How Much Protein Powder Is Safe to Take Every Day?

It’s generally safe to consume protein powder every day in the recommended amounts, provided you don’t have any underlying health conditions. However, excessive protein intake can cause adverse effects and people with chronic kidney disease may need to avoid high protein intake.

There are not enough long-term safety studies on protein powders to establish a safety limit. Check the product label for the manufacturer’s recommended amounts.

For protein powders (like whey protein), the recommended daily intake is 20 to 40 grams (g):

• Protein powder consumption greater than 40 g has been associated with adverse effects, including worsening acne and digestive problems.
• It is advisable to spread protein doses every three to four hours throughout the day to minimize the risk of side effects.
• Most protein powders also contain other additives like sugars, fats, and preservatives, which can also impact your health.

People with chronic kidney disease or at risk for kidney disease (i.e., people with diabetes) may be at increased risk of kidney damage due to high protein intake.

In people who are otherwise “healthy,” older studies have raised concerns that high protein intake may lead to kidney damage, but other studies have not found this side effect. Most of these studies are short-term, and there is currently insufficient evidence to demonstrate that long-term use of protein powder causes kidney failure.

Talk to a healthcare professional if you are at risk for kidney disease (which may have no symptoms in the early stages). before you start taking protein powder.

Protein powders are widely consumed by people at risk of protein deficiency, as well as to help build muscle mass, optimize fat loss, and prevent muscle loss.

For people at risk of protein deficiency: People at risk of not getting enough protein in their diet can also use powdered or liquid protein supplements. The recommended total protein intake (from food or protein supplements) to prevent deficiencies is approximately 48 grams (g) per day for women and 56 g per day for men.

To build muscle mass: The recommended daily protein intake is 1.4 to 2.0 grams per kilogram of body weight (g/kg) to build muscle mass. Athletes engaging in resistance training may need up to 3.1 g/kg of protein per day to maximize lean mass retention, especially when in a calorie deficit (eating fewer calories than they burn).

Some potential side effects of taking too much protein powder include:

• Worsening of acne: Some studies suggest that taking too much whey protein may lead to the development of acne or worsen the severity of acne.
• Dehydration: High protein intake can also lead to dehydration (loss of body water) due to increased fluid requirements to eliminate waste products such as urea and other nitrogenous wastes.
• Increased aggression: Although more studies are needed to confirm whether protein intake can change behaviors, some studies have found a link between higher protein intake and increased aggression.
• Increased digestive problems: Large amounts of protein powder can also cause digestive side effects, including bloating, abdominal pain, constipation, and diarrhea.