Protein supplements are widely used among fitness enthusiasts mainly in hopes of body building or to add additional protein to the diet.
But do you know what is in your protein powder?
Protein powders are advertised as “natural/ organic”. However, it is important to look at the label while deciding to use a protein supplement. These supplements contain additives like caffeine, creatine and other sweeteners that the manufacturers fail to mention in the ingredient list. When taken regularly these supplements can do more harm than good on the long run. For example, when a caffein laden protein supplement is taken post workout, can lead to unpleasant side effects like anxiety, tremors, headaches, jitters, sleeplessness.
Other ingredients to look for are the contaminants like heavy metals etc., which are not shown in the ingredient list of a product. These contaminant laden supplements can have unwanted side effects. (1)
Potential side effects of protein supplements.
Relying heavily on protein supplements could have the following effects:
Gastric issues – Whey and casein protein are the most popularly used protein supplements. These contain a natural sugar called lactose, which can cause digestive discomfort if you are lactose intolerant. Even in general, excess intake can cause gastric issues like flatulence, increased bowel movements and diarrhoea (2).
Unhealthy weight gain – Excess protein intake can cause unhealthy weight gain in the form of fat which can defeat the whole purpose of fitness. High protein intake and an unaligned workout pattern can be counter-productive. Although protein is the vital structural component of the body and works beyond the muscle cells, it is to remember that, excess calories regardless of the source will get stored in the body as fat.
Kidney and Liver issues disorders – In our body, protein produces a by-product called ammonia which later gets converted to urea and gets eliminated from the body through urine. This urea filtration puts an enormous amount of pressure on Kidneys which can lead to renal disorders when these supplements are taken for prolonged periods. Also, when your carb intake is low and raise your protein intake through supplements, these can create ketosis in the body where fat becomes the primary source of energy and raises blood acidic levels leading to impaired liver function.
Hormonal imbalance – Another commonly used protein supplement is soy-based protein powder. While it is rich in amino acids, it is also high in phytoestrogen. It mimics oestrogen hormone in the body and can cause hormonal imbalances. Also, most of the soy used for supplements is genetically modified as per studies these genetically modified soy can disrupt hormonal balance.
Hair loss – Our hair is made of a protein called keratin, which should make protein supplement ideally useful for hair growth, but it is important to know that protein supplements boost testosterone levels in the body which produces a chemical – DTH that causes hair loss.
Proteins are one of the most important macro nutrients in the body. These help in building muscle, bone strength and several other body functions. However, excess intake especially in the form of processed protein supplements is not healthy. Your body recognises and absorbs natural protein sources in a much more safe and effective way. Choose a variety of lean proteins from food to help meet your needs. These also contain fiber and other nutrients that benefit overall health.
References:
https://medlineplus.gov/druginfo/natural/833.html
https://pubmed.ncbi.nlm.nih.gov/25352651/
https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
https://www.center4research.org/protein-powders-more-harm-than-good/