Experts Say Daily Protein Shakes Above 3g Per Kg Are Usually Safe as Additives Raise Risks
Updated
Updated · GQ · Aug 15
Experts Say Daily Protein Shakes Above 3g Per Kg Are Usually Safe as Additives Raise Risks
3 articles · Updated · GQ · Aug 15
Summary
More than 3g of protein per kg of body weight a day from shakes for a year did not pose problems in healthy adults, experts said, if powders are reliable and largely additive-free.
Whey remains the benchmark for muscle recovery and convenience, while plant blends can be easier on the gut and suit people avoiding dairy.
Artificial sweeteners, gums, emulsifiers and poorly regulated budget brands can bring bloating, gas, discomfort, heavy-metal exposure or contamination risks with regular use.
Protein powder also becomes a problem when it displaces whole foods such as salmon or lentils, cutting fiber and other nutrients from the diet.
Experts said the bigger long-term question is overall diet quality and quantity consumed, with possible links to vascular markers still unclear and powders best used as supplements, not meal replacements.