What Happens to Your Body When You Take Protein Powder Every Day

For people who want a protein boost without having to go through the effort of cooking a steak or simmering a batch of lentils, protein powder can be a lifesaver. By simply adding a scoop of protein powder to smoothies, beverages or recipes, you can benefit from as much as 25 whopping grams of this vital macro in your diet in one fell swoop (or scoop).

If you regularly use protein powder, know you are not alone. With the protein supplement market consistently growing yearly (think protein shakes and powders, along with bars), per Statista, it's clear that it's a trend that isn't going away any time soon. If you are among the many people who include this supplement in their diet daily and wonder what effects this habit can have on your body, read on to learn some surprising potential outcomes.

What Are Protein Powders?

Protein is one of the three macronutrients your body needs for proper functioning. You can get protein from various food sources, including milk, eggs, tofu and peas. Besides food sources, protein powders can also be a source of protein. As a concentrated form of protein processed and sold in powder form, protein powder is a source of protein that is easy to include in a slew of recipes.

Here's a list of some of the more popular types of protein powders.

Whey Protein

Whey protein comes from dairy milk and contains all the essential amino acids. It is typically digested quickly and can mix well with many liquids.

Casein Protein

Casein protein is another protein from dairy milk containing all essential amino acids. But, unlike whey protein, casein protein is absorbed at a slower rate. This feature can benefit those looking to feel satisfied for a long time after consuming protein powder. However, if you have an allergy to casein, be sure to avoid casein protein powder.

Pea Protein

Made from the yellow pea, pea protein is a vegan-friendly protein powder that contains all of the essential amino acids (although it is low in the amino acid methionine). This protein powder also contains fiber and various vitamins and minerals, including iron.

Hemp Protein

Hemp protein is made from the seeds of a plant of the Cannabis sativa species, but it is free from THC—the chemical responsible for most of marijuana's psychoactive effects. This protein powder contains fiber, omega-3 fatty acids, micronutrients and antioxidants. Hemp does contain all of the amino acids but research is mixed as to the quantity of each amino acid in hemp, per a 2022 study in Plants.

Egg Protein

Egg-white protein powder is made by removing the yolks from eggs, then dehydrating and pasteurizing the whites. Egg-white protein is considered a high-quality and highly digestible protein source, providing all of the essential amino acids.

Soy Protein

Soy protein powder is made from soybeans. This popular protein powder choice is versatile, vegan-friendly and is a complete protein.

What Happens When You Take Protein Powder Every Day?

Taking protein powder every day is a solution that many people lean on. From busy folks who make it a habit to enjoy a protein-packed smoothie to help meet their macro needs, to bodybuilders who need the extra boost protein powder provides, including this powder in a daily diet serves a wide variety of people.

If you are one of the many people who take protein powder daily, here are some things that may happen.

You May Have Healthy Blood Pressure

According to the Centers for Disease Control and Prevention, nearly half of American adults have high blood pressure, which puts them at an elevated risk of stroke and heart attack. Results of a 2023 literature review in Nutrition, Metabolism, & Cardiovascular Diseases suggests that regularly ingesting whey protein powder can significantly decrease systolic blood pressure.

You May Maintain a Healthy Weight

According to a 2022 review published in Nutrition, Metabolism & Cardiovascular Diseases, some studies have demonstrated the positive effects of protein supplementation on improving satiety, which may support weight-loss goals. It is important to remember that weight loss can result from many factors, not just adding this supplement.

You May Gain More Muscle

Protein is needed for muscle development. And according to a 2022 meta-analysis published in the Journal of Cachexia, Sarcopenia and Muscle, increased protein intake has been linked to greater lean body mass accumulation. Adding protein may help with muscle gain and protein powder is an easy way to increase protein intake, especially if you exercise regularly.

You May Be Exposed to Heavy Metals

Reports, such as one published in 2020 in Toxicology Reports, suggest that heavy metals, including arsenic, cadmium, mercury and lead, may be present in certain protein powders. Chronic exposure to certain metals is linked to the development of renal disease, thyroid disruption, weakened bones and neurological dysfunction.

What to Look for in a Protein Powder

Since protein powder is classified as a supplement, it is not regulated by the Food and Drug Administration like food is. And because of this, it's important to choose a protein powder that is third-party tested. Look for certification of third-party testing from a trusted source, like USP or NSF, when you're buying supplements, and compare brands, like we did with Garden of Life vs. Aldi's Millville protein powder.

Verifying that a supplement brand follows the FDA's Good Manufacturing Practices helps ensure that the product's identity, strength, quality and purity are accurate. Even though all manufacturers are supposed to follow GMP guidelines, being GMP-certified means that they actually have.

It's also important to evaluate whether certain ingredients found in your protein powder are appropriate for your needs. Some powders can contain added sugars, fillers, allergens and herbal solutions that may not be advantageous for each individual—and may even be harmful.

Lastly, consider which type of protein powder is best for you. Those who follow a vegan lifestyle, for example, will want to choose a pea, hemp or other plant-based protein powder. If you don't care if you use a plant-based or animal-based powder, your options are wider.

How to Use It

You can use protein powder in a variety of ways. From delicious smoothies to overnight oats to your favorite baked goods recipes, the options are truly endless. Try adding some protein powder to your coffee to start your morning with a dose of protein, or add it to your creamy soup to make it more protein-rich.

The Bottom Line

Protein powder can be a positive addition to a balanced diet, especially for people who have difficulty consuming enough protein. As long as appropriate serving sizes are being observed, the right protein powder is chosen to meet your individual needs and the brand used is third-party tested, adding a scoop to your morning smoothie, your breakfast pancakes or other recipes can give your diet the boost that it may need.