Are protein powders safe to consume?

It’s a good idea to check out the ingredients of any protein powder you are thinking of consuming, as well as the reputation of the company that makes it. — Freepik

I go to the gym often to build ­muscles. Because my muscles ache and are sore for days, I have been advised to take protein powders. In fact, some of my colleagues take protein powders as meal ­supplements to get that extra ­protein and lose weight by not taking carbohydrates. Are protein powders safe if I take them long-term?

Many protein powders advertise themselves as “natural” and “organic”.

They are usually taken by athletes, both professional and amateur like yourself, to build muscle faster and recover quicker from a workout ­session.

Nevertheless, it has been found that some contain harmful toxins and metals.

So it really depends on which protein powder you take.

The US Food and Drug Administration (FDA) does not regulate dietary supplements, including protein powders.

There are also no requirements that they be tested to make sure they ­contain what their label says they ­contain.

Many protein powders available in Malaysia come from the United States and Europe.

So if they are not regulated there, then you are mostly at the mercy of the company that makes them to ensure that they are safe for you in the long run.

Research has been undertaken on some of these protein powders, and it has been found that they do not ­contain some of the ingredients listed on their labels.

What exactly is in ­protein powder?

Protein powders ­contain protein ­sources.

Many protein powders tend to be:

• Dairy-based

   

  This may include whey protein.

  Whey is a by-­product of cheese (as in the nursery rhyme that says “curds and whey”).

  Whey is digested quickly.

  Casein is also another common ­protein powder product, which is digested slower than whey.

  If you are intolerant to dairy products, you should be aware of the source of the protein if you want to take protein shakes.

• Animal-based

   

  These are usually egg whites.

• Plant-based

   

  This may include rice protein, soy-based protein and potato-based protein.

  Some protein powders even contain a few different plant sources.

Additionally, to enhance the flavour of your protein powder so that it makes a delicious shake, there are artificial sweeteners, flavourings and thickeners.

Some even add vitamins, minerals, enzymes and amino acids.

That sounds mostly very natural, right?

The ingredients are mostly as natural as you can get in a protein powder.

But when you choose your protein powder, you need to read its list of ingredients carefully.

Some protein powders contain ­additives such as caffeine, sweeteners and creatine.

By themselves, they are not harmful to you.

But if you have already drunk ­several cups of coffee today and you want to take your protein powder (that contains caffeine) at night, it can interrupt your sleep and cause you to be tired the next morning.

Too much caffeine can also give you headaches and tremors.

ALSO READ: Did you know there’s caffeine in other items that are not coffee or tea? 

If your protein powder contains added sugar and you are not aware of it, it can push your blood sugar level up.

This can be particularly dangerous if you have impaired glucose ­tolerance (also known as pre-diabetes) or ­diabetes.

ALSO READ: We need it for energy, but too much sugar is trouble in the making

If your protein powder contains creatine, for example, and you were unaware of it, you may find your weight increasing due to an increase of water in your muscle cells.

Creatine may be dangerous for ­people with kidney or liver disease.

ALSO READ: Creatine’s muscle-building effect could be ‘overestimated’

You mentioned that some protein powders contain ingredients not listed in their labels. Are these also natural ingredients?

There is a body called the Clean Label Project that conducts, among others, protein powder studies.

Their 2024-25 report tested 70 of the top protein powder brands.

The report showed that 47% of the tested protein powders contain at least one unsafe contaminant that was higher than the California Proposition (a legal act in the US state of California) limit for heavy metals.

It was also found that the so-called “organic” protein powders contained two times the amount of cadmium and three times the amount of lead as the non-organic ones. Heavy metals can cause kidney and brain damage.

ALSO READ: Toxic metals found in certain protein powders

In a previous 2018 study, the same body found BPA in half of the protein powders.

BPA stands for bisphenol A, and is an industrial chemical found in ­reusable water bottles, food storage containers and metal cans.

It can cause endocrine system disruption.

But I need to take more protein to build up my muscles and recover from my gym workout sessions! What should I do?

The recommended daily allowance for protein is 0.8g of protein for each kilogramme of body weight.

Let’s say you weigh 75kg.

You should then consume 60g of protein a day.

This amount is equivalent to only two servings of lean chicken or fish.

It is also equivalent to six large eggs.

But you want to build more muscle, you argue.

You want to weigh more than 75kg!

You can’t eat that much natural ­protein, you say!

OK. Protein powders will undoubtedly help you build more muscle, but not on its own.

Studies show that you need to do weight training at least four to five times a week if you want your protein powder to make a difference.

Therefore, if you must take protein supplements, read their labels carefully.

Go for reputed and trusted brands after you do your research.

And always be careful not do overdo anything.

Dr YLM graduated as a medical doctor, and has been writing for many years on various subjects such as medicine, health, computers and entertainment. For further information, email [e-mail]. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.