Protein powders have become a staple in gyms, kitchens, and even office pantries. Whether you're trying to build muscle, lose weight, or simply meet your daily protein requirements, a scoop of protein powder is often the perfect solution for many. But is protein powder really as healthy as it's marketed to be?
Why do we need protein?
Protein is an essential component for repairing tissues, maintaining muscle mass, supporting bone health, and producing hormones and enzymes.
Protein powders offer a convenient way to increase intake, especially for body builders, athletes, adults, or people recovering from illness who struggle to consume enough protein through food alone. While protein powders can be beneficial for certain individuals, they also come with potential risks.
The protein powders that we get in the market are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). It may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams.
Harvard lists some risks that are involved with the consumption of protein powders.
- There is a lack of information regarding the long-term effects due to limited data on the possible side effects of high protein intake from supplements.
- People with issues like lactose intolerance can experience gastrointestinal discomfort if they use a milk-based protein powder.
- Some protein powders may be high in added sugars and calories, making it a risky option for daily consumption.
A 2025 report by the Clean Label Project mentioned the toxins in protein powders. Experts screened 134 products for 130 types of toxins and it was found that many protein powders contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions.
Should you stop using protein powder?
Before making it a daily routine to take a scoop of your favourite protein powder, take a closer look at the contents and it is advisable to consult a health expert to know what suits you before making a decision. When used properly, protein powder can be a helpful supplement, but it should not replace a balanced diet.
