What are the Side Effects of Protein Shakes?

Learn about the potential side effects of consuming too much whey or soy-based protein shakes including hormonal imbalance, acne, digestive problems, kidney disorders, hair loss etc.

What are the Side Effects of Protein Shakes?

Cheryl Mussatto is a clinical dietician with more than 25 years of experience and an adjunct professor at Allen Community College in Burlingame, Kansas. She specializes in Basic Nutrition and has extensive knowledge on the side effects of protein shakes. Hormonal alteration is the main issue when it comes to soy-based protein supplements. Soy contains essential amino acids, but it also has phytoestrogens.

These phytoestrogens, when ingested, mimic the hormone estrogen and can disrupt your endocrine system. Additionally, up to 95% of the soy used to make protein supplements is genetically modified, which contains a chemical called glyphosate that can lead to hormonal imbalance, miscarriage, and even birth defects in newborns. Daidzeini and genisteini are natural compounds found mainly in soy and legumes that help reduce oxidative stress. Genisteini may also help reduce the risk of cardiovascular disease, osteoporosis, hot flashes, and vaginal dryness. However, it can also cause erectile dysfunction, decreased libido, and breast enlargement in men.

Whey protein is known to increase the production of a hormone called IGF-1 or insulin-like growth factor (1). This can trigger sebum production and cause acne. The average person needs 0.8 to 1.3 grams of protein for every kilo of body weight. For example, if you weigh 65 kilos, your ideal protein intake should range from 52 to 84 grams per day.

Protein powders

are considered to have an unbalanced nutrient composition compared to natural protein sources such as meat, milk, and eggs.

Protein powders are more protein-dense and consuming them can create an imbalance in the composition of nutrients in the body. Side effects are unwanted and undesirable symptoms caused by the consumption of protein powder. Common side effects include acne, headaches, digestive problems such as bloating, constipation, diarrhea, gas, nausea or stomach pain after drinking a protein shake. The severity of side effects varies from person to person. If you have any intolerances or allergies be sure to read the label on the protein powder to see if there is anything that doesn't agree with you. A person who consumes too many protein supplements may experience exhaustion and other problems especially if they have symptoms of diabetes or have chronic kidney conditions. Researchers believe that protein powder increases amino acid levels in the bloodstream which triggers a more significant muscle synthesis response to promote muscle growth.

The two most popular protein supplements whey protein and casein protein are derived from milk. Adding protein powder to a glass of milk or a shake may seem like an easy way to improve your health but it can also cause discomfort due to intolerances or allergies to certain ingredients. Minimally processed ingredients like these are an easy to digest and gut-friendly alternative to protein concentrates and isolates. Dairy proteins such as whey and casein which are byproducts of the production of cheese and yogurt are known to cause digestive problems especially in people with lactose intolerance and irritable bowel syndrome (IBS). When large amounts of protein supplements are consumed over a long period of time there is an increased risk of developing kidney disorders. The recommended daily intake of protein for healthy adults aged 19 and over is 46 g for women and 56 g for men. While there's some evidence that your body is more susceptible to protein after training most experts agree that the amount of protein you consume during the total day is more important. However protein powders have been around for years and people have been consuming them fairly regularly so it's not necessarily the protein but rather the chemical produced in the process that causes hair loss. You can get enough protein from eggs cheese Greek yogurt chicken breast tuna turkey breast broccoli etc.