This post has been updated since its initial publish date to include more expert insight.
Protein powder is a popular ingredient many people add to their pre- and post-workout smoothies and shakes. When consumed in moderation, this supplement can help you build muscle, repair tissues, and reach your weight loss goals. However, you know what they say: too much of a good thing can be a bad thing. Health experts warn that this is even the case when it comes to something as seemingly healthy as protein powder.
To learn more about the damaging effects of consuming too much protein powder on a regular basis, we spoke to dietitian Dana Ellis Hunnes, a registered dietitian and author of Recipe for Survival, Catherine Gervacioand , registered dietitian and nutrition writer for Living.Fit. They told us that a diet too high in protein powder could lead to kidney problems, uncomfortable digestive issues, and may even set you back on your weight loss journey. Read on to learn more!
Consuming Too Much Protein Powder Can Lead To Kidney Problems, Digestive Issues, And Weight Gain
Here's the thing about protein that you may not realize: you probably already get enough of it in your diet. Hunnes notes that the recommended dietary allowance is just 0.8 grams for each kilogram of body weight, which is equal to about 0.3636 grams per pound. "This means an average healthy 140-pound woman only needs 51 grams of protein per day," she gives as an example.
When you compare that to the amount of protein offered by protein powder supplements, which can be as much as 30 grams per portion, it becomes clear that most people don't have a need for this type. of supplement. In fact, if you go overboard on the powder, it could easily put you way over your recommended intake.
Despite what you may have been led to believe, there are several downsides to consuming too much protein. For one, Hunnes notes that when you give your body more protein than it needs, "the excess protein (calories) turn into fat." This isn't only bad if you want to lose weight, but can also do a number on your digestive system.
As Hunnes explains, "Too much protein can be harsh on the kidneys that have to filter all of that, and it can be hard on the digestive tract, depending on the type of protein."
Gervacio seconds this: "High protein diets can put a strain on the kidneys, which must work harder to clear the metabolites of protein digestion," she warns. "This is particularly a concern for people with existing kidney issues."
In addition to the risk it can pose to your kidneys, there are several reasons the protein powder you add to your shakes could throw your gut health for a loop. Cow's milk protein, known as casein, could cause issues if you have an intolerance to dairy.
"Some people may experience digestive distress, bloating, and discomfort when consuming protein powders, especially if they are lactose intolerant and the protein is sourced from dairy," Gervacio explains. "It's best to seek the source of a particular protein powder like pea protein, hemp, whey, etc." It's also worth noting, though, that plant protein can lead to its own share of issues. It's important to find what works best for you.
The Bottom Line
Of course, we're not saying you should rule out protein powder altogether. But like anything else, moderation is key. Hunnes says the majority of your protein should come from natural, whole foods rather than processed products. "For the general healthy person who is just trying to put on muscle or lose weight, I strongly recommend a healthy, whole-food, plant-based diet that contains several varieties of whole grains, fruits, vegetables, nuts, seeds, and legumes," she concludes. Got it!
READ MORE: The 3 ‘Healthy’ Breakfast Foods That Are Actually Making Your Waist Bigger
