There is no known safety limit for protein powder. Most research shows that healthy people can tolerate up to 1.5 grams of protein per pound (3.3 grams per kg) of body weight per day, from both food and protein supplements, with no side effects. It's safe to have protein shakes every day, but make sure you get most of your protein and other foods from whole food sources. Without whole food sources, you'll miss out on other valuable nutrients that are vital to health and that promote performance and recovery during training.
So, is protein powder healthy? Yes, if it is a good quality product tested by third parties with a minimum of sugar and without harmful additives. Protein powders can fit most eating patterns and help you meet your health goals. Remember that protein powder is a dietary supplement. This means that it improves your diet.
Make sure you first consume protein from whole foods as part of a healthy diet. Athletes rely on protein intake to increase performance and build muscle, while those looking to lose body weight and increase lean body mass will want to keep their daily protein intake high to maximize fat loss. Nowadays, you can find many plant-based protein supplements, such as protein from peas, hemp, pumpkin, soy, seaweed, and rice powder. The development of the nutritional supplement market means that there are now a variety of high-quality protein shakes available in many different flavors, made with more than just the classic whey protein you're probably familiar with.
Imagine eating a post-workout meal with 20 grams of protein, instead of drinking a protein shake with 20 grams of protein. Although the data on when you should consume protein is inconclusive, there is no doubt that prioritizing the right amounts of protein on a daily basis will increase muscle mass over time. By consuming a variety of different protein sources, you can get a mix of fast-, medium- and slow-digesting proteins. However, protein shakes are a great tool if you have a busy life and don't have much time to prepare meals, but you still want to have a high protein content in your diet.
Some people enjoy the convenience of a protein shake on training days, especially if you increase your total calorie or protein intake during training days. Protein powder, which comes in milk (whey or casein) or plant-based (peas, hemp, brown rice, pumpkin seeds) options, generally has 25 to 30 grams of protein per serving. A review of research studies found reductions in body weight and fat mass in adults who take whey protein supplements. A review of 35 research studies suggests that whey protein prevents the risks of falls and muscle loss in the elderly.
As mentioned above, for most healthy people, there are no specific health risks or long-term dangers associated with consuming too many protein shakes to meet their daily protein needs in a single day. Micellar casein protein shakes, which are derived from another form of dairy protein besides whey, are also a great option for slower digesting protein. Protein powders are forms of protein powder that come from plants (soy, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). The most common type of protein powder is whey protein, which is soluble in water and makes up 20% of the proteins found in cow's milk.
