How Safe Are Protein Supplements?

There are many varieties of protein supplements on the market. Most boast that they can increase muscle mass, strength and energy, as well as help with weight loss. Questions remain, however, about the effectiveness and side effects of these products.

Benefits

• According to "Eat to Compete," an Iowa State University web article, studies researching the benefits of protein supplements on muscle strength and performance have provided no conclusive data that the majority of supplements provide results. One Mayo Clinic nutritionist states that while protein supplements, like the ones added to shakes, are not necessarily harmful, they won't increase weight loss.

Creatine

• Creatine is the only current protein supplement that has a known positive effect on high-energy, short-duration exercise.

Side Effects

• InteliHealth, a website maintained by Harvard Medical School, states that the side effects of creatine can include stomach discomfort, including diarrhea or nausea; high fever; dehydration; reduced blood volume; electrolyte imbalances or seizures. Creatine may also cause muscle cramps, muscle breakdown, muscle tears, muscle pulls, weight gain and increased body mass.

Effect on Kidneys

• According to "Eat to Compete," long-term use of creatine will result in more wear and tear on the kidneys. However, clinical trials have shown no effects on kidneys if low dosages (1.5 g over 1 to 5 years) are maintained.

Safety

• If you plan on using a protein supplement to enhance athletic performance, use only those that contain creatine, as these have produced proven results. While creatine in low dosages is safe to consume, if you experience any of the side effects listed, consult a physician.