I have never really been one to shake up a protein shake or add protein powder to my smoothie. But then again, I also have never really been someone who lifts weights daily and is a real gym junkie. But lately I have been hearing more and more people talk about protein and protein powders and a recent blood test where I discovered my protein was a little low, and it got me thinking, should I be using protein powder? Or is this just another thing that everyone tells you to take, and you are just waiting to see the benefits.

So I did a little research and this is what I have found…

What’s Really Inside Protein Powder? The Harmful Additives to Watch Out For

After reading some articles on Harvard Health and looking at the study Clean Label Project conducted; I discovered that there were way more harmful ingredients and concerns with protein powder than I had ever really thought about.

While protein powder may seem simple at first glance, the ingredients list can often reveal a lot more than you might expect. Here are some of the most common (and potentially harmful) ingredients you should look out for:

1. Fillers and Thickeners

To make protein powder mix more easily or to improve texture, many manufacturers add fillers or thickeners. These include substances like xanthan gum, guar gum, and vegetable gums. While they’re generally considered safe in small amounts, excessive consumption can lead to digestive discomfort, including bloating, gas, or even diarrhoea, especially for those with sensitive stomachs.

2. Artificial Colours & Flavours (Even ‘Natural’ Ones)

Even if a product claims to use "natural flavours" or "colours," these are often derived from synthetic chemicals that can still trigger allergic reactions or sensitivities in some people. For instance, natural colourings like beetroot powder or spirulina are commonly used in protein powders, but they’re often processed using chemical solvents. This means that, while the product might claim to be “natural,” the process behind these additives may not be as clean as you think.

3. Non-GMO and Glyphosate Contamination

Many protein powders are proudly Non-GMO, but that doesn’t mean the product is free from pesticides or herbicides like glyphosate. Glyphosate is the active ingredient in Roundup, a widely used herbicide, and has been linked to various health concerns, including cancer. Non-GMO products aren’t guaranteed to be free of glyphosate contamination, as it can still be used on non-GMO crops. Unfortunately, glyphosate testing is not mandatory in most countries, which means this potentially harmful chemical could be present in your protein powder, even if the label says otherwise.

4. Branched-Chain Amino Acids (BCAAs)

BCAAs are commonly added to protein powders to improve muscle recovery and reduce soreness. They include three essential amino acids: leucine, isoleucine, and valine. While BCAAs are important for muscle health, consuming them in high amounts through protein powders can lead to imbalances. Excessive BCAA intake has been linked to insulin resistance and metabolic disruptions when taken in large quantities, especially without the balance of other essential amino acids.

5. MCT Powder

Medium-chain triglycerides (MCTs) are a type of fat that’s quickly absorbed and used for energy, making them a popular addition in protein powders. While they are considered beneficial for some individuals (especially those on keto or low-carb diets), MCT powder can be overwhelming for your digestive system, especially if you’re not accustomed to consuming fats in this form. Excessive intake can cause nausea, cramping, or diarrhoea.

6. Anti-Nutrients

Many protein powders contain anti-nutrients that can interfere with the absorption of vitamins and minerals. Plant-based proteins like soy, pea, rice, hemp, and chia often contain phytates, which reduce the bioavailability of minerals like iron, zinc, calcium, and magnesium. Hemp and chia also have tannins and oxalates, while pea protein contains lectins, which may affect digestion. Animal-based proteins like whey may have lactose, and egg white protein contains avidin, which binds to biotin. Soaking, cooking, or fermenting these ingredients can help reduce anti-nutrient content, and choosing protein powders with digestive enzymes or balanced blends can optimise nutrient absorption.

7. Heavy Metals

While you may not see ‘Heavy Metals’ on the back of your protein powder container, surprisingly Some protein powders, particularly those made from rice, pea, and hemp, may contain trace amounts of heavy metals like lead, arsenic, cadmium, and mercury. These metals can accumulate in plants from the soil, and though levels are typically low, long-term exposure could pose health risks. Rice protein, in particular, is prone to higher levels of arsenic, while hemp and pea proteins may contain cadmium and lead. To reduce risk, it's best to choose protein powders from reputable brands that conduct third-party testing for heavy metals.

8. Phytoestrogens

Some protein powders, particularly those made from soy, contain phytoestrogens, plant compounds that mimic estrogen in the body. Soy protein is the most notable source, as it’s rich in isoflavones, a type of phytoestrogen. Other plant-based proteins, such as hemp, flaxseed, chia seed, and pea protein, also contain phytoestrogens like lignans and coumestans, though in smaller amounts. While moderate intake is generally considered safe for most people, excessive or long-term consumption may impact hormone balance. Concerns have been raised about potential effects on fertility, thyroid function, or hormone-related cancers.

9. Protein Powder Packaging

The packaging of protein powders can pose health risks due to harmful chemicals found in plastic containers. Many protein powders are packaged in plastics containing BPA, BPS, or phthalates, which can leach into the product, especially when exposed to heat. These chemicals are linked to hormone disruption and other health concerns. To minimise risk, choose protein powders in BPA-free or glass containers, or opt for brands using eco-friendly, safe packaging. This ensures you’re not only protecting your health but also supporting more sustainable options.

Safer Alternatives to Protein Powder

As we’ve seen, protein powder can sometimes come with more risks than rewards. So, what should you do instead? Aim for whole food sources of protein, which are not only more nutritious but also free from the additives, fillers, and potential contaminants found in many protein powders.

Here are a few examples of protein-packed foods you can add to your diet:

Kefir: A fermented dairy drink full of protein and probiotics, perfect for gut health.
Greek Yogurt: A creamy, protein-rich option with about 20 grams of protein per serving.
Eggs: A complete protein source that’s affordable and versatile.
Legumes: Beans, lentils, and chickpeas are excellent plant-based protein options.
Nuts and Seeds: Almonds, chia seeds, and hemp seeds are high in both protein and healthy fats.

But, if you still prefer protein powder for occasional convenience or specific needs, here are two potentially safer options:

2 Safer Protein Powder Options

1. Plant-Based: Sunwarrior Warrior Blend

Sunwarrior’s Warrior Blend is a popular plant-based protein powder that combines pea, hemp, and goji berry protein, offering a complete amino acid profile. It's organic and non-GMO, and is free from artificial additives, sweeteners, and colours. Sunwarrior also tests its products for heavy metals, which is a must if you’re concerned about contaminants.

2. Non-Plant-Based: BiPro Whey Protein Isolate

BiPro is a clean, high-quality whey protein isolate that’s free from artificial sweeteners, fillers, and additives. It's a grass-fed protein, which means it’s higher in healthy fats like omega-3s and lower in omega-6s than conventionally raised dairy. BiPro also conducts rigorous third-party testing, including for heavy metals, so you can be confident in the purity of the product.

Conclusion: Real Food Should Always Come First

While protein powder can certainly be convenient in certain situations, it’s important to recognise that whole foods are always the best choice when it comes to meeting your protein needs. Foods like Greek yogurt, kefir, eggs, and legumes are not only rich in protein but also packed with other essential nutrients that support your overall health.

If you do opt for protein powder, be sure to choose one that is organic, undergoes third-party testing for contaminants, and has a clean ingredient list. And remember, protein powder should supplement a healthy, balanced diet, not replace it.

Ultimately, the best way to nourish your body is through wholesome, nutrient-dense foods that provide a wide array of vitamins, minerals, and other bioactive compounds that powders can’t replicate.

Is Protein Powder Really Good For You? A Deep Dive into the Hidden Risks & Safer Alternatives