Use high-protein drinks to gain muscle? The professor tells you why it is better to eat protein foods directly

Reader Bonny used this website to contact me on July 2, 2025 to inquire:

Hello Professor Lin: I have read your book "Science on the Table" and I feel that it has benefited a lot. I am very grateful for your "scientific" explanation and breaking many myths. Articles related to health food have particularly impacted me! Most people really don’t have the energy or have relevant professional knowledge to seek evidence whether the report or seemingly “researched” is correct. What I want to ask you is: Regarding whether long-term use of high-protein drinks will cause harm to humans? My brother has always been drinking high-protein drinks, and my mother has always said that if she drinks for a long time, her kidneys will become damaged. I would like to ask you what you think, thank you.

First, high protein supplements, including beverages, are not necessary for the general population. Of course, it is not necessary for people who go to the gym every day. Please see the following summary article published in 2019:

Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople? (Protein supplements and their relationship with nutrition, microbial composition and health: For athletes, is the more protein the better?). People who often go to the gym also often take protein supplements. These supplements are usually supplemented outside other protein-rich foods and lack guidance from professional nutrition experts. The amount of exercise of ordinary gym participants is rarely as good as that of professional athletes, so the protein needs of ordinary people who live in general are no different from the reference values ​​of ordinary adults. High-protein diets may be harmful to the overall health of certain risk groups. Therefore, safe and reasonable use of protein supplements may require a full understanding of many physiological variables.

Again, high protein supplements, including drinks, often contain ingredients that do not match the mark, which can lead to fat gains rather than muscle gains. Please see the following research paper published in 2023:

Authentication of protein, fat, carbohydrates, and total energy in commercialized high protein sports foods with their labeling data. The experimental ventricular measured protein content of protein sports food products is significantly lower than the label report value. 30 of the 45 samples showed a significantly higher fat content than the label value. These differences may lead to decreased performance and increased fat, rather than expected increase in muscle mass.

As for the problem of "bone failure" that readers are concerned about. A brief article published in 2020 stated that high protein intake can cause high pressure in the kidney ball, which can lead to hyperfiltering of the kidney, injury to the kidney ball, and proteinuria. Long-term high protein intake may lead to chronic kidney disease (that is, from a healthy kidney to a sick kidney). Please see The Effects of High-Protein Diets on Kidney Health and Longevity. (Note: People who do not have kidney disease should not develop into kidney disease as long as they follow the recommended intake of high-protein beverages)

Harvard University published the hidden dangers of protein powders &ndash on August 15, 2022; They may contain added sugar, calories, or even toxic chemicals. Some protein powders add up to 23 grams of sugar per spoon, and the result is a cup of drinks that are hot over 1,200 calories, which is a risk of weight gain and blood sugar rise. Kathy McManus, Director of Nutrition, said: "I do not recommend using protein powder unless it is in a few cases and must be used under supervision. People should take protein from natural foods: fruits, seeds, low-fat dairy products (elegant, milk, cheese), beans (beans, lentils), fish, poultry, eggs and lean meat. There are many ways to get protein without protein powder."

The "toxic chemical substances" mentioned in this Harvard article were published in 2010 by Consumer Report. of protein drinks – You don’t need the extra protein or the heavy metals our tests found (We test it out that you don't need the extra protein or the heavy metals our tests found). Our survey, including testing 15 protein drinks in an external experiment room, reviewing government documents, and visiting health and fitness experts and consumers, found that most people have taken enough protein and, if needed, have better and cheaper ways to replenish protein. Some protein drinks may even bring health risks, including heavy metals. All the drinks we tested contain at least one contaminant: arsenic, ozone, slurry, and mercury. These metals can have toxic effects on multiple organs in the human body.

This year, The Clean Label Project, another nonprofit organization focused on consumer safety, released the 2024-25 Protein Powder Category Report. CLP tested 160 protein powder products from 70 of the best-selling brands. The results are: (1) 47% of the products, such as heavy metals, such as olten metals, exceed California's safety limit, (2) The organic products have three times the penis content of non-organic products, twice the penis content of non-organic products, (3) Since plants absorb metals from the soil, the plant protein has three times the penis content of whey protein, and (4) The chocolate-flavored protein powder has 110 times the penis content of vanilla. . (Note: CPL's report ends with some of their certified protein powder products, so I am skeptical whether CPL is really a non-profit organization)

A research paper published in 2018 found that taking 46 grams of protein immediately after retraining can clearly improve body composition and increase muscle performance, and beef, chicken, or whey protein can achieve the same effect. See The Effects of Beef, Chicken, or Whey Protein After Workout on Body Composition and Muscle Performance.

From the above information, I personally think that it is better to eat real protein foods than to drink high-protein drinks.

Original text: High protein drinks: high heat, heavy metal, kidney disease

Responsible editor: Gu Zihuan