Don't Sacrifice Your Health While Building Muscle!

Medical Biochemistry Specialist Prof. Dr. Nilgün Tekkeşin, drawing attention to protein powders, which have recently become widespread among young people for muscle development, said, “Protein powder is a dietary supplement. We do not know its long-term effects.” Referring to a report published on toxins in protein powders, Prof. Tekkeşin stated, “Researchers screened 134 products for 130 types of toxins and found that many protein powders contain heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, used to make plastic), pesticides, or other contaminants linked to cancer and other health problems.”

Prof. Dr. Nilgün Tekkeşin from Üsküdar Üniversitesi Faculty of Medicine (English), Department of Medical Biochemistry, draws attention to the unexpected risks protein powders may pose to health.

Protein powders can contain added sugars and artificial sweeteners

Prof. Dr. Nilgün Tekkeşin stated that protein powders are powdered protein forms derived from plants such as soybeans, peas, rice, potatoes, or hemp, from eggs, or from milk (casein or whey protein). She added, “Protein powders can contain various ingredients such as added sugars, artificial sweeteners, thickeners, vitamins, and minerals. The amount of protein in each scoop typically ranges from 10 to 30 grams. Supplements aimed at muscle building generally have a higher protein content, while those designed for weight loss contain less protein.”

The long-term effects of protein powders are unknown

Noting that there are numerous risks to consider when using protein powder, Prof. Dr. Nilgün Tekkeşin said, “Protein powder is a dietary supplement. The U.S. Food and Drug Administration (FDA) leaves the evaluation of product safety and labeling to manufacturers. Therefore, there is no way to know if a protein powder contains what manufacturers claim. We do not know its long-term effects. There is also limited data on the possible side effects of high protein intake from supplements.” 

Can cause gastrointestinal discomfort

Prof. Dr. Nilgün Tekkeşin, also stating that protein powders can cause digestive discomfort, said, “People with milk allergies or difficulty digesting lactose (milk sugar) may experience gastrointestinal discomfort when using a milk-based protein powder.”
Tekkeşin also explained that these powders can be high in added sugar and calories: “Some protein powders contain little added sugar, while others have a lot (up to 23 grams per scoop). Some protein powders turn a glass of milk into a beverage with over 1,200 calories. This can lead to weight gain and an unhealthy increase in blood sugar.”

Many protein powders found to contain heavy metals like lead and arsenic

Referring to a report published on toxins in protein powders, Prof. Dr. Nilgün Tekkeşin said, “Researchers screened 134 products for 130 types of toxins and found that many protein powders contain heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, used to make plastic), pesticides, or other contaminants linked to cancer and other health problems. Some toxins were present in significant amounts. For example, one protein powder contained 25 times the allowed BPA limit.”

Chemical-free protein powders can be beneficial in certain situations under medical supervision

Prof. Dr. Nilgün Tekkeşin stated that chemical-free protein powders can be beneficial in certain situations under medical supervision, and continued:

“This may apply to serious health problems such as difficulty eating or loss of appetite due to weakness from cancer treatment or old age, surgical incisions or non-healing pressure sores, and burns requiring additional calories and protein. Apart from these, it is healthier to obtain protein from natural sources. These sources include nuts, seeds, low-fat dairy products (yogurt, milk, cheese), legumes (beans, lentils), fish, poultry, eggs, and lean meat. These natural foods are sufficient to meet your protein needs; you can ensure a healthy protein intake without needing to use powders.”

To be used in specific situations and under medical supervision…

Prof. Dr. Nilgün Tekkeşin pointed out that protein is necessary for strengthening muscles and bones and for the formation and maintenance of many bodily functions. She concluded her words by saying, “However, many older adults may not get enough protein due to loss of appetite. Still, caution should be exercised; a scoop of chocolate or vanilla protein powder can pose health risks. Therefore, I recommend the use of protein powder only in specific situations and under medical supervision.”