Is Too Much Protein Powder Bad for You?

What is Protein Powder?

Protein powders are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. People generally use protein powder post-workout to help in muscle growth or to balance their daily diet.

Is Protein Powder Bad for You?

Many people think that whey protein is harmful for their health, however, when taken in moderate doses, it is not harmful. In fact, it’s a convenient source of protein that helps many people meet their daily protein needs. However, in case you have any type of protein-related allergy or health condition, then you must consult your doctor before using it.

Myth vs Facts about Protein Powder

Some popular misbeliefs regarding the consumption of protein powder state that it is harmful to your kidney, liver and bones. Well, these are proven to be untrue and you can find more information in the following:

Myth :

High Protein intake can cause Osteoporosis

Fact :

It promotes bone health by improving bone density and lowers risk of fractures

Myth :

Protein Powder intake affects kidney and liver function

Fact :

Unless you have chronic kidney disease or decreased kidney function, consuming protein powder and other high protein foods is likely safe.

Potential Digestive Issues

Normally, protein powder is safe however, if consumed in excess amount then one may experience digestive side effects. Also, if you’re lactose intolerant or otherwise sensitive to lactose, dairy-based protein powder may lead to stomach upset, bloating, and gas. In such cases, one should opt for a plant-based protein powder or try whey protein isolate.

How Much is Too Much?

There’s no known safety limit for protein powder. Most research shows healthy people can tolerate up to 1.5 grams of protein per pound (3.3 grams per kg) of body weight per day from both food and protein supplements with no side effects.

Is Protein Powder Safe for Children and Teens?

Protein is an essential component for growth and development during childhood and adolescence. Children and teens should aim to get their protein from food first to ensure they’re getting enough calories and nutrients. However, if the child is malnourished, is a picky eater, or has strict dietary restrictions, then the health care professional might recommend a protein supplement. Also, while there is no data to suggest that protein powder is harmful to children and teens, relying on protein powder and supplements may displace nutritious, whole foods in the diet. Therefore, protein-rich whole foods should come first