Protein powder isn’t dangerous in itself—but using way more than your body needs poses risks. Like creatine, too much protein can stress the kidneys. High-protein diets increase the workload on your kidneys as they try to get rid of excess nitrogen found in protein’s amino acids. For healthy people, this might not be a huge problem, but for those with any kind of kidney vulnerability, it can lead to renal issues down the road.
Over time, excessive protein intake may lead to liver dysfunction if the liver is consistently overworked by breaking down large amounts of protein. Again, this mostly applies to chronic overuse, but it’s something to be cautious about.
Some studies suggest that excessive protein consumption can increase calcium loss in the urine, which may lead to weaker bones or even increase the risk of osteoporosis in the long run.
Too much protein can cause bloating, gas, constipation, and overall stomach discomfort—especially if you’re not eating enough fiber or drinking enough water.
Many commercial protein powders are loaded with sugar, artificial sweeteners, or even heavy metals (yes, scary stuff). Some cheap products may also contain unregulated ingredients that can be harmful in the long term. Overuse of such powders has been linked to heart problems in some individuals.
The general recommendation is 0.8–2.0 grams of protein per kilogram of body weight depending on your activity level. Athletes and bodybuilders fall at the higher end of that spectrum. Use powders to supplement, not replace real food. Ideally, 70–80% of your protein should come from whole food sources. For most active people, 1-2 scoops (20–40g) per day is plenty.
