Can you have too much protein powder?
You may have heard the saying you can never have too much of a good thing, well that might not be the case for protein powder. While protein powder is great for muscle growth and strength, too much of it can be harsh on the body.
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What are protein powders made of?
The most common protein powder is whey protein. It’s a dietary supplement made from whey, which is the liquid that separates from milk before it turns into cheese. Once the whey is separated it’s then filtered and processed into a powder form.
Protein powder is popular amongst athletes and people wanting to lose weight while building muscle mass. It has many other health benefits such as boosting metabolism, reducing appetite, and helping your body recover from exercise.
Whey protein also contains many essential amino acids that the body can’t make itself, which can be beneficial when training. While the health benefits might sound tempting, experts are worried about some of the issues that occur from overusing protein powders.
What are the side effects of too much protein powder?
The experts at House Call Doctor say some people can have trouble digesting protein powder and experience lactose intolerant-like symptoms. These include bloating, stomach cramps, gas and even diarrhea.
As Lactose is the main ingredient used in whey protein, it makes it difficult for people who don’t produce enough of the enzyme lactase to use protein powder, however, If you’re intolerant to dairy or prefer to avoid animal products now there are many dairy free options, such as pea protein, which makes this less of a concern when using protein powder.
Another concern is that too much protein can damage the kidneys of people with existing conditions. So, before you start any protein diet, make sure you consult your doctor first.
It is possible to get constipation and even nutritional deficiencies from a high whey protein diet.
This is because some people who favour protein shakes aren’t eating enough fruit or vegetables, which are essential sources of fibre. Fibre can help promote regular bowel movements. So, if you’re suffering from constipation, check to see if this is indeed caused by a lack of fruit and vegetables
While protein powder is generally safe, it’s recommended that you take only one to two scoops (25 to 50 grams) per day to avoid overuse.