THE ARTICLE
Protein drinks are becoming increasingly popular. Protein supplements are sold in a ready-to-drink shakes or powders that you mix with liquids to make shakes. They are promoted by supplement makers as a way to quickly achieve your fitness goals. They are in fact convenient, and while most of us can get our protein needs met through our regular diet, endurance and strength athletes do need higher intakes of protein than sedentary folks.
Consumer Reports examined 15 protein drinks as well as reviewed government documents and interviewed experts in health and fitness to compile their report. The protein powders studied provided between 27 and 180 grams of protein per three servings. The full report will be published this month.
Andrea Rock, the editor of the report says, “Consuming certain kinds of protein drinks on a regular basis can in some cases create the risk of chronic exposure, even at low levels, to heavy metals such as cadmium and lead that can cause health problems, particularly to vulnerable people. The vulnerable people she refers to are pregnant women, young people under age 18, and people with chronic kidney problems or diabetes.
The study tested for contaminants including arsenic, cadmium, lead, and mercury. Most of the products tested were in the low-to-moderate range, which is considered safe. However, three products in two brands in particular caused the researchers concern. Three servings a day of these particular products expose users to higher levels of arsenic, cadmium, and lead than is considered safe. Excess cadmium can cause kidney problems because it accumulates and is not excreted. In fact, excess protein can also damage the kidneys; however excess protein is excreted by the body.
The three products of concern are:
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Muscle Milk chocolate powder
Three servings of this product contained all four metals, arsenic, cadmium, and mercury. Three of the metals were found to be at the highest level of all products in the study. They found 13.5 micrograms of lead, above the US Pharmacopeia (USP) limit of 10 micrograms. Cadmium was at 5.6 micrograms, while the USP rates 5 as safe. Arsenic averaged 12.2 micrograms, which is close to the USP limit of 15.
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Muscle Milk vanilla crème
This product contained 11.2 micrograms of arsenic, close to the 15 microgram limit, and 12.2 micrograms of lead, above the 10 microgram limit.
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EAS Myoplex Original Rich Dark Chocolage Shake
This product contained 16.9 micrograms of arsenic, which is above the USP limit of 15. It also has 5.1 micrograms of cadmium, just over the 5 microgram USP limit.
One problem with protein powders is that they are nutritional supplements so they do not have to meet rigid standards for safety and quality. It is important that users read the labels carefully and discuss their choices with a physician or sports trainer to select the best brands to use.
Only one of the products tested by Consumer Reports specified a maximum daily intake, which would be quite useful considering the presence of these metals in the formulations. The use of vague instructions on the packages may encourage high consumption, fueling the belief that “more is better”.
The protein drink companies have disputed the report. A representative from Muscle Milk says that their products were tested by an independent organization called NSF International and found to be safe. They also say that their testing shows the levels of metals to be below safety standards set by the US Environmental Protection Agency and the World Health Organization.
The bottom line is that no one should rely on protein drinks to be the primary source of protein in the diet. It is better for our health (and results) to consume our protein supplements in conjunction with high quality natural sources such as dairy, meats, and eggs. If you would like to use supplements, which can have many positive benefits, they are not harmful in reasonable quantities.
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