I stopped drinking protein powder – for these 3 reasons

Protein powder: What you should pay attention to and what alternatives are available.

Protein plays an important role in our bodies. It supports muscle building , keeps you full for longer, and helps you feel energized throughout the day. It's no wonder, then, that many people, myself included, turn to protein powders or bars. They're an easy way to get enough protein in your daily routine.

I go to the gym regularly because exercise is important to me. A post-workout shake quickly became a habit for me too. After about a year, however, I started noticing physical changes. Persistent bloating and an unpleasant feeling of fullness were bothering me. At first, I didn't think it could be the protein powder. It wasn't until I started looking more closely at the role individual nutrients play in the body that I realized this could be the trigger. I also learned about the principle of molecular nutrition —more on that later. Sure enough, as soon as I gave up the protein powder, I felt better. But why did something that's considered healthy cause me such discomfort? To understand why, I took a closer look.

#1 Protein powders can be difficult to digest

Because protein powders contain a lot of protein, they're a quick way to meet your daily needs. However, they can also be a burden on digestion. "Many people experience digestive issues after consuming certain protein powders or highly processed protein bars. I hear this from my clients all the time," explains Jessica Shand, nutritionist and author of the innovative cookbook "The Hormone Balance Handbook." According to the expert, this is often due to low-quality protein, such as cheap whey or soy isolate. Added sugar, artificial flavors, and thickeners can also irritate the gut.

"Many protein powders also contain milk protein such as whey or casein. This can cause problems even with mild lactose intolerance or a general sensitivity to dairy products. Protein is generally difficult to digest when consumed in large quantities, especially in liquid form. This is especially true if digestion isn't already functioning optimally or the body isn't producing enough stomach acid," says Shand. Stomach acid plays a central role in protein digestion. However, if the body naturally produces little of it, this can lead to digestive problems and general discomfort. Another influencing factor is everyday stress . Studies show that it can also reduce the production of stomach acid and thus make protein digestion even more difficult. It's important to know: Not all of the protein we consume can actually be utilized by the body.

#2 Too much protein powder can put a strain on your stomach

For me, protein powder primarily caused bloating and a permanently irritated stomach. This happens quickly when the body can't digest protein properly. If it stays in the stomach too long, gas forms, which causes discomfort. However, if protein is digested well, the body breaks it down into amino acids and peptides. If this doesn't work, the gut flora can become unbalanced. It took me a while to realize that too much protein is useless if my body can't process it properly. In the end, it actually hurt my goals and well-being more than it actually helped.

#3 Some protein powders contain additives and artificial sweeteners

Many protein powders come in popular flavors like chocolate or strawberry . They often contain artificial sweeteners and additives. In my case, these very ingredients caused my gut to become imbalanced. And that wasn't enough: I suddenly developed severe allergies and hay fever, which was completely new to me. A closer look at the ingredients is also worthwhile because some protein powders also contain controversial sweeteners like aspartame or acesulfame potassium. A 2022 study indicates a possible increased cancer risk, although this connection has not yet been conclusively proven.

Not all protein powder is the same , as quality plays a major role. Nutrition expert Jessica Shand also points this out. She advises paying close attention to the ingredients when buying. "It's best to choose a product with a few, understandable ingredients that you know and can pronounce. Ideally, it shouldn't contain artificial sweeteners, synthetic additives, thickeners, or harmful oils," she says. If you want to play it safe, she says, you should choose unflavored or naturally flavored protein powders. Especially with plant-based blends, it's important to pay attention to independent testing to ensure they don't contain heavy metals or other harmful substances. "Organic protein powders or products with responsibly sourced ingredients are best," she says.