"I've Read That Protein Powder May Not Be Good For You. What's The Story?"

The gold standard for protein comes from whole food (lentils, eggs, salmon, turkey, etc). That’s the ideal…but life has a way of throwing curveballs. Between time constraints, travel, and an empty fridge staring back at you, hitting your protein target can feel impossible.

That’s where protein powders come in. If you’ve been following me on Instagram (@drjashton), you know I’m a fan of adding protein powder to smoothies when I’m not on track to hit my daily protein or fiber goals.

But I still get a ton of questions on their efficacy and safety.

Let me be clear: I am strongly pro protein powder! They’re popular for a reason—they can support muscle growth, weight management, and overall nutrition, all in one convenient scoop.

However, they carry both benefits and potential risks.

The Pros of Protein Powder

• Convenient and Effective: If you’re struggling to hit your protein goals through whole foods alone, protein powder can be a lifesaver. It’s especially useful for athletes or those with dietary restrictions.
• Boosts Muscle Growth and Recovery: Exercising a lot? Hitting the gym? Protein powder can help your muscles recover and grow faster after a workout (Phillips, S. M. Nutrition & Metabolism, 2016).
• Weight Management: Protein powder can help control appetite, boost your metabolism, and support weight loss if you’re decreasing your calorie intake elsewhere (Leidy et al., The American Journal of Clinical Nutrition, 2015).  

The Cons of Protein Powder

• Nutritionally Limited: Protein powder doesn’t have the B3 and B6 vitamins found in chicken, or the calcium and antioxidants in Greek yogurt. Whole foods offer a complete nutritional package that powders can’t match.
• Digestive Issues: In some cases, protein powder can trigger gastrointestinal discomfort, such as bloating or gas.

One More Concern We Should Talk About

The biggest concern when it comes to protein powders is contamination by heavy metals like arsenic, lead, mercury, and cadmium.

This isn’t some conspiracy: studies have found “detectable concentrations” of these metals in many commercial products (Consumer Reports, 2018; Clean Label Project, 2018). Long-term consumption of these metals can lead to kidney damage, neurological problems, and increased cancer risk.

But you can mitigate this risk. Choose a protein powder certified by reputable third-party testing organizations, such as NSF International or Informed Choice, and opt for whole food sources of protein when you can.

As for me? I do blood tests 1-2 times a year to check for heavy metal levels. While insurance doesn't cover it, the out-of-pocket cost is well worth the peace of mind (and body!).

This question came directly from a member of the Ajenda community.