Protein powder has become the top most nutritional supplement people opt for these days, easily accessible in the market. Plenty of reasons for which people are consuming protein powders these days, for muscle growth, for additional protein intake or simply because they are lazy enough to switch to all of the natural sources. From professional sportsmen to the daily guy, everyone is just up for it, some of them relying solely on it for protein intake. But have you really checked for the ingredients? Consuming protein powder has got the risks, the side-effects and in the long run, can prove dangerous. Here is all that you need to know about the protein powder, a detailed article on how it is like the ‘double edged’ sword that has got less of the benefits, more of the harm:

What is protein powder?

Protein powder is a concentrated form of protein obtained from plant or animal sources. The animal based protein is made up of whey and casein which are two milk proteins. While the plant protein powders are typically made up of plant based proteins that include brown rice, pea, soy and hemp.

Now, apart from this, they contain additives like caffeine, creatine and sweeteners like sucralose or aspartame, and thickeners that’s what the brands and advertisements never tell you about. In addition to these, protein powders contain significant levels of harmful chemicals, contaminated with toxins and heavy metals.

The next section throws light on the risks and dangers associated with the protein powders.

Protein powder- The risks and dangers

As mentioned earlier, the protein powders are doing more of the harm, rather than the benefits. They may put up the labels of ‘organic’ and ‘natural’, promising you some immediate results. But the reality is far from that. Check out here:

Chemicals and Contaminants

According to a 2018 study conducted by researchers at Clean Label Project, 134 best-selling protein powders contained pesticides, heavy metals and other unsafe contaminants:

Significant levels of lead, cadmium (which is a known carcinogen causing permanent health issues like kidney and brain damage), BPA (that disrupts hormones and causes developmental problems).

Moreover, the organic products are no behind when it comes to the damage. They have twice an average of the heavy metals than the regular protein powders.

Even though it depends upon the servings of the protein powder in a day, and the reported levels cannot be considered enough to be hazardous to health by themselves.  

Long term effects

Common people do not really know about the long term effects caused by an excess or unnecessary intake of protein powder. Firstly, it can cause digestive distress to those who have trouble digesting milk or dairy products resulting in gastrointestinal discomfort. The added sugars and calories can lead to weight gain, also causing an unhealthy spike in blood sugar levels. Further, vascular issues, kidney strain and liver problems.  

Reactions

Too much protein powder can aggravate acne. It can result in bloating, gas or a stomach upset if consumed more than needed. The added harm is when it causes an interference with the effectiveness of some medications. Per say, Sinemet (for Parkinson’s), Bisphosphonates (for bone density problems), and some other antibiotics. In such cases, it is advised to consult from the health provider and then only switch to protein powder.   

The harm from sugars or additives

While some protein powders do not have any sugar, at the same time some of them have artificial sweeteners or additives. It is highly suggested to check the label for added sugars. For, it is recommended by medical professionals to have the daily added sugar limit of 25 to 36 grams. But notably, some protein powders have as much as 23 grams of added sugar per scoop.

Some people are even allergic to food coloring, whey or sugar alcohol, therefore that can be a concern as well.  

What to do instead?

The Recommended Daily Allowance (RDA) is 0.8 gm of protein per kilogram of body weight. Owing to this, a person must ensure the necessary protein intake only. It is a common belief among individuals that more protein is better, unaware of the fact that consuming more than the recommended levels can actually cause harmful effects.

If not recommended by a physician in rare cases, no normal adult really needs to take protein supplements. You just need a balanced protein-rich diet that contains legumes, eggs, milk, fish, soy, nuts and seeds, and other foods. if you maintain a nutritious diet, there is no need of any protein powders or any other supplements for the body.

Using protein powder in moderation can prove effective for people. However, when consumed in excess it can prove really harmful. Taking high doze considering a good muscle composition can do no good really. Therefore, be wise and consult your physician, check the ingredients and then only incorporate the protein powder in your diet.