31 Reasons Why Whey Protein Is Bad for You [Based on Science]
Are you worried taking whey protein will cause you health problems? What about hidden ingredients, preservatives, sugar, and other additives? You don’t want to risk your health over some powder, do you?
All the hype and crazy marketing aside, let’s see what science has to say.
Lucky for us, protein supplements have been around for some time. First, we’ll examine the research. Then with the help of simple logic we’ll determine the real dangers of whey.
What Is Whey Protein?
Simply put, it’s a byproduct of cheese production. Milk contains two major types of protein – casein and whey. The liquid part of the milk that is removed during cheese production is whey.
Once the water is removed, you're left off with concentrated whey powder [1]. Flavors and other ingredients may be added to improve taste, smell, and shelf life. Some companies may mix other supplements (e.g. BCAA or creatine) with their whey products.
You can think of whey as a concentrated form of a specific milk ingredient.
Whey protein is usually used by active individuals to help meet their elevated dietary protein needs. It may be consumed as a partial meal replacement around or during a workout
Note: all protein supplements contain dietary protein as their main ingredient. However, the protein sources vary. Based on the product type (name) you can figure out the source (e.g. whey, casein, egg, pea, hemp, etc).
What’s the Difference? Concentrate vs Isolate vs Hydrolyzed Whey
There are 3 types of whey supplements on the market. The major difference is how each one is processed.
All types contain dietary protein as their main ingredient. But there are other nutrients like fat, carbs (mainly lactose – milk sugar). Also, some vitamins and minerals in small doses.
Concentrate : About 75% protein. Contains the highest amounts of lactose and fat
: About 75% protein. Contains the highest amounts of lactose and fat Hydrolyzed whey: About 85% protein content. It’s also “pre-digested” to allow for faster absorption.
About 85% protein content. It’s also “pre-digested” to allow for faster absorption. Isolate: Up to 95% protein concentration. Has the lowest concentration of other nutrients.
The lower the protein content, the higher the content of carbs, fats, and other nutrients. This means improved nutrient profile and better taste. But if you don’t tolerate dairy well, a more “pure” type of whey will likely be easier on your gut.
In terms of overall nutrient quality and taste, Concentrate is likely the best. But Isolate has the highest tolerance level. It also serves the highest amount of protein per serving. Hydrolyze is somewhere in the middle.
Poor dairy tolerance aside, protein concentration levels make almost no difference. You won’t see notable changes in physique or performance if you switch products [2]. We’re literally talking about a couple of grams extra carbs or protein.
Takeaway: the difference between concentrate, isolate and hydrolyzed whey are not great. Unless you have problems with dairy products it makes little difference which one you choose.
#1 Are Whey Supplements Safe?
The supplement industry is not well regulated. Product claims may be inaccurate or downright false. Transportation and storing can also affect the quality of the supplement. For example, fish oil quality can rapidly degrade if not stored properly.
However, whey is cheap and very easy to produce. Also, due to its powder form, it has a long shelf life. Unlike many other products it contains very few additives.
We’re talking about a simple product you can’t mess around with much. Adding anything extra will increase production costs. Worst case, the product has been diluted.
Usually, it’s done by replacing some of the protein content with carbs. Sugar is cheaper than whey, so it saves money. But then again, a bit of sugar won’t affect your health.
Takeaway: most brands don’t have a financial incentive to put anything “harmful” in their products. Though protein content might be lower than what it says on the label.
#2 What Does Protein Do that Is Bad For Me?
Most common problems are linked to digestive issues. Those may include nausea, flatulence, diarrhea, abdominal pain, and cramping.
All those symptoms suggest poor whey (dairy) tolerance [3]. However, many foods can cause the same issues.
Food intolerances are very common but rarely pose serious issues. Most people can name at least 2-3 food items they can’t eat. Or, they need to limit consumption to avoid discomfort.
Takeaway: whey protein can cause digestive issues. But none of the symptoms are unique to protein powders. .
#3 Can Too Much Whey Protein Cause Side Effects?
A single scoop can be problematic for some people. People with a dairy intolerance or those allergic to whey might experience serious discomfort after consuming just a tiny amount.
Most individuals can handle 1-2 scoops a day just fine. This is about the recommended amount. However, increasing the dose might increase the chance of digestive discomfort.
Takeaway: if consumption doesn’t exceed the recommended dose, the chances of side effects are usually low.
#4 Can Whey Shakes Cause Digestive Issues?
Yes. But as we already mentioned tolerance is highly individual. Note that the processing of whey often times improve digestion and tolerance. Also, the type of whey, dose, and meal timing matter a great deal.
There are a few things you can try to limit the likeliness and severity of digestive issues:
Switching to Isolate, or simply try a different brand
Avoid consuming your shake fasted
Consume your shake with or after a meal
Takeaway: digestive issues are not uncommon. Switching products and avoiding whey consumption on an empty stomach often help resolve the problem.
#5 Can We Digest Raw Protein?
Eating raw protein sources is not a great idea. Apart from poor nutrient absorption, the likeliness of digestive problems is high.
However, whey supplements are processed and ready for consumption. Some people with poor dairy tolerance can safely consume Concentrate or Hydrolyzed whey.
Takeaway: most protein supplements can be consumed with minimum preparation. Just mix with liquid and drink.
#6 Is Whey Inflammatory?
Yes, whey can increase inflammation. However, many other foods (e.g. processed carbs) affect inflammation levels to a much larger extent. Recommended whey intake is also not significant enough to cause serious problems.
Let’s not forget inflammation is a vital natural process. For example, it can be triggered when lifting weights. Thanks to that very process muscles grow and become stronger. Inflammation becomes problematic when it’s excessive or chronically elevated.
Takeaway: inflammation is not inherently bad. But even if we’re talking about chronic (“bad”) inflammation, limiting whey intake will rarely solve the problem. Other, more drastic dietary changes may be needed.
One notable exception is when the issue is caused by a poor whey tolerance or allergy.
#7 Does Protein Powder Damage the Kidneys?
It is not advisable for people with certain kidney or liver issues to consume high amounts of protein.
However, healthy individuals shouldn’t fear high protein intake. Certain bodybuilders consume crazy amounts of protein for years. Very few ever experience any kidney problems [4].
Takeaway: high protein consumption won’t damage your kidneys. But people with existing kidney problems may need to limit overall consumption. This includes protein from all kinds of foods (e.g. meat, dairy, eggs, and vegan sources).
#8 Can Drinking Whey Protein Without Exercise Be Harmful?
Apart from the digestion issues stated before, there are no other serious dangers. But slamming down protein shakes without any clear goal is not recommended.
You can think of whey protein as food, not a supplement. Whey is a concentrated form of milk protein. Cheese and yogurt are other forms of processed milk.
If we compare whey to food, it’s easy to see why exercising makes no difference. Food doesn’t suddenly turn “harmful” when you cancel your gym membership.
This doesn’t mean you shouldn’t control your intake. Protein has calories. If you go way over the recommended intake, you might gain a few pounds of fat.
Takeaway: supplementing whey when not exercising is perfectly fine. You should treat whey supplements as food. Note that there are times when adding whey on top of an already bad diet is not a good idea.
#9 Is Whey Protein Cancerous?
Cancers come in many kinds. Also, It’s rare for a cancer type to have a single cause. There are a multitude of factors that may increase your risk of certain types of the disease.
Even if you smoke a pack a day, it doesn’t mean you’ll develop lung cancer. Genetic predispositions and a dozen other factors also play a huge role. Dose and time of exposure are important as well. That’s why we use the word “risk factor”, not “cause”.
Whey supplements are primarily made of amino acids. Amino acids are the building blocks of protein. Protein itself is one of the 3 major components of pretty much everything you eat. The other two most common nutrients are carbs and fats.
To label whey as “carcinogenic” means, we’ll have to consider all food dangerous. This is far from reality. Yes, there are some foods that might be carcinogenic. But those are the rare exception.
Even with those foods in mind, the risk is 100x lower compared to things like alcohol or tobacco.
Takeaway: whey protein is not carcinogenic.
#10 Do Cancer Cells Feed on Protein?
Cancer cells can feed on many things. They require energy to survive. That energy has to come from somewhere. Whey protein is as good as any other source.
Note that cancer cells are not that picky. Whatever we eat will likely also feed cancer cells as well.
Takeaway: whey supplementation will have no notable effect on cancer cell growth.
#11 Does Whey Protein Fight Cancer?
As we discussed before, whey protein is sold as a supplement. It’s clearly not a cancer drug.
The most common cancer treatment options include:
Surgery
Radiation therapy
Chemotherapy
Immunotherapy
Targeted therapy
Stem cell transplant
Precision medicine
Source:
Cancer treatment is a very serious matter. It’s not as simple as going to GNC and picking up a tub of $20 protein powder.
Takeaway: whey protein doesn’t treat cancer.
#12 Is Whey Dairy?
Whey is made of milk. By definition, it’s a dairy product.
Short answer: yes
#13 Can You Take Whey If You’re Vegan or Vegetarian?
Whey is a dairy product.
Most vegetarian and pescetarian diets allow the consumption of dairy products. However, our vegan friends should avoid all animal products. This includes whey powders.
Short answer: probably yes (vegetarians), no (vegans)
#14 Is Casein Better than Whey?
Milk has 2 major components: casein and whey. They are both similar. The biggest difference is how fast your body can digest and absorb each type [5]
Whey is known for its fast absorption. While casein is digested at a very slow rate.
Athletes can use both types strategically to feed muscle growth.
Whey : after long periods of no protein consumption. Usually around a workout, when the protein requirements are high. You need protein fast.
: after long periods of no protein consumption. Usually around a workout, when the protein requirements are high. You need protein fast. Casein: before long fasting periods. Usually before sleep or when there are no meals coming up in the next several hours. When you want to bank up on protein.
When whey is consumed as part of a complete meal its absorption will also slow down. The difference between the 2 supplements is most apparent when consumed in a fasted state.
Note that protein timing is not an issue for non-training individuals.
Takeaway: Serious athletes trying to optimize their diets, might benefit from strategically using one or the other. However, for most people the difference is too small to affect training results. Also, casein may cost a bit more.
#15 Does Whey Have Calories?
All protein powders can be considered food. Whey is similar to cocoa powder (e.g. Nesquik) – another processed source of energy.
Though the main difference is that the primary ingredient of hot chocolate is carbs, while a whey shake contains mostly protein.
A hundred grams of whey has about 350 to 400 kcals. This is similar to consuming the same amount of meat (raw weight).
Takeaway: A scoop of whey has about 100 kcals.
#16 Can Protein Make You Fat?
Technically, yes. Like everything that has calories, overconsumption can lead to weight gain.
However, protein shakes are very low on calories. If you use them as recommended you’re unlikely to gain unwanted weight.
This means using whey to replace a single protein feeding, not adding it on top of a complete meal. Also, you shouldn’t exceed the recommended servings (1-2 scoops a day).
Short answer: very unlikely
#17 Can Whey Protein Help with Weight Loss?
As mentioned before, whey protein has calories. Losing weight comes down to consuming fewer calories. Adding protein shakes on top of your meals won’t help you burn fat. It may even have the opposite effect.
However, whey has fewer calories than other protein-rich meals (e.g. fatty meats). Replacing high-calorie foods with whey may reduce your total caloric intake. In that case, you can lose weight.
If you want to reach 10% body fat you may consider whey as an alternative to some fattier foods.
Also, people who consume protein powders are usually involved in some kind of activity. Supplement consumption is common among the more health-conscious individuals.
While whey itself is not a fat burner, it may help reinforce your new gym identity.
Takeaway: protein supplementation doesn’t directly lead to weight loss. However, it can indirectly help you improve your fitness habits. That may eventually lead to weight loss.
#18 Does Protein Speed up Your Metabolism?
Not in any notable way. Your metabolism is largely determined by your genetics, activity levels, overall quality of the diet, and current body fat levels.
To change your metabolism you need to make pretty drastic changes. Going on a diet is one such thing. It involves reducing your food intake, and meal choices.
Altering your overall diet composition can also help. This is because protein metabolism is not very cost-effective. Your body has to work extra hard to metabolize it [6].
Fat and carb metabolism, in contrast, is more efficient. This means carb and fat-heavy diets can make your weight loss journey slightly longer.
A protein-heavy diet may make fat loss a tiny bit easier. However, those are major diet changes. Whether or not you’re drinking protein shakes is just a tiny piece of the puzzle. Too little to have any impact in isolation.
Takeaway: protein shakes have no notable impact on metabolism.
#19 Can I Drink Protein Shakes During Intermittent Fasting?
During the fasting period, no consumption of food or caloric drinks is allowed. However, outside of the that period (usually an 8-hour feeding window), protein shakes are fine.
Takeaway: protein supplements contain calories are should only be consumed outside the fasting window.
#20 Does Drinking Protein Shakes Help Grow Muscle?
Protein supplementation by itself doesn’t grow muscle.
First, you need to provide enough training stimulus in the gym. Then cover your protein needs to fuel the post-workout muscle growth [7].
Note that once your protein needs are met, extra protein coming from shakes doesn’t provide additional benefits.
Takeaway: protein shake can help build muscle only in a combination with proper training.
#21 Can I Build Muscle Without Drinking Protein Shakes?
To build bigger muscles you need proper training and adequate food intake. There is no need to drink protein shakes.
Muscles are made of protein. So the body requires protein from the diet [8]. However, the exact source makes little difference Protein from food or shakes can get the job done.
Yet protein supplements offer convenience and can save you a lot of time.
Check out this video where Mario talks about the role of supplements in your fitness journey.
How Healthy Is Protein Powder? Here's What You Need To Know
Are protein powders bad for you?
Before anyone throws up their arms in protest, let's be clear: Protein powder is a processed food. Even raw protein powders are processed. It is impossible to extract pure protein from a food without some element of processing and machine involvement (if you've figured it out, let us know). That said, depending on the type and brand, there are protein powders out there that are minimally processed and contain recognizable, healthful ingredients. We'll unpack those later. Let's assume that you choose, for lack of a better term, a healthy protein powder. Is that bad for you? Experts say no, with a caveat: Protein powder should not replace all the real, whole foods in our diet. "I do not believe that protein powder should replace food for every meal," says Jaime Schehr, N.D., R.D. "Instead, it should augment our diet where needed." In other words, if you're having trouble hitting your recommended amount of protein—an unsurprising, yet likely fate given the high fat and carbohydrate makeup of the standard American diet—protein powder can be a valuable resource. Especially, Schehr notes, for people who follow plant-based diets or those that have higher protein needs fitness professionals, endurance athletes, those on specialized diets, or those who need quick recovery). Protein repairs muscle, after all, and without enough of it, our muscles can't repair and grow after strenuous workouts (even worse, they can get inflamed and become more prone to injury). Protein powder is also great if you're on the go or without food. "In general, I think you should use protein powder when you're in a bind," says Amy Shah, M.D. "Or if it's an emergency situation." So, is a clean ingredient, high-quality protein powder bad for you? No—but they're harder to find than you'd think.
What is the healthiest kind of protein powder?
Pea? Collagen? Whey? The options are endless. Some sources will tell you that one type is healthier than the other, but more important than the type is the ingredient list. In the same way that packaged foods often contain extraterrestrial ingredients, some protein powders use artificial sweeteners, gums, and dyes to attain an ideal texture, dissolvability, and flavor. For that reason, experts say the healthiest protein powders tend to be the unembellished ones. "The healthiest protein powder is the one that has the cleanest or fewest ingredients," Schehr says. "It should be simple and clean—meaning you should avoid any powders that have colors, dyes, or unwanted components." Once you've narrowed down the offerings by ingredient list, it's time to take a look at the types. Here's what you're bound to come across in your search:
Pea
Hemp
Whey
Casein
Collagen
Rice
Soy
Egg or egg white
Beef protein
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Whey, casein, collagen, beef protein, and egg-based proteins are animal-based proteins, whereas pea, hemp, rice, and soy are plant-based. Which type should you get? The answer depends on your dietary restrictions, as well as whether or not your body handles dairy well. "The best type of protein is individualized to the person and depends on what they feel good eating," Schehr says. "For people who want more protein and are OK with dairy, I recommend whey. If lactose intolerant or dairy-sensitive, pea or hemp are best." Shah, on the other hand, recommends plant-based proteins above all but notes that many people like whey because of the taste. "If you're going to have whey, make sure it's organic," she says. "Watch out for fillers and additives, too." Fortunately, most brands sell one-serving samples of their protein powders—so if you're not sure what your body prefers, you don't have to buy a whole tub to find out. Quality protein powder can range anywhere from $30 to $60 per tub depending on the size (sometimes less if you snag it on sale), so do yourself a favor and spend the $3 or $5 to try a smaller dose before you buy in full.
Ingredients to look out for.
In general, you'll want to avoid all chemicals and ingredients you don't recognize when buying protein powder—or at least, as many as you can. It's also wise to steer clear of ingredients that could trigger intolerances (and even inflammation) in your body.
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Dairy-derived ingredients
Casein (or caseinate) and whey protein isolate (or whey concentrate), for example, contain high levels of lactose. If your body doesn't fare well on dairy, chances are these proteins will make you feel bloated and gassy or unsettle your digestive system. Still, it's worth giving them a go before writing them off.
Gluten
Another allergen sometimes found in protein powder is gluten. Surprising, indeed. Even though gluten exists in most processed foods, it still surprises me when a protein powder doesn't list gluten-free among its other medals of certification. Unless you know what the gluten-filled ingredient is (like if the label says bread, which it won't), you're better off avoiding the powder altogether. Similarly, if you're sensitive to or trying to dodge soy products, make sure soy lecithin is left off the label of your protein powder.
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Guar gum, xanthan gum, and inulin
Next up: a short list of ingredients that may or may not make your stomach hurt. The most common culprit is guar gum, which, in large quantities or high concentrations, has been known to cause serious digestive issues. Xanthan gum and inulin are other names you may see around. While xanthan gum is reportedly safe in small quantities, there's no knowing if your body will think otherwise until you try it. Inulin, a prebiotic fiber, has more research around it claiming its safety and potential benefits, but it could also lead to bloating.
Artificial sweeteners (and real sugar)
Artificial sweeteners—aspartame, sucralose, anything trying to impersonate sugar that isn't natural—have a long list of undesirable side effects. Avoid at all costs. On the flip side, protein powders can also be filled with plenty of real sugar, usually in the form of organic cane sugar, honey, maple syrup, agave, brown rice syrup, rice malt syrup, coconut sugar, and molasses. While several of these have a marginally lower glycemic index than table sugar, our bodies convert them to glucose and our blood sugar goes up regardless. Though, if we're realistic for a second—no one wants to eat flavorless protein powder. Even the healthiest among us have taste. And unless you're blending it into a smoothie or adding it to a batch of baked goods, it's not exactly a delicacy. To avoid a flavorless, joyless protein experience, broaden your search to include protein powders that contain five or fewer grams of sugar per serving. Stevia, as far as current research is concerned, is a decent alternative in small doses as well, though people tend to love or hate it.
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Vegetable oils & hydrogenated fats
Did we mention that vegetable oils and hydrogenated fats can be found in some protein powders? If you didn't know, now you do.
Little to no actual protein
This isn't an ingredient, but it's worth noting that if you're going to invest in a protein powder, you want it to be one that has a significant amount of protein. Opt for powders that have more than 10 grams of protein per serving—bonus points for 15 to 20!
How much protein powder should I take?
Remember when we said protein powder shouldn't replace all your food? We meant it. Protein powder can play a positive, and even critical, role in your diet, but it should not (read: should not) make up the majority of your caloric consumption. In fact, one serving per day should be the max for more folks. "I recommend limiting your protein powder intake to one meal or serving per day," Schehr says. "There are certain circumstances where this may be increased—such as in detox—but generally limit protein powder to one serving per day."
Are there risks associated with taking protein powder?
It's possible to have too much of a good thing, and protein powder is no exception. If you're already meeting your protein needs, consuming more could spell trouble. "Consistently getting too much protein can affect kidney function over time," Schehr notes. "And if protein is consumed when it's not needed, it's just adding excess calories to the diet." "People with kidney problems should avoid protein powder unless cleared by their doctor," she adds. "It's also important to remember that anytime you increase your protein intake, you must also increase your water intake."
The bottom line: Should you take protein powder?
The question of whether or not you should take protein powder depends on who you are—your needs, lifestyle, and limitations. If you're a plant-based person looking to get more protein into your diet, yes, you should consider protein powder. If you're a very active individual looking for speedy recovery and decreased muscle soreness, yes, protein powder could help. Those with kidney issues and those already satisfying their protein needs should not take protein powder, as it's both unnecessary and potentially dangerous. Otherwise, heed this advice and keep your decision simple: Look for familiar ingredients, as few as possible, but make sure it's something that you're going to actually eat and enjoy. None of us need more protein sitting in our closets, right? (No? Just me? Wonderful.)
Want to turn your passion for wellbeing into a fulfilling career? Become a Certified Health Coach! Learn more here.
Should You Take Protein On Rest Days?
Is it beneficial to take protein powder on rest days? Or should protein powder only be consumed on training days? We get asked this all the time here at Neat, and you’ll find there are a lot of different opinions on this topic!
To make sure we’re refuelling our muscles so they can repair after exercise (and therefore grow!), a protein shake is most commonly taken post-workout. However, this is not the only time you can supplement with a protein powder.
As you likely know, rest days are an essential part of any training plan, as they give your body the time it needs to rest and repair. On these days, you still need plenty of carbs, fats and our dear friend protein to help aid recovery. In fact, not getting enough protein on rest days can actually hinder your muscle growth and athletic performance.
Let's delve a little deeper into some of the reasons adding a shake to your rest day diet could be helpful...
Consuming Enough Protein Overall
Instead of stressing about finite details and timings, we’d recommend just looking at whether or not you’re consuming enough protein in your overall diet on rest days. Recovery occurs after you work out, therefore on rest days it’s important to ensure you're consuming enough to repair body tissues (Find out more on how much protein you should be consuming here). Of course, eating whole-food protein sources should make up the bulk of your intake, but a protein shake is perfect if you’re looking for a more convenient way to top it up, especially if you’re someone who is always on the go!
Convenient Snack
Likewise, if you struggle with a constant sweet tooth, homemade protein-based snacks, shakes or healthier desserts are all great alternatives for reaching for that tempting chocolate bar (check out our favourite healthy protein desert recipes here). You may find your sweet tooth cravings and hunger actually increases on non-training days, due to your body needing to replenish the calories you burnt off the previous day or your hunger hormones re-regulating.
Considering this, a protein shake on rest days is a great way to keep your blood sugar levels steady and will likely leave you feeling more satiated than high-sugar treats. One of our personal favourites to cure a sweet tooth? This triple chocolate shake recipe!
Fuelling Your Goals
The last thing to consider is your individual goals and how a protein supplement could help you reach them. If you’re looking to lose weight, eating a higher protein diet can help to ensure you don’t lose muscle mass whilst in a calorie deficit (e.g. eating less than your body burns). Protein helps reduce your hunger and raise your metabolism, so having a protein rich snack, such as a shake could help with this goal.
Likewise, if you’re looking to grow muscle, protein plays a vital part in this. Essentially, you need to be consuming more protein than your body is breaking down during your training sessions. If you'd like to just improve your overall wellbeing, protein shakes can also be of help! Any tissue in the body uses protein to build and repair. So, if you’re looking to improve your hair, skin, nails or even your immune system, then looking at your protein consumption is a great place to start.
Struggle to set and stick to your chosen goals? Here's how to create realistic ones that you'll actually keep to!
