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Protein powder is a nutritional supplement that helps in muscle building, tissue repairing, and it is found very beneficial for different enzymes and hormones in the body. Moreover, protein powder is based on two kinds i.e., Plant and dairy-based. Protein powder has several health benefits; however, having thorough insight at the disadvantages and recommended amount would make our lives easier as follows:

Health benefits of protein powder:

As protein is known as a building block of body tissues, so it basically works as a building block of skin, muscles, bones, and other body structures. Other factors such as blood pressure, cholesterol, and cardiovascular diseases can also be controlled by protein powder. Not only does it promote muscle growth, but many gym enthusiasts drink protein powder shakes to keep them fit and improve their strength.

The protein supplements found in protein powder are equally effective for both men and women. However, older athletes may need more protein because their effectiveness decreases with age. Additionally, not only it promotes muscle growth, but it is very useful in repairing damaged tissues, and the process of healing of wounds takes place faster.

Anticancer: Anticancer research has published promising results, which has shown that protein powder was found to have anticancer properties.

Lowering cholesterol: Whey supplements were given to 70 overweight men and women for 12 weeks in an experiment. Researchers found that “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared to the control group.

Aides in weight loss:  Nutrition and metabolism research illustrates that those who use protein powder lost more body fat and showed greater preservation of lean muscle.

Asthma: Protein supplements can help the immune response in children suffering from asthma. One study published in the `International Journal of Food Science and Nutrition` showed that children who were given protein supplements of 10-grams of whey protein, twice a day for one month had an improved immune system.

Blood pressure and cardiovascular disease:

In a research published in `International Dairy Journal,’ it was observed that people who were suffering from hypertension when given a protein supplement significantly reduced their blood pressure and decreased their chances of developing cardiovascular disease or stroke.

Reducing weight loss in people with HIV: According to a study published in the journal `Clinical and Investigative Medicine’ it was observed that whey protein helps in reducing weight among people suffering from HIV.

Side effects of using protein powder:

Kidney damage: Many proteins can cause damage to your kidneys. The kidney helps us remove the waste created during protein synthesis, so when we use an excess amount of protein, we are overworking our kidneys. Which ultimately causes strain and damage to our kidneys. Additionally, due to the strain on the kidneys, they would end up not working properly leading to hydration, blotting, nausea, osteoporosis, and much more.

Types of protein powder:

There are different types of protein powder and the best proteins can be found here:

Whey: It is a soluble milk protein that contains all the amino acids the human body requires. When the human body easily absorbs the protein, it’s called a complete protein.  Furthermore, it consists of b-lactoglobulin, serum albumins, and immune globulins, etc.

Casein: This type of protein powder helps in muscle recovery as it contains glutamine, an amino acid that helps in muscle recovery especially after a long exercise. Unlike whey protein, the body digests this protein slowly, so scientists and bodybuilders recommend using protein powder at night because it is a suitable time to take it.

Soy:  People who have dairy allergies can make the best use of soy proteins because it also contains amino acids.

Pea: It a plant-based protein and which is a high-quality alternative to soy and dairy-based proteins. Pea protein is a good source of the amino acid arsine.


It is also called complete protein because it contains fatty acids. people with soy or dairy allergies can use it without any hesitation and problem.

Recommended amount:

People with ages 19 and over must take 46 grams of protein daily in case of women, and for men, its recommended amount is 57 grams.

Athletes, weight lifters, older adults, and people with a chronic illness may need to exceed the general protein intake recommendation.

Conclusively before taking protein powder one needs to know their nutritional needs. If you are not consuming an adequate amount of protein, you should take daily protein supplements without taking too much as it can cause damage to the kidneys and liver.