Post-workout protein shakes are a fitness staple these days. And for good reason. It’s well-documented that consuming protein after strength training can help you get stronger and build muscle. But there are downsides to protein shakes. For one, they’re a processed food and can be hard on your gut. For another, people often tend to use it as a meal replacement—skipping crucial nutrients for convenience. Below, we speak to experts about what you should know about consuming protein powder in the long-term, and how you can best serve your body while working toward your fitness goals.
What is protein powder?
What do we mean when we talk about protein powder? Whey protein (concentrate or isolate) is derived from milk and a by-product of the dairy industry. It’s considered the gold standard for muscle protein synthesis, is fast-digesting, and is rich in essential amino acids.
Plant-based proteins, like pea, hemp, rice, or soy, are popular among vegans and are easier on the gut for some. They can also be better for people who suffer from acne.
Blends like whey and collagen or multi-plant are a new spin on the above, often designed to offer both performance and well-being benefits. Beef protein powders, meanwhile, are made from mushing bones, skin, and connective tissue into a powder.
Why people take protein powder
“The number one benefit of protein powders is that they make consuming a relatively large dose of protein easy and convenient,” says nutritionist Drew Price, author of The DODO Diet. “Another benefit is that you get a lot of protein but without the calories from fat or carbohydrates. A 200g sirloin steak has around 45g protein, but additionally 20g fat.”
Nutritionist Uta Boellinger adds that from a nutrition science perspective, we now know that protein is key for satiety, blood sugar balance, muscle maintenance (not just growth), hormone regulation, recovery and even sleep. All of which is useful when we’re trying to take care of ourselves. “Protein powders are definitely not just for athletes, but for everyday people, especially midlife adults who are trying to preserve lean body mass and balance hormones,” says Boellinger.
The downsides of protein powder
“Many people who consume protein products are consuming them very regularly and probably only use one or two brands,” says Price. “The more you consume of a particular food then the more you have to consider the downsides.”
Oftentimes, the quality of your protein powder can make a big difference on its impact on your health long-term. Choosing third-party tested brands is key if you’re drinking a shake every day.
“Not all protein powders are created equal,” says Boellinger. “Some are packed with artificial sweeteners, thickeners, gums, emulsifiers, and flavors to mimic milkshake textures. While these are generally considered safe, in excess or for people with sensitive guts, they can cause bloating, gas, or discomfort, especially things like carrageenan or certain sugar alcohols. Then there’s the issue of additives, heavy metals, and contamination, particularly in poorly regulated or budget brands.”
Price adds that while extra protein in our diets is considered relatively safe in terms of kidney function, there might be evidence linking it to vascular health problems. “An area of focus for my lab is the relationship between protein and cardiometabolic health,” he says. “While increased protein intake is associated with better cardio and metabolic health, some research shows those with vascular health problems generally have a lot of BCAA in the blood.”
Price is clear that it’s difficult to say whether this BCAA concentration is cause or effect, but points out that, increasingly, some health coaches will recommend protein fasting to ‘reset’ their client’s system. (It’s also worth noting that recently a GQ contributor who was proteinmaxxing a little too hard was told his blood sample showed early signs of gout. So don’t overdo it.)
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