Protein Supplements: What Patients Should Know

Why Do People Use Protein Supplements?

Protein powders, shakes, and bars are often used by people who go to the gym or play sports. They can help build muscle, support recovery after exercise, and sometimes make it easier to reach daily protein needs. For some, supplements also act as a motivator to stay active.

The Benefits

  • Convenience – quick and easy after a workout.

  • Support for training – helps repair and grow muscles.

  • Encouragement – gives people a sense of progress in their fitness journey.

The Risks

While generally safe in moderation, protein supplements do have risks:

  • Kidneys: Too much protein can put extra strain on the kidneys, especially in people with kidney problems.

  • Tummy troubles: Some powders cause bloating, cramps, or diarrhoea.

  • Missing nutrients: Whole foods like fish, eggs, beans, and nuts give extra vitamins and minerals that powders don’t.

  • Unclear ingredients: Some products may have additives or hidden stimulants.

How Much Protein Do You Really Need?

  • Most adults need around 0.8 g of protein per kilogram of body weight per day.

  • Athletes and very active people may need a bit more, but very high intakes are usually unnecessary.

A Safer Approach

  • Focus on whole foods: lean meats, dairy, legumes, nuts, and seeds.

  • Use supplements only as a top-up, not the main source.

  • Always check the label for quality.

  • Drink plenty of water.

When to See Your GP

If you have concerns about your kidneys or liver, ongoing digestive issues, or are unsure about how much protein to consume, it’s best to consult your GP. Your doctor can help you make informed choices that are safe and healthy for your body and fitness goals.

Key takeaway: Protein supplements can be helpful for muscle building, but they should be used in moderation. Whole foods remain the healthiest and safest way to get the nutrients your body needs.