Because protein powders pack a lot of protein into a small amount, it can be easy to exceed what your body needs. For most healthy adults, exceeding protein needs does not usually cause major issues, but long-term excess may carry risks.

1. Digestive Problems

Protein powders —especially those made from whey or casein—can cause stomach problems in some people. This is especially true for those who consume milk-based protein powders and have dairy sensitivities or allergies , or problems digesting lactose. These products may cause gas, bloating, diarrhea, and/or stomach cramping.

Additionally, plant-based powders (e.g., soy, pea) can sometimes cause bloating due to their high fiber content.

2. Weight Gain and Increased Blood Sugar

While some protein powders do not contain much (o

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