What Does Protein Powder Do? (Everything You Need To Know)

Protein powder is a convenient, cost-efficient, high-quality source of protein that helps in muscle building and tissue repair. Additionally, protein powder can assist in enzyme and hormone production to improve weight loss and other chronic conditions.

Drinking protein shakes may provide you with the following health and fitness benefits, but you should never rely only on them, as you cannot survive only by drinking protein shakes.

Weight Loss

Protein supplementation can help in calorie reduction by influencing the hormones that stimulate and control appetite, including Peptide tyrosine-tyrosine (PYY), Glucagon-like peptide 1 (GLP-1), and Ghrelin [4] [5].

Additionally, high protein diets can temporarily boost metabolism due to protein's high thermogenic effect, which accelerates the body's calorie-burning rate [6].

Also, it stimulates gluconeogenesis, the process by which glucose is synthesized from proteins and fats, assisting with weight loss [7].

Lean muscle retention

Supplementing workouts with protein shakes may help muscle recovery by increasing amino acid levels in the bloodstream, activating a stronger response when it comes to muscle synthesis.

In a 2017 study, the experimental group, which had an average daily intake of about 1.4 grams of protein per kilogram of body mass, was given an extra 36 grams of protein per day to supplement their resistance training [8].

The study discovered that supplementing a high protein diet increased muscle mass and strength during prolonged resistance training. Additionally, protein supplementation resulted in a decrease in fat mass and an increase in lean body mass.

Health Benefits Of Protein Supplements

Taking protein supplements can benefit overall health by lowering blood pressure and improving insulin sensitivity in patients with long-term medical conditions such as hypertension and diabetes [9] [10].

Furthermore, protein shake consumption, especially whey protein, was shown to strengthen immune function by reducing inflammation [11].

Also, whey protein has a high concentration of Cysteine, which assists the body's natural production of Glutathione, an important antioxidant in humans, to reduce oxidative stress [12] [13].

There are some risks to consider when using protein powders, such as digestive issues, blood sugar spikes, and kidney damage.

 "People with dairy allergies or trouble digesting lactose [milk sugar] can experience gastrointestinal discomfort if they use a milk-based protein powder."

- Kathy McManus, Director of the Department of Nutrition at the Brigham & Women's Hospital

However, some of these side effects may be associated with intolerances and allergies, too much protein consumption, and long-term usage.

Upset stomach - Some protein powders, like whey protein, contain high levels of lactose, which can cause bloating, gas, stomach cramps, and diarrhea in people with lactose intolerance [14].

Blood sugar spikes  - Some ready-to-drink protein shakes contain added sugar. Furthermore, some people increase their sugar and calorie intake by blending protein shakes with honey and milk, resulting in blood glucose spikes and possible weight gain [15].

Kidney damage - According to a study conducted by the Clean Label Project, protein powders contain high levels of mercury, cadmium, lead, and arsenic. Research suggests that prolonged exposure to heavy metals may be harmful to the kidneys [16] [17].