HEALTH CARE
Surprising Side Effects of Drinking Protein
Shakes, Says Science
You're probably hyperaware of the value of consuming more protein, whether you're on a diet or not, and you've learned of the macronutrient's ability to support weight loss while maintaining muscle mass. Protein keeps you fuller for longer than carbs; it's the foundation of solid muscles, and who doesn't want a leaner physique?
Protein shake and powder manufacturers take advantage of all of this to sell protein supplements, a food category that shows no signs of slowing down. According to Statista.com, the global demand for whey protein alone is expected to hit $15.4 billion (US) by 2024.
Although it is important to consume enough protein, and the market for protein shakes has risen dramatically, there are a few possible side effects of drinking protein shakes that you should be aware of. Here are some things to keep in mind, and if you need more drinking advice, check out our list of the 108 Most Popular Sodas Ranked by How Toxic They Are.
1. Allergic reactions.
It's no surprise that as more people use protein supplements, doctors are seeing an increase in food allergies related to protein shake consumption. Allergy specialists at the University of Nebraska Medical Center report seeing many patients with severe allergic reactions after consuming whey protein shakes in Archives of Clinical Case Studies.
Sneezing, throat swelling, flushed skin, stomach pain with cramps, explosive diarrhea, chest tightness, and shortness of breath are just a few of the symptoms.
Although cow's milk allergies are less common in adults than in children, they can cause serious reactions, according to doctors. Many protein supplements contain soy lecithin, which they believe may have led to the allergic reactions they saw in the emergency room. Check the source of the protein before consuming or drinking it; popular allergens include eggs, milk, and soy.
When you drink protein shakes every day, here's what happens to your body.
2. Stones in the kidneys.
According to a report published in International Scholarly Research Notices, high-protein, low-carbohydrate diets raise urinary calcium, which may increase the risk of kidney stones and liver harm. High protein intake boosts the development of oxalate crystals, which bind to calcium in the urine to form a solid mass that can clog the ureter and cause pain.
"If you have kidney disease, check with your doctor to see if adding protein is safe for your kidneys and what your limits should be," Dr. Poston advises.
3. Increased risk of a heart attack.
High protein diets may have a direct effect on cardiovascular health, potentially raising the risk of a heart attack, according to a recent animal study published in the journal Nature Metabolism.
Researchers looked at two groups of mice: one that was fed a high fat, high protein diet (46 percent of calories from protein) and another that was fed a high fat, low protein diet (15 percent of calories from protein). The mice fed a high fat, high protein diet produced substantially more arterial plaque than mice fed a high fat, low protein diet.
Furthermore, the plaque in the rodents' arteries was of the brittle kind, which is prone to breaking apart and increasing the risk of a heart attack.
4. Taking heavy metals and poisons into the body.
Protein powders, like all dietary supplements, are not approved by the Food and Drug Administration, so you must rely on the manufacturers' goodwill to ensure that they are safe to eat.
Many of the top-selling protein powder supplements contain heavy metals and BPA (bisphenol A), an industrial chemical used in plastics and a recognized endocrine disruptor, according to a study funded by the Clean Label Project, a national charity focusing on labeling transparency. Plant-based protein powders were found to contain lead, mercury, cadmium, and arsenic, making them the worst offenders. The study also discovered that 28 out of 134 protein powders had BPA levels that were twice the regulatory limit (3 micrograms), whereas other protein powders were BPA-free.
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