Protein is one of four basic macromolecule types. Some proteins, besides keeping us healthy and strong, build our muscles. Protein is no doubt an essential macronutrient, but not all food sources of protein are created equal. The amount of protein one needs varies from person to person.
The paradox regarding protein is that while millions of people worldwide, especially young children, don’t get enough protein due to food insecurity (which, in case of chronic and severe deficiency, may cause loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, or even death), there are millions of others who are consuming more than enough protein, especially from animal-based foods.
Consuming protein supplements has become trendy, though there is no effort to identify the requirements of one’s body. Protein powders and read-to-have shakes have created a buzz among people, especially fitness buffs. But the catch is that protein could be dangerous for the body if consumed inappropriately.
Several people have succumbed to the side effects of consuming protein supplements without medical supervision. This week, Tanisha Saxena walks you through the perils of protein supplements, with insights from doctors, dieticians, and fitness buffs.
Protein is a buzzword for fitness buffs. About 9.1 billion people have had seen videos that trend on Tik Tok and other platforms with #protein. Influencers are swearing the nutrient that helps in growth and building physiques. Many have claimed that it helps in trimming away excess fat in the body and boosts metabolism. The sight of big jars of protein powders resting on shelves of supermarkets or featured on online platforms mirrors the popular acceptance of modified lifestyles and personal training regimens that people have been adopting these days.
But what is protein powder or shake? Is it different from the protein that we know is available in various food items? Well, powdered forms of protein are extracted from plants (soybeans, peas, rice, potatoes etc.) or animals (eggs, collagen, and casein). These powders may include other ingredients; for instance, added sugars, artificial flavours, thickeners, vitamins, and minerals. Protein supplements have become so popular that it is no longer the favourite of bodybuilders and professional athletes, but young chaps’ go-to health supplement.
However, some recent incidents have shed light on the health hazards lurking behind those packs of protein powders and ready-to-have shakes. In February, a youth was admitted to the emergency ward of PSRI Hospital in south Delhi. According to his health history, he consumed excessive gym supplements and protein powder. Doctors said that the 22-year-old had very low oxygen levels owing to which he was put on ventilatory support. After an assessment of the boy’s condition, doctors stated that he was suffering from multiple severe metabolic derangement, including very high level of muscle enzymes, creatine phosphokinase, suggesting breakdown of muscle tissue.
In another incident, a 16-year-old boy died after consuming a protein drink in order to gain muscles. London-based Rohan Godhania fell ill after consuming a protein shake. As per a report, the teenager’s father purchased the protein drink for his son to help him gain muscle mass, as he was described as “quite skinny”. The young boy suffered from the effects of a rare genetic condition known as ornithine transcarbamylase (OTC) deficiency.
He suffered from irreversible brain damage. After the incident, a senior UK official Coroner Tom Osborne said, “Concerning these protein drinks, my preliminary view about them is that I ought to write to one of the regulatory authorities that some sort of warning ought to be put on the packaging of these drinks because, although OTC is a rare condition, it can have harmful effects if someone with the deficiency consumes such a drink and it causes a protein spike.”
Talking about the dangers of protein powders, Dr Subhakar Nadella from KIMS Hospital explained, “Body needs carbohydrates, proteins, minerals and vitamins in proper proportion and quantities. Anything which is less or higher than the requirement for the body is dangerous. In the incident that happened in the UK, the chap suffered from a rare genetic condition wherein the digestion of protein gives rise to a product called ammonia and this ammonia is toxic when not removed properly from the body. In the case of the young boy, the ammonia got accumulated in the bloodstream resulting in irreversible brain damage.
Now, I would like to say that taking a particular incident as a context and base, the entire perception of protein powders as bad would be unfair. When we recommend a particular type of protein powder to the patient, then it depends upon the underlying disease.
For instance, a person suffering from liver disease would be recommended a different protein powder type and so on. Now, those who take protein supplements for body building or mass gaining the problem is they end up consuming inappropriate proportion of it because they aren’t aware of their own body requirements. So, whenever a person decides to take protein supplements either protein powder or shake, it is important to consult a dietician or a general physician.”
While there is no harm in taking supplementary protein, the point is that it should be chemical-free. Traces of harmful artificial sweeteners, metals and plastics have been found in powders and shakes of local and unregulated brands.
Rohit, a fitness enthusiast, referring to trend of taking protein supplements after a gym session, says: “It has always been important for males to maintain their masculinity. For instance, growing beard, talking in heavy tone, and building strong body. Since ancient times, it was not mandatory for all to build muscles and do wrestling. It is quite irrational and new for 21st century to meet such problems.
In youth, especially boys, there has been a craze of building muscle, flexing body, and showing six-pack abs. To get better results, they, many times take wrong way in inappropriate guidance under uneducated trainers. Research says, a normal person needs 1 gram of protein per kg his/her body weight.
For example, XYZ weighs 60kg so he must go for 60gm of protein every day with natural sources or supplementation. But the amount increases drastically for muscle builders. They need around 1.5-2.5 gm of protein per kg body weight. This need is hard to be met by natural sources. Boys start consuming “whey protein” or “isolate protein” even if they do not have proper knowledge of these things. Sometimes teenagers are also suggested to go for drugs to build a strong, muscular body.
Nothing helps when they are trapped. Even “whey protein” should be taken as supplementation as per the need not as whole food option.”
Teenagers begin consuming 200 gm of protein by following the routine of pro-body builders without even understanding their protein needs. Expert says excessive protein intake leads to kidney and heart failure. It slowly damages liver and sometimes results in death.
Although, whey protein is not bad, it requires knowledge of when and how to take it. “I personally do not use any “whey protein” but complete my protein requirement with natural sources of food like eggs, chicken, paneer, soyabean, pulses etc. India should have strict laws regarding gym training and selling supplements; only then, such problems can be tackled. Boys should not join gym under peer pressure,” shares Rohit.
According to a report on toxins in protein powders by nonprofit Clean Label Projects, “Researchers screened 134 products for 130 types of toxins and found that many protein powders contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions. Some toxins were present in significant quantities. For example, one protein powder contained 25 times the allowed limit of BPA,” stated the report.
Celebrity nutritionist Shweta Shah, founder of Eatfit24/7, opines: “We all know the health trend that is going on in recent years is protein rich diet. I have never been against protein rich diet or protein supplements. Just moderation is important. Anything in excess without knowing your body, how your gut responds to it, is harmful for health. Now one point of that which is true that Indians do not have a protein rich diet especially vegetarians.
So, protein should be used as a supplement and should not be misused without proper guidance. Always look into your body type, the amount of protein, type of protein supplement and also your activity level after consuming it. If you are an athlete or a sportsperson who trains a lot, then protein may be your requirement but someone who has a sedentary lifestyle, for them having 2 scoops of protein powder everyday will be harmful for the body.
Be very observant and make sure that the protein powder is actually being digested by the gut and you are not feeling gas and bloating after adding it in your diet, because the body is very intelligent, it will give you signs whether something is working for you or not. So, I would not consider protein supplements to be bad, just one should use it as a supplement only and not as a part of diet.”
According to a 2016 study published in the Journal of Dairy Science titled Physical and chemical changes in whey protein concentrate stored at elevated temperature and humidity, whey protein powder has a shelf life of at least 18 months when stored under normal conditions. These normal conditions are defined as 70°F and 35% humidity.
Abhishek Gupta, Marketing Head, FIWA (Food Industries welfare association) observes: “With changing lifestyles, our perception of fitness keeps altering every single day. We want to be not just fit and healthy but physically attractive. In this quest, we tend to be consuming supplements for body building or mass gaining, etc.
Now, protein is essential for body like every other nutrient but when we resort to supplements like powder protein it is important to note the components and storage. The brands must put a label providing adequate information to the buyers. While consumers are smart enough these days, mishaps can happen with anyone because each of our bodies differ.”
There are numerous risks to consider when using a protein powder. Among them, as highlighted by Susan Itty, Chief Clinical Nutritionist, Aster Medcity:
l Contaminants: Some protein powders have been found to be contaminated with heavy metals, such as lead, arsenic, cadmium, and mercury. These metals can accumulate in the body over time and pose health risks. It is important to choose protein powders from reputed brands that conduct independent third-party testing for purity and quality.
l Allergies and sensitivities: Protein powders are often derived from common allergenic sources like milk (whey protein) or soy. If you have allergies or sensitivities to these ingredients, consuming protein powder can lead to allergic reactions, digestive issues, or other adverse effects. Always read the label carefully and choose a protein powder that suits the dietary needs.
l Digestive issues: Some people may experience digestive discomfort, such as bloating, gas, or diarrhoea, when consuming protein powder. This could be due to lactose intolerance (if the protein powder contains lactose), sensitivity to certain ingredients, or a sudden increase in protein intake. Gradually introducing protein powder into the diet and monitoring the body’s response can help minimise digestive issues. It can affect the gut microbes.
l nutrient imbalances: Relying too heavily on protein powder for the protein needs may lead to an imbalance in overall nutrient intake. Whole foods like lean meats, fish, poultry, legumes, nuts, and seeds offer a wider array of essential nutrients, such as vitamins, minerals, and fibre, that protein powder alone may lack. It’s essential to maintain a balanced diet that includes a variety of nutrient-rich whole foods.
l Kidney strain: High-protein diets, including excessive protein powder consumption, may put additional strain on the kidneys, especially in individuals with pre-existing kidney conditions. While moderate protein intake is generally safe for healthy individuals, excessive and prolonged consumption of protein powder without adequate hydration and a balanced diet may be problematic for kidney health.
Protein powders can hamper the regular functioning of kidneys by increasing the plasma urea content, urinary calcium excretion and urine volume. The overburdens and can lead to kidney stones.
l Heart diseases: Protein powder overload can course heart arrhythmias, cardiac arrest, and other heart diseases.
l Osteoporosis: Without taking balanced diet, protein powder can cause mineral imbalance which can lead to low bone density.
In sum, protein powders, if at all you need, should be of good quality and the quantum of supplementation should be strictly in line with your body’s requirements and under medical supervision. It is wrong to go by fads on social media platforms and inanities mouthed by so-called influencers.
…………………………
With changing lifestyles, our perception of fitness keeps altering every single day. We want to be not just fit and healthy but physically attractive. In this quest, we tend to be consuming supplements for body building or mass gaining, etc. Now, protein is essential for body like every other nutrient but when we resort to supplements like powder protein it is important to note the components and storage.
The brands must put a label providing adequate information to the buyers. While consumers are smart enough these days, mishaps can happen with anyone because each of our bodies differ.
— Abhishek Gupta, Marketing Head, FIWA (Food Industries welfare association)
……………………..
protein should be used as a supplement and should not be misused without proper guidance. Always look into your body type, the amount of protein, type of protein supplement and also your activity level after consuming it.
Be very observant and make sure that the protein powder is actually being digested by the gut and you are not feeling gas and bloating after adding it in your diet, because the body is very intelligent, it will give you signs whether something is working for you or not.
— Shweta Shah, Celebrity nutritionist and founder of Eatfit24/7
