Protein powder intake increases uric acid: Myth or fact?

Protein is an essential macronutrient for strong bones and muscles. There are protein-rich foods such as seeds, nuts, and lean meats that you can add to your diet. But if you want an extra boost of protein, you can trust protein powders. However, the type of protein powder that you consume, and its amount, can jointly affect its impact on your health. There have been concerns that excess protein powder intake may increase uric acid levels. Is there a link? Let’s find out!

What is protein powder?

Protein powder is a concentrated source of protein derived from animal or plant foods. It is available in various forms, including powders made from milk (whey and casein), soy, peas, rice, hemp, and collagen. These powders are commonly used as dietary supplements to help people in muscle building, weight management, and overall health, says dietitian Ramya B. Protein powder can be mixed with liquids such as water, milk, or plant-based milk alternatives, or added to foods like smoothies, oatmeal, and baked goods for consumption.

Protein powder is mostly used for the following:

• To support muscle growth and repair.
• For muscle repair after exercise.
• To help people feel full longer, which in turn helps in reducing overall calorie intake.
• To help those who struggle to get enough protein from their diet, such as older adults.

What are the types of protein powder?

The types of protein powder vary based on their source and processing methods. Here are the main types-

• Whey protein: Derived from milk, it is rich in essential amino acids, and supports muscle growth and recovery.
• Casein protein: It is derived from milk, and provides a steady release of amino acids, so it is ideal for nighttime use to prevent muscle breakdown.
• Soy protein: It comes from soybeans, which contain amino acids, and can be consumed by vegetarians as well as vegans.
• Pea protein: Its source is yellow peas. Easily digestible, this type of protein powder is best for people with dairy or soy allergies.
• Hemp protein: The protein powder derived from hemp seeds contains omega-3 fatty acids, says the expert.
• Rice protein: It is made from brown rice, and is easily digestible.
• Collagen protein: Derived from animal bones and connective tissues, this protein powder is particularly good for joint, skin, and hair health.
• Egg protein: Its source is egg whites, which can be easily digested.
• Mixed plant protein: It is a blend of different plant proteins like pea, rice, hemp, chia, and quinoa.

The type of protein powder can be chosen based on dietary preferences, and allergies.

Does protein powder increase uric acid?

Protein powder can potentially increase uric acid levels, particularly if it is derived from sources high in purines, which are chemical compounds in food known to cause gout,

Uric acid is a waste product formed when the body breaks down purines. Elevated uric acid levels can lead to gout, a form of arthritis characterised by painful joint inflammation. Basically, when our body metabolises purines, uric acid gets produced as a byproduct. It normally gets dissolved in the blood, passed through the kidneys, and excreted through the urine. However, if the body produces too much uric acid or the kidneys do not excrete enough, uric acid can accumulate and form sharp, needle-like crystals in a joint or surrounding tissue, causing pain, inflammation, and swelling.

As per a study published in Nutrition, Metabolism and Cardiovascular Diseases journal in 2012, consumption of animal protein was found to be associated with higher prevalence of hyperuricemia. On the other hand, eating soy products was associated with lower prevalence of hyperuricemia, which means an elevated serum uric acid level.

Animal-based protein powder such as whey protein, casein protein, and collagen protein are high in purines. So, they might contribute to higher uric acid levels, says the expert. Plant-based protein powder such as pea, hemp, and rice are generally lower in purines compared to animal proteins. So, they are less likely to increase uric acid levels significantly. Your uric acid level will be considered high if it is greater than 6 mg/dL, as per research published in StatPearls in 2023.

Should people with gout avoid having protein powder?

People with gout do not necessarily need to avoid protein powder entirely, but they should be cautious and selective about the types of protein powders they use, says the expert. Here are some considerations –

• Before incorporating protein powder into the diet, people with gout should consult with a doctor or a dietitian to get personalised advice based on their specific health conditions and dietary needs.
• They should opt for protein powders derived from plant sources such as pea, rice, hemp, and soy. These are generally low in purines and less likely to increase uric acid levels.

Protein powder can be beneficial for many people. But individuals with gout or high uric acid levels should be careful about the type of protein powder they go for.