While protein powders can be beneficial, there are also risks associated with consuming them, some of which may vary depending on the specific product used. Below, we have outlined some general concerns and insights regarding protein powders, specifically relating to their largely-unregulated status, lack of research, and disadvantages compared to foods. We have also provided several concerns regarding specific ingredients and contaminants sometimes found in protein powders, followed by insights regarding whey powders specifically, as compared to other types of powders.
GENERAL CONCERNS AND INSIGHTS
Because protein powders are classified as "dietary supplements" by the FDA (as opposed to actual food or drug products), ingredients and labeling are left up to the manufacturer's discretion, with no governmental review process at the federal level. However, the FDA does retain the authority to recall protein powders and other dietary supplements if they are found to be particularly dangerous or deceptive.
Emeritus director of the National Center for Natural Products Research and emeritus professor of pharmacology at the University of Mississippi Larry Walker has noted that, along with this general lack of regulation, many ingredients in protein powders are "difficult to gauge" and may be either ineffective or dangerous.
Protein powders that are "NSF Certified for Sport" means that they have been evaluated by an unbiased third party, NSF International, in a role that the FDA would typically occupy for products classified as foods or drugs.
Similarly, Consumer Lab is another third-party organization that reviews and certifies the quality and safety of protein powders.
Currently, there are no long-term studies looking at the effects of protein powder consumption over a long period, meaning that unforeseen negative health effects could accompany long-term use.
There are some bio-active ingredients available in foods that "we can't duplicate [in powder]," meaning that food items offer benefits that powders inherently lack, according to University of Connecticut professor Nancy Rodriguez.
According to Tara Collingwood, MS, RDN, and the Orlando Magic's team dietitian, too much protein can cause "strain on the kidneys, can lead to dehydration, bloating, nausea, osteoporosis, and more," meaning that excessive consumption of protein powders, particularly in conjunction with a high-protein diet, can be dangerous.
CONCERNS REGARDING SPECIFIC INGREDIENTS AND CONTAMINANTS
Added sugars. While not all protein powders contain added sugars, some may contain upwards of 23 grams.
Excessive calories. Again, this varies by powder, but some can turn "a glass of milk into a drink with more than 1,200 calories," which may result in unhealthy weight gain.
Heavy metals, such as mercury, cadmium, and arsenic, have been found in many popular brands of protein powder.
Bisphenol-A, also known as BPA, which is a chemical used to manufacture plastic, has been found in many protein powder brands.
A 2018 study found that non-organic protein powders had 40% more BPA than organic powders.
Some protein powders contain pesticides, potentially as a result of agricultural processes used to produce the component ingredients.
A 2018 study found that 70% of protein powders contain lead.
Not all protein powders contain all 9 amino acids, and some do not contain sufficient amounts of each amino acid; ideally, protein powders should contain a full amino acid profile with enough of each type to meetrecommended amounts .
One amino acid type, called 'branched-chain amino acid' or BCAA, is particularly important to "fuel working muscles, stimulate protein synthesis, and promote muscle recovery," meaning that powders which contain BCAAs will generally be more effective.( All powders with a full amino acid profile will contain BCAAs.)
Because of the lack of regulation in the protein supplement space and the questionable nature of many protein powders, Emeritus director of the National Center for Natural Products Research and emeritus professor of pharmacology at the University of Mississippi Larry Walker recommends staying away from any powder that lists excessive amounts of "extraneous ingredients" in addition to protein.
ADDITIONAL INSIGHTS REGARDING WHEY POWDERS VS. OTHER TYPES
Whey protein powders contain fewer contaminants than plant-based proteins, but more than egg -based proteins. The 2018 study referenced above found that egg-based protein powders contained the least contaminants, while plant-based protein powders contained the most.
Whey powders and other animal-based powders tend to contain more complete amino acid profiles than plant-based powders.
Tara Collingwood, MS, RDN, and the Orlando Magic's team dietitian, recommends "whey-based protein powders to [her] clients, especially athletes, because research shows they are most effectivefor replenishing tired muscles."
In some cases, consuming consistently high doses of whey protein powder may cause acne.
There are three types of whey protein: whey protein concentrate (WPC), which may contain substantial amounts of fat and lactose; whey proteinisolate (WPI), which does not contain any fat or lactose; and whey protein hydrolysate or hydrolyzed whey protein, which requires less digestion and therefore can be incorporated quicker after consumption. In terms of protein quantity, WPC powders generally contain the least protein, hydrolyzed whey powders contain more, and WPI powders contain the most.
Some studies attribute a range of health benefits to whey protein consumption, including weight loss, cancer treatment, and the lowering of cholesterol, although these benefits are supported only by limited research and require more research to prove definitively.
GENERAL CONCERNS AND INSIGHTS
Because protein powders are classified as "dietary supplements" by the FDA (as opposed to actual food or drug products), ingredients and labeling are left up to the manufacturer's discretion, with no governmental review process at the federal level. However, the FDA does retain the authority to recall protein powders and other dietary supplements if they are found to be particularly dangerous or deceptive.
Protein powders that are "NSF Certified for Sport" means that they have been evaluated by an unbiased third party, NSF International, in a role that the FDA would typically occupy for products classified as foods or drugs.
Similarly, Consumer Lab is another third-party organization that reviews and certifies the quality and safety of protein powders.
Currently, there are no long-term studies looking at the effects of protein powder consumption over a long period, meaning that unforeseen negative health effects could accompany long-term use.
There are some bio-active ingredients available in foods that "we can't duplicate [in powder]," meaning that food items offer benefits that powders inherently lack, according to University of Connecticut professor Nancy Rodriguez.
According to Tara Collingwood, MS, RDN, and the Orlando Magic's team dietitian, too much protein can cause "strain on the kidneys, can lead to dehydration, bloating, nausea, osteoporosis, and more," meaning that excessive consumption of protein powders, particularly in conjunction with a high-protein diet, can be dangerous.
CONCERNS REGARDING SPECIFIC INGREDIENTS AND CONTAMINANTS
Added sugars. While not all protein powders contain added sugars, some may contain upwards of 23 grams.
Excessive calories. Again, this varies by powder, but some can turn "a glass of milk into a drink with more than 1,200 calories," which may result in unhealthy weight gain.
Heavy metals, such as mercury, cadmium, and arsenic, have been found in many popular brands of protein powder.
Bisphenol-A, also known as BPA, which is a chemical used to manufacture plastic, has been found in many protein powder brands.
A 2018 study found that non-organic protein powders had 40% more BPA than organic powders.
Some protein powders contain pesticides, potentially as a result of agricultural processes used to produce the component ingredients.
A 2018 study found that 70% of protein powders contain lead.
Not all protein powders contain all 9 amino acids, and some do not contain sufficient amounts of each amino acid; ideally, protein powders should contain a full amino acid profile with enough of each type to meet
One amino acid type, called 'branched-chain amino acid' or BCAA, is particularly important to "fuel working muscles, stimulate protein synthesis, and promote muscle recovery," meaning that powders which contain BCAAs will generally be more effective.
Because of the lack of regulation in the protein supplement space and the questionable nature of many protein powders, Emeritus director of the National Center for Natural Products Research and emeritus professor of pharmacology at the University of Mississippi Larry Walker recommends staying away from any powder that lists excessive amounts of "extraneous ingredients" in addition to protein.
ADDITIONAL INSIGHTS REGARDING WHEY POWDERS VS. OTHER TYPES
Whey powders and other animal-based powders tend to contain more complete amino acid profiles than plant-based powders.
Tara Collingwood, MS, RDN, and the Orlando Magic's team dietitian, recommends "whey-based protein powders to [her] clients, especially athletes, because research shows they are most effective
In some cases, consuming consistently high doses of whey protein powder may cause acne.
There are three types of whey protein: whey protein concentrate (WPC), which may contain substantial amounts of fat and lactose; whey protein
Some studies attribute a range of health benefits to whey protein consumption, including weight loss, cancer treatment, and the lowering of cholesterol, although these benefits are supported only by limited research and require more research to prove definitively.