5 Potential Risks to Be Aware of When Using Protein Powder
side effects of protein powder: Because protein powders pack a lot of protein into a small amount, it can be easy to exceed what your body needs. For most healthy adults, exceeding protein needs does not usually cause major issues, but long-term excess may carry risks for certain people.
1. Digestive Problems
Protein powders—especially those made from whey or casein—can cause stomach problems in some people. This is especially true for those who consume milk-based protein powders and have dairy sensitivities or allergies, or problems digesting lactose. These products may cause gas, bloating, diarrhea, and/or stomach cramping.
Additionally, plant-based powders (e.g., soy, pea) can sometimes cause bloating due to their high fiber content.
2. Weight Gain and Increased Blood Sugar
side effects of protein powder, While some protein powders do not contain much (or any) added sugar, others may contain high amounts. Keep in mind that the recommended daily limit of added sugar is 24 g for women and 36 g for men.5 It’s recommended to choose powders that provide less than 5 g of sugar per serving.
Certain protein powders can end up being over 1,200 calories once prepared—especially when mixed with peanut butter or other higher-calorie ingredients. Over time, this can lead to weight gain and increased blood sugar.
However, some protein supplements may have a lower glycemic index, meaning they cause a slower and smaller increase in blood sugar. This could be more beneficial for people with diabetes.
3. Worsening of Kidney Disease
In people with chronic kidney disease (CKD), eating too much protein can worsen kidney function over time. However, it’s important to note that this risk doesn’t apply to people with healthy kidney function.
Research has found that people with CKD who consume 90 g or more of protein daily over time experience a faster decline in kidney function. The 2020 update of the Kidney Disease Outcomes Quality Initiative (KDOQI) guidelines recommends that adults with CKD limit dietary protein, although people on dialysis generally do not need to.
Because protein powders contain a concentrated source of protein, adding them to your usual meals can quickly push your total intake above your recommended amount. If you have kidney disease, talk to your healthcare provider before using protein powder.
4. Contamination
side effects of protein powder, Some protein powders may contain toxins or contaminants. The Clean Label Project screened 134 products and found heavy metals, pesticides, and other contaminants in many protein powders. With long-term exposure, these contaminants may be linked to serious health concerns like cancer, birth defects, and other medical problems.
Not all protein powders are contaminated, though. If you purchase protein powder, look for brands that test their products through organizations such as NSF Certified for Sport or the Clean Label Project.
5. Effects From Additives
It is not always the protein itself that causes problems. Some protein powders contain additives—such as caffeine, creatine, or artificial sweeteners—that are not always apparent at first glance of the label. These ingredients can have their own set of side effects:
Caffeine: Too much caffeine can cause tremors, migraines, or trouble sleeping.
Creatine: Creatine can cause temporary weight gain, dehydration, stomach upset, or muscle cramps. Also, creatine may not be appropriate for people with kidney or liver problems.
Artificial sweeteners: Evidence so far shows that artificial sweeteners are safe for most people in moderate amounts, although research is ongoing. Some types of sweeteners, particularly sugar alcohols, have been associated with gastrointestinal symptoms.
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