Incorporating protein powder into your daily routine can be a simple way to enhance your protein intake, but careful consideration is essential. Some supplement combinations may hinder absorption or escalate the chances of adverse effects.
If protein powder is part of your regimen, here are five particular supplements you should consider keeping apart.
1. Iron
Iron is crucial for creating hemoglobin, a protein in red blood cells. Taking an iron supplement simultaneously with protein powder could present challenges.
Calcium and phytates often found in protein powders can impede iron absorption, as noted by Theresa Gentile, MS, RDN, CDN, an experienced registered dietitian from Brooklyn.
For optimal results, it’s advisable to take iron and protein powder at least two hours apart, as recommended by Gentile.
2. Calcium
Many individuals blend protein powder into smoothies that already contain calcium-rich ingredients like milk or yogurt. Therefore, supplementing additional calcium isn’t always necessary, according to Gentile.
Most adults require between 1,000 and 1,300 mg of calcium daily. A single protein smoothie could already provide a significant portion of your daily calcium needs. Consuming calcium from various food sources can help avoid excessive intake from supplements, which might disrupt the absorption of other essential minerals like iron.
3. Fiber
Increasing your fiber intake is beneficial, yet it’s wise to favor fiber from whole foods—like fruits, vegetables, and grains—over fiber supplements.
For those choosing fiber supplements, spacing them apart from protein powder can decrease the chance of digestive discomfort.
“Fiber slows digestion and may hinder the absorption of protein and amino acids. This combination might result in bloating and stomach discomfort,” Gentile explains.
4. Pre-workout
If you consider using pre-workout alongside protein powder, take the time to compare nutrition labels.
“Pre-workout supplements often include caffeine, beta-alanine, nitric oxide boosters, or additional protein, which may lead to symptoms like jitters or bloating,” Gentile warns.
5. Creatine
Creatine and protein both support post-exercise recovery. However, combining these may result in some unwanted side effects for certain individuals.
“Using creatine, typically in its monohydrate form, may lead to bloating or diarrhea when mixed with protein powder,” Gentile cautions.
Potential Digestive Issues with Protein Powder
Even without combining protein powder with other supplements, some people may deal with unwanted side effects.
“Be alert to the ingredients in your protein powder; artificial sweeteners, sugar alcohols, or gums can lead to bloating and gastrointestinal distress,” Gentile advises.
Remember that protein powders, similar to many supplements, don’t receive FDA approval before market release. Variability in ingredient quantities and types can happen, so choose protein powders with third-party certification from trustworthy organizations like NSF or USP.
Assessing Your Protein Needs
Protein powder can assist in meeting nutritional needs and athletic performance goals. Yet, it’s essential to source protein from whole foods such as fish, chicken, Greek yogurt, beans, eggs, and milk as well.
Most adults should aim for at least 0.8 grams of protein per kilogram of body weight daily. Overloading on protein isn’t necessarily advantageous.
“Your body only utilizes what it enlists at any single time. Excess protein or consuming many varieties simultaneously won’t automatically enhance muscle growth and could overstrain the digestive system,” Gentile explains.
