Toxic Truth: What’s Really In Your Protein Powder?
As a competitive bodybuilder prepping for the Emerald Cup in May 2025, protein powder has been a staple in my routine.
It’s the quick, easy way to hit my macros, especially when pushing my body to its limits.
Today is one of those days: legs and abs.
How I Supercharged My Muscle Growth with This Simple Protein Strategy
Protein is on my mind.medium.com
But, perhaps I should heed Virginia Woolf, who opines in The Common Reader:
“All extremes are dangerous. It is best to keep in the middle of the road, in the common ruts, however muddy.
Recently, I have been confronting this disturbing reality: that seemingly innocent scoop of chocolate I religiously mix into milk or water might be harming me.
Mo Money, Mo Problems
With a nod to the late rapper The Notorious BIG, more protein, more gains, right?
However, as I do more research for my Medium.com essays, I realize that protein powders are a minefield of hidden dangers.
While my diet is remarkably imperfect, I try to dodge potential toxins and risks that might derail my health goals, not just those of bodybuilders.
Let’s explore protein powders and heavy metals.
Protein Powders
Protein powders are derived from various sources, including:
- Plants. Examples include soybeans, peas, rice, potatoes, and hemp.
- Eggs
- Milk: Casein or whey protein are examples.
Additional Ingredients
Over the last several years, I have tried many different protein powders, taking note of additional ingredients such as:
- Added sugars
- Artificial flavorings
- Thickeners
- Vitamins
- Minerals
While my protein powders typically have 25 to 30 grams per serving, there is great variability (10 to 30 grams seems common).
The powders marketed for muscle building tend to be at the higher end of the range; those aimed at weight loss might have less protein.
Protein Perils – Toxic Truth: What’s Really In Your Protein Powder?
I begin with this disturbing observation: In the U.S., the Food and Drug Administration allows manufacturers to evaluate the safety and labeling of protein products.
You have no simple way to know if the protein powder you consume contains the ingredients its label claims.
Second, we do not know the long-term side effects of high-protein supplements.
Third, protein supplements can cause gastrointestinal upset. I am not lactose-sensitive, so I have no problem with milk-based protein powders.
Lastly, some powders are rich in added calories and sugar.
Protein Powders and Heavy Metals – Toxic Truth: What’s Really In Your Protein Powder?
Now, we come to my primary subject.
A recent report by the nonprofit Clean Label Project got my attention.
The group raised concerns about toxins found in protein powders.
Researchers analyzed 134 protein powder products in their study, testing for 130 toxins.
The findings indicated that many of these powders contained various contaminants, including heavy metals such as:
- Lead
- Arsenic
- Cadmium
- Mercury
Moreover, some protein powders contained bisphenol-A (BPA), a chemical used in plastic production.
Some powders also contained pesticides and other substances that are associated with cancer.
De Minimus Risk? Toxic Truth: What’s Really In Your Protein Powder?
Are we talking about trivial amounts of toxins?
No.
One protein powder contained 25 times the permitted limit of bisphenol-A.
Could these be soil contaminants that plants absorb?
The good news?
Not all of the protein powders had high levels of toxins.
The Clean Label project’s website has some information that you may find helpful:
Certified Products
cleanlabelproject.org
Final Thoughts – Toxic Truth: What’s Really In Your Protein Powder?
I will try to get as much (as reasonably possible) of my protein from food.
I supplement with whey protein, choosing products with whey protein isolate as the first ingredient and the only whey source. Be careful: Many companies blend in lower-quality whey concentrate. Choose 100 percent whey isolate.
Second, I look for the protein amount, aiming for 20 to 30 grams per serving. Protein should represent more than 90 percent of the serving.
Third, I look for fillers and additives.
Fourth, I look for low levels of lactose and fat. The latter should be under one gram per serving. I also want a low-carbohydrate product.
Do you consume protein supplements? If so, what’s your go-to product?
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