Doctors Explain: Many People Still Don't Fully Understand This!

Recently, Xiao Liu has been passionate about working out, spending hours in the gym every day, lifting weights and dreaming of achieving a muscular V-shaped physique.

However, after just a few days, he started experiencing stomach discomfort and breakouts on his face.

He wondered, “I’ve been eating clean and even bought imported protein powder to supplement my diet, so why is my body feeling worse?”

After sharing his situation in a fitness group, he realized he wasn’t alone—many others had similar issues. Some experienced diarrhea and bloating, while others even had abnormal kidney function readings.

But isn’t protein powder supposed to be a high-quality source of protein? How could it harm the body?

Is protein powder truly a “health elixir” or a “silent killer”? Many people don’t fully understand! Today, let’s take a deep dive into this issue and uncover the truth behind the marketing hype.

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1. Is Protein Powder Suitable for Everyone? Many People Don’t Actually Need It!

Many people associate protein powder with health, nutrition, and physical enhancement. Some even believe that drinking protein powder = a better diet.

But in reality, most people do not need protein powder at all!

Are We Really Lacking Protein?

Many people take protein powder assuming they are protein deficient.

However, for the average person with a regular diet, protein intake is usually sufficient.

According to the World Health Organization (WHO), the recommended daily protein intake for a healthy adult is 0.8g per kg of body weight.

For example, if you weigh 60kg, you only need about 48g of protein per day—which can be easily obtained from everyday foods:

• One glass of milk (250ml) ≈ 8g protein
• 100g chicken breast ≈ 20g protein
• One egg ≈ 6g protein
• 100g tofu ≈ 8g protein

Unless you are an athlete, high-intensity trainer, pregnant woman, elderly person, or someone with specific medical needs, natural food sources provide enough protein, making protein powder unnecessary!

Excessive Protein Intake Can Harm Your Body

More protein is not always better!

Your liver and kidneys are responsible for processing protein. If consumed in excess, it can overload the kidneys and potentially cause kidney damage.

Research indicates that a high-protein diet can increase the glomerular filtration rate (GFR), forcing the kidneys to work harder and potentially increasing the risk of kidney disease.

This is particularly dangerous for people with pre-existing kidney conditions—for them, protein powder could be a “silent killer” that accelerates kidney failure.

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2. The Hidden Dangers of Protein Powder: Are You Sure You’re Drinking a Healthy Product?

1. Low-Quality Protein Powder: Contaminants and Illegal Additives

There are hundreds of protein powder brands on the market, ranging from cheap to premium, but quality varies widely.

Some low-quality protein powders have been found to contain:
✔ Heavy metals (lead, arsenic, cadmium)
✔ Illegal additives
✔ Cheap, low-quality protein sources

In 2010, a U.S. report revealed that several protein powders contained heavy metals exceeding safety limits. Long-term consumption could damage kidney function, brain health, and even increase cancer risk.

2. Lactose Intolerance: Protein Powder Could Be the Culprit

Many protein powders—especially whey protein—are derived from milk.

If you're lactose intolerant, consuming whey protein can cause bloating, diarrhea, and nausea.

Some people drink protein powder after a workout and experience a gurgling stomach, urgent trips to the bathroom, and assume it’s “detoxing”—but in reality, it's a reaction to lactose!

3. Too Much Protein Powder Can Lead to Weight Gain

Many people believe protein powder helps build muscle, but excessive intake can turn excess protein into body fat.

Additionally, some protein powders contain added sugar and artificial flavors. Long-term consumption can:
✔ Increase blood sugar levels
✔ Promote fat accumulation
✔ Raise the risk of diabetes

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3. How to Supplement Protein Properly? Don’t Waste Money on the "IQ Tax"!

1. Choose Natural Foods Over Protein Powder

For most people, a balanced diet provides enough protein without the need for supplements.

Better natural sources of protein include:
✔ Animal proteins: Eggs, milk, fish, lean meat
✔ Plant proteins: Tofu, soybeans, nuts

Unlike protein powder, whole foods offer additional nutrients such as fiber, vitamins, and healthy fats—making them more beneficial overall.

2. Who Actually Needs Protein Powder?

Certain individuals may benefit from protein supplementation under medical or expert guidance:

✅ High-intensity athletes: If you engage in intense workouts, your protein needs may be higher—protein powder can help but should be taken in moderation.

✅ Elderly individuals with protein deficiency: Some older adults have poor appetite and struggle to get enough protein from food alone.

✅ Patients with special medical needs: Those recovering from surgery, severe burns, or malnutrition may require protein supplements as advised by a doctor.

3. How to Choose High-Quality Protein Powder

If you truly need protein powder, keep these tips in mind:

✔ Check the ingredients: Look for whey protein or soy protein and avoid excessive additives and sugars.
✔ Choose reputable brands: Avoid unverified or low-quality products.
✔ Consider digestion: If you are lactose intolerant, opt for plant-based protein instead of whey protein.

Conclusion: Protein Powder Is Not a “Magic Bullet”—Don’t Fall for the Hype!

Not everyone needs protein powder. Most people can get sufficient protein from natural foods without the need for supplements.

Overconsumption can strain the kidneys, cause digestive issues, and even lead to weight gain.

If you truly need protein supplementation, choose a high-quality product, use it in moderation, and avoid unregulated brands.

Rather than relying on protein powder, focus on a balanced diet and proper nutrition—that’s the real key to good health! 🚀