When it comes to protein powder, it's important to maintain a balance of macro and micronutrients, vitamins, and minerals to ensure your body is functioning optimally. Studies suggest that the average human body can use up to 25 grams of protein in a single session (1.5 to 2 hours) for muscle protein synthesis. For larger and older people, 30 to 40 grams of protein may be adequate. Therefore, small, frequent meals and protein-rich foods are generally considered the best option if you're trying to reach the maximum protein intake threshold on a protein-rich diet.
Consuming more than 50 grams of protein powder in a day can cause health problems. Potential negative side effects of eating too much protein include digestive issues due to a lack of fiber, which can occur if you eat so much protein that you don't eat enough carbohydrates from whole foods. To avoid this, opt for plant-based protein powder or try whey protein isolate, which is much lower in lactose than other powdered dairy proteins (2). Animal-based protein powders are usually composed of two milk proteins called whey and casein, whey being the most popular.
While Prozis recommends only 60 grams of whey protein, they don't explain why you shouldn't use more than that. Eating too much protein powder on a regular basis and over a long period of time is not recommended, but it may be helpful to consume up to 2 servings of protein powder a day. You can find substantial amounts of leucine in both whey and pea protein powder, the two dominant sources of protein powder on the market. Whey, peas, brown rice, lentils and hemp are acceptable sources of complete proteins that come in powder form.
Protein powders are generally recognized to be safe, although you may experience digestive side effects if you consume large amounts of protein powder. That said, there have been scandals that make potential consumers of protein powder think twice about using it. For example, Consumer Reports revealed that several brands of protein powders contained high levels of arsenic, lead, cadmium and mercury. This is why several studies have shown that increasing protein intake from protein powders can improve blood sugar, body composition, bone density, and other health markers.
In conclusion, it's important to remember that while using protein powder can be beneficial for your health in moderation, it should not be used as a replacement for a balanced diet. Instead, use it to supplement your diet at times when you can't meet your protein needs. The DRI (Dietary Reference Intake) for protein is 0.36 grams of protein per pound (0.8 grams per kg) of body weight per day.
