Is your protein addiction healthy or harmful? Find out what experts say

If you’re even mildly plugged into the world of health and fitness, be it through #WellnessTok, #FoodTok, or #GymTok, you’ve probably noticed the protein obsession sweeping across the globe.

Once the secret weapon of bodybuilders and fitness fanatics, protein has gone mainstream.

From protein-packed pastas and cereals to Starbucks’ protein-infused cold foam, it seems like everyone is trying to flex their way into a more protein-rich diet.

But is protein really the holy grail of wellness that it’s cracked up to be? Or could risks be hiding behind all those smoothies and shakes? Here’s what you need to know about protein powders and why you might want to think twice before jumping on the bandwagon.

Why are we obsessed with protein?

Protein has become the darling of the wellness world for good reason. Known for its role in muscle repair, satiety and even healthy ageing, protein has earned its place as a dietary powerhouse.

David Hamlette, a health and wellness analyst at Mintel, notes, “Protein is now occupying a central role because it supports not only fitness goals like muscle growth and recovery but also immunity and healthy ageing.”

This shift comes alongside a broader trend in health culture. Gone are the days of restrictive low-fat and low-carb diets from the early 2000s. Today’s narrative is more about balance and functionality, focusing on foods that enhance overall well-being rather than avoiding certain nutrients.

But wait… are we overdoing it?

Not everyone is convinced that the rise of protein-packed everything is entirely a good thing.

According to Dr Lisa Young, RDN and adjunct professor of nutrition at New York University, “No one is deficient in protein. We do not have to worry about protein, and yet people make such a big deal about it.”

The typical adult requires approximately 0.8 grams of protein per kilogram of body weight, according to Harvard Health.

“We need protein, but it’s really, really easy to get it from food. A little bit of protein goes a long way. People think they need to eat a whole cow or chug protein shakes, but that’s just not true.”

While certain groups, such as menopausal women, athletes, or those using GLP-1 medications for weight loss, may need slightly more protein, most of us are already meeting (or exceeding) our daily protein needs through regular meals.

Risks of overdoing it with protein powders

Before you scoop another serving of protein powder into your shake, it’s worth considering some of the potential downsides. Here are five risks to keep in mind:

1. Digestive issues

Whey or casein-based protein powders can wreak havoc on your stomach, especially if you’re lactose intolerant or sensitive to dairy. Symptoms like bloating, diarrhoea, and cramping are common for those who struggle to digest these milk-based products.

Even plant-based powders aren’t a free pass. Options like soy and pea protein often contain high levels of fibre, which can cause bloating or discomfort for some people.

If you’re prone to stomach issues, consider a hydrolysed protein powder or one labelled as “easy to digest.”

2. Hidden sugars and additives

Not all protein powders are created equal. While some are low in sugar, others sneak in high amounts to make them taste better. The recommended daily limit of added sugar is 24 grams for women and 36 grams for men, but many protein powders contain up to 20 grams per serving, nearly maxing out your daily allowance in one go.

3. Unintended weight gain

Your post-workout shake might have more calories than you realise. Mixing protein powder with things like peanut butter, bananas, and milk can add up to over 1,200 calories. If you don’t burn those extra calories, you could gain weight over time.

Stick to simple recipes and measure your portions to avoid turning a healthy snack into a calorie bomb.

4. Kidney concerns

For those with chronic kidney disease (CKD), too much protein can accelerate kidney damage. According to research published by the National Kidney Foundation, consuming more than 90 grams of protein daily can worsen kidney function in people with CKD.

For people with healthy kidneys, this isn’t a concern, but it’s a good reminder to avoid going overboard.

5. Additives and heavy metals

Some protein powders contain artificial sweeteners, thickeners, or even trace amounts of heavy metals like lead and arsenic, according to a study by the Clean Label Project. While these levels are generally low, consuming them regularly could pose long-term health risks.