grams per kilogram of body weight. Athletes may need anywhere from 1.2 grams to 1.7 grams of protein per kilogram of body weight to meet their needs from increased physical activity. Consuming a protein shake as a supplement to your diet is a healthy and safe way to meet your needs if you lack the nutrient.
Lactose Intolerance
One slight safety concern associated with some protein powders is lactose intolerance. If you have lactose intolerance, you may need to avoid whey and casein protein powders because they are made from milk. The filtration process for these protein powders leaves some lactose and milk fat present in the final product, which can trigger a negative reaction. Avoid this complication by purchasing a non-milk based protein powder or by buying a protein powder with extra filtration to remove these elements, such as whey protein isolate.
Excess Amino Acids
One of the concerns commonly raised with protein powders is receiving too many amino acids in your diet. In its 2007 review of healthy protein and amino acid intake, the World Health Organization reports that a healthy person can break down and excrete high intakes of amino acids safely. A healthy body can metabolize amino acids through the kidneys. However, if you have kidney disease, the extra protein may present a problem by overworking your kidneys. Speak to your doctor if you think a protein powder is likely to aggravate existing kidney issues.
Supplement Quality
The U.S. Food and Drug Administration does not regulate protein powder supplements for quality before they appear on the market. Under the Dietary Supplement Health and Education Act of 1994, the manufacturer holds the onus of guaranteeing the ingredients used in a protein supplement are quality and match the description on the product label. Choose your protein powder supplement from a reputable manufacturer. Low-quality supplements may contain contaminants that are unsafe with regular consumption.
References
- National Strength and Conditioning Association; The Wonders of Whey Protein; Marjorie Geiser, R.D., NSCA-C.P.T.
- University of Nebraska; Nutrition -- The Competitor's Edge; Katie James, M.S., R.D., L.M.N.T.; Fall 2010
- University of Illinois McKinley Health Center; Creatine and Whey Protein Supplements; December 2008
- U.S. Food and Drug Administration; Overview of Dietary Supplements; October 2009
- World Health Organization; Protein and Amino Acid Requirements in Human Nutrition; 2007
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