Protein powder is a popular supplement among athletes and health-conscious individuals alike. But is it safe to use on a daily basis? According to most research, the answer is yes. 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. The recommended daily allowance (RDA) for protein is approximately 0.8 grams of protein per kilogram of body weight. Protein powders come from plants (soy, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein).
They are available in many flavors, from fruity to unflavored, making them versatile and easy to mix with a wide variety of foods. Whether you're following a low-carb, plant-based, or gluten-free diet, there's a protein powder available to help you achieve your health goals. Mixing protein powder into drinks can easily increase the protein content to a more significant percentage of daily needs, transforming the drink into a meal replacement. You can also add protein powder to chia pudding, homemade ice cream or frozen popcorn, brownies and handmade peanut butter cups to increase the protein content of your dessert. The researchers found that up to three daily servings of protein powder were not associated with an increased risk of non-cancerous health effects due to exposure to heavy metals. However, earlier this year, a non-profit group called the Clean Label Project published a report on toxins in protein powders.
This is due to the way protein is grown and manufactured and if you consume too much you can experience high levels of toxins in your system. You can find out if a protein powder is certified by the NSF by looking for the logo on the product packaging. To get enough protein without relying on animal sources such as meat, dairy products, fish, and eggs, you can find a lot of plant-based protein supplements such as pea protein, hemp protein, pumpkin seed protein, soy protein isolate, seaweed protein isolate and rice protein powder. Occasionally replacing meals with low-calorie protein shakes can help reduce carbohydrate and fat intake while keeping protein consumption at a healthy level. In conclusion, there is no known safety limit for protein powder, and 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 supplements with no side effects. It's best to choose a protein powder with no added sugar or one that uses a natural sweetener such as stevia or monk fruit.
