Many people consume protein powders to boost health and enhance athletic performance, but reports highlight the need for caution due to potential side effects from overconsumption.
اضافة اعلان
These powders are highly concentrated sources of protein, making it easy to consume amounts exceeding the body’s needs.
For most healthy adults, consuming extra protein generally does not cause serious health issues. However, long-term excessive intake may lead to health risks that require attention.
The health website “Verywell Health” outlines five potential risks associated with protein powder consumption:
1. Digestive Issues
Protein powders, especially those made from whey or casein, can cause stomach problems, particularly in individuals with lactose intolerance or sensitivity to dairy. Symptoms may include gas, bloating, diarrhea, and stomach cramps.
2. Weight Gain and Elevated Blood Sugar
Experts recommend choosing powders with minimal added sugar per serving. The daily recommended limit for added sugar is 24 grams for women and 36 grams for men. High-calorie protein powders can contribute to weight gain and increased blood sugar levels.
3. Worsening Kidney Disease
Protein powders may pose risks for people with kidney conditions, as high protein intake can accelerate kidney function decline over time. Studies show that individuals with chronic kidney disease consuming 90 grams or more of protein daily may experience faster deterioration of kidney function.
4. Contamination
Some powders contain toxins or contaminants. The “Clean Label Project,” which tests consumer products, examined 134 protein powders and found heavy metals, pesticides, and other contaminants in many products. Long-term exposure to such contaminants may lead to serious health issues, including cancer.
5. Additional Effects
Not all harms come directly from protein. Additives in protein powders, such as caffeine, creatine, and artificial sweeteners, can also cause side effects.
Caffeine may lead to excessive jitters, headaches, and sleep difficulties.
Creatine can cause weight gain, dehydration, digestive disturbances, and muscle cramps.
Artificial sweeteners, though generally safe in moderation, may cause digestive discomfort in some individuals.
