You may not have suspected there could ever be such a thing as too much protein. How could a high-demand product also contain possible dangers?
The protein market is trending in niche markets and with the public. With protein powders and protein pasta, there are still many risks and considerations to be made before leaping into using them.
Learn the essential protein powder benefits and risks in this post that dives into pros, cons, and tips for the discerning dieter.
Key Takeaway: Protein powders present the benefits and risks of high-protein diets and their natural sources, including kidney damage and allergic reactions.
Pro: Massive Product Selection
When you want to add protein to your diet through powders or supplements, you realize there are many sources to choose from, especially if you shop with ecommerce online. In fact, you can get powders for almost every kind of produced protein available, such as collagen, casein, whey, soy, pea, or hemp.
While whey protein tends to be the most common among these, you may find benefits with some types of protein powders that you won't with others. For instance, plant-based protein powder usually adds nutrients like magnesium, iron, and omega-3 fatty acids. You won't always find these concentrated in animal-derived varieties.
Nonetheless, it's clear that it's a buyer's market when it comes to protein powder. Every kind of protein supplement can be had for a reasonable price. There are so many options that it becomes important to draw the line somewhere, so take a look at the other pros and cons on our list before choosing your protein.
Pro: Added Nutritional Value
Different kinds of protein powder naturally offer different levels of nutrients, especially the target nutrients you may be looking for. While you'll find that most powder supplements offer 20 grams (or more) of protein per serving, they can also bring many more nutritional benefits to your lifestyle.
Taking just one example, the average plant-based protein powder can significantly change the levels of iron, B12, and zinc available to the body. In particular, the hemp-based protein powder is noteworthy for magnesium and fiber content in addition to other vitamins and minerals. It's profile is comparable to some varieties of microgreens.
Since protein powders are formulated for athletes, the health conscious, and people with an eye on the label, most of them include wholesome, reliable ingredients that bring nutritional perks. If you're concerned about the nutritional value of a certain protein powder, make sure to compare it side by side with a similar, competing brand for a total view.
Pro: Muscle Growth and Recovery
Protein powder remains an essential and vital components for the process of building muscle and recovering from exertion. With examples like whey protein, for instance, it's clear that whey supplementation has a positive effect post-exercise. Other varieties of protein powder may also have benefits on the sensations that come along with building muscle.
For example, some protein powders will be suited to dealing with muscle soreness, damage, and recovery as they equip the body with the necessary nutrients for either rebuilding or recovering from strengthening exercise.
Due to their positive effect on muscle, you could say that protein powder has many more health benefits for the body than are listed here. And, that's true, but it can be hard to say which perks are the direct result of protein powder supplementation and which come from exercise in itself. So, it's safe to say protein powder is a very good thing for your muscles with far-reaching benefits for the body well cared for with protein.
Pro: Weight Management Support
In many studies, protein powder has shown it can support the weight loss journey. In these considerations of protein powder, many formulas have been shown to enhance metabolism, cut down cravings, and prevent the loss of calorie-burning muscle as diets start to shed off pounds.
It's always the advice of dieticians and nutritionists to have a balanced diet alongside moderate exercise when beginning a weight loss regimen. Still, some of these can be credited to the protein powder, like the feeling of satiety. Part of the reason seems to be that protein keeps people fuller, longer.
With protein powder, there is less snacking, temptation, and cravings to continue eating and interrupting the gains made by healthy diet and exercise, at least in theory.
Con: Possible Allergic Reaction
Like all kinds of supplements, it's possible your body may not have the ideal reaction to the addition of protein powder. It's possible, as has been seen in some cases, that protein powder can cause eyes to water and itch or even swell up airways.
Protein powder can be manufactured where there is exposure to nuts, eggs, and other well-known allergens. For this reason, it's best to proceed with caution if you find yourself worried about an allergy and a particular product.
Even if protein powder doesn't finally seem safe to consume, there are many other forms of additional protein that can be incorporated without the risk of an allergic shock. If you feel abdominal pain after consuming protein powder, that's one sign that the drink may not agree with your body. Take care to attend to the needs of your body as you try to find the best protein solution that can fit safely into your lifestyle.
Con: Kidney Health Risks
Sometimes high-protein is not always a good thing. High levels of protein consumption, such as with high-protein diets, can be associated with hyperfiltration and damage to the kidneys.
If people start to use protein powders while they are aware of an existing kidney condition, they should use real caution. While the connection between high-protein diets and kidney damage is still being studied and debated, people should be concerned with maximizing health and minimizing their exposure to risks. It's safe to say that protein is a place for moderation just like any other.
Until the relationship between the kidneys and dietary protein is fully understood, the note of the possibility for kidney damage must be mentioned. This often surprises people turning to protein powder in order to improve their health, recover, and build muscle.
Con: Environmental Impacts
The environmental standard goes beyond recyclable food containers and plastic alternatives at eco-friendly restaurants. The process of producing protein powders can be strained and not very sustainable. Among the pressing needs are a high amount of water and energy use. Together, the demand for high amounts of energy and water mean that protein powders are not the most efficient and environmentally friendly supplement available.
Even compared to other protein rich foods, protein powders look surprisingly demanding on water and energy supplies. It's curious why more companies, business owners, or wholesale brands do not make note of the environmental concern when marketing and manufacturing their protein products. It seems the assumption is that the products are healthy and harmless, but this may not be true for every product line.
Frequently Asked Questions about Protein Powder Benefits and Risks
Get a good idea of what to expect from supplementing your diet with protein powder. Make an informed choice among all the possible options by finding the answers to the most common questions about protein powders here.
What are the top benefits of protein powder?
Protein powders offer consumers a simple and effective way to increase muscle mass, support weight loss, and fuel recovery from exercise.
These formulas may also help with immunity, wound healing, and many other bodily processes related to the consumption of protein. The benefits of supplementing with protein powder are as far-reaching as the benefits of quality protein intake as a whole.
Is there any risk in taking protein powder?
There are a few risks associated with protein powder, especially if your system is sensitive to new foods or you have an allergy. Many protein powders are, for example, made from lactose or soy and whey (made from grains), so naturally they can expose all kinds of dietary concerns right away.
Those who are gluten- or lactose-intolerant will want to stay away from certain brands, and some plant-based options may not be suitable for all people who have allergies.
Is too much protein powder bad for you?
Consuming too much protein powder can result in bloating, gas, stomach upset, and difficulty with digestion.
As with any supplement or protein powder recipe, excess can lead to negative outcomes for your health. It may also increase your risk of kidney complications if your diet is possibly too high in protein.
