When protein powders are used regularly, it becomes easy to exceed the body’s needs for this essential nutrient. For most healthy adults, exceeding protein requirements doesn’t usually cause major problems. However, overconsumption over time may carry risks, according to Verywell Health.
اضافة اعلان
Digestive Issues
Protein powders—especially those made from whey or casein—can cause stomach problems for some individuals, especially those who are lactose intolerant or allergic to dairy products.
These powders may lead to gas, bloating, diarrhea, and/or stomach cramps.
Weight Gain and Blood Sugar Spikes
While some protein powders contain little added sugar, others may include high amounts. The recommended daily limit for added sugar is 24 grams for women and 36 grams for men.
It’s advised to choose powders with less than 5 grams of sugar per serving.
Some protein shakes can contain over 1,200 calories when mixed with high-calorie ingredients like peanut butter. Over time, this can contribute to weight gain and increased blood sugar levels.
Worsening Kidney Disease
In people with chronic kidney disease, consuming too much protein may worsen symptoms over time.
However, this risk doesn’t apply to individuals with healthy kidney function.
Research found that people with kidney disease who consume 90 grams or more of protein per day experience faster kidney function decline.
Contaminants
Some protein powders may contain toxins or contaminants. In a test of 134 products, researchers found heavy metals, pesticides, and other pollutants in many samples. Long-term exposure to these substances may be linked to serious health issues such as cancer, birth defects, and other medical problems.
Still, not all protein powders are contaminated. When purchasing, look for brands that test their products through trusted third-party organizations.
Effect of Additives
The protein itself isn’t always to blame. Some powders contain additives—such as caffeine, creatine, and artificial sweeteners—that aren’t always clearly listed on the label. These ingredients may have their own side effects.
