The pitfalls of getting your protein intake from supplements

From protein-charged oatmeal to Proffee, the obsession with protein supplements has taken on a whole new meaning in the last few years. People often start thinking of such supplements as their all-cause saviour with the promise of magical muscles and weight loss. But that dream is far-fetched.  

Although many nutritionally promising protein supplements in the market can help you achieve your health goals when used correctly, it is important to be aware of the downsides associated with them. 

Are they nutritious enough? 

When you’re supplementing a food group, you should be careful about not just the macronutrient but also the other benefits that come with eating whole foods. According to the Mayo Clinic, when protein supplements and whole foods are stacked against each other, whole foods are the clear winners. If you rely solely on protein supplements for your meals, you will miss out on the dietary fibre as well as naturally occurring phytochemicals and antioxidants in your diet.  

You may face digestive troubles 

Fibre is important for your digestion and that’s exactly why a long-term high-protein diet won’t work for everyone. Lack of fibre can cause constipation and diverticulitis. To combat this, you can look for protein supplements fortified with fibre or just include fibre-rich whole foods in your diet.  

Risk of kidney and heart issues 

While supplements do not directly cause kidney or heart disease, but long-term high-protein diets may cause problems for some. If you’re taking supplements as part of an already protein-heavy diet, then be mindful of your cholesterol levels. Many high-protein foods are up there in saturated fat which may increase heart disease risk. 

Additionally, people who are at risk for kidney issues should be really careful. As kidneys are responsible for processing protein and discarding waste, a high-protein diet may aggravate your troubles. 

Risk of contaminants 

In 2020, a US non-profit analysed 134 protein products for 130 types of toxins and found that many protein powders contained heavy metals, pesticides or other contaminants. While not all protein powders contain toxic chemicals, you should remember that these are largely unregulated products.

So, if you want to add protein supplements to your diet, consult your physician or a registered dietician and always read the labels!