The Pros and Cons of Protein Powders

“Jill, can I use protein powder if I’ve had a kidney stone?”

The short answer? Maybe.

Here are some things to consider.

The Cons—What You Need to Watch Out For

1. Some powders are high in oxalate.

Many plant-based protein powders can contain ingredients like spinach, beetroot, and other high-oxalate ingredients. They are a hard no. Look at the one you are using and check your oxalate list.

Don’t have an oxalate list? Download ours for free.

2. Flavor matters?

Chocolate-flavored protein drinks or powders will have higher oxalate content. Use other low-oxalate flavors like strawberry or vanilla.

3. High in sodium and added sugar.

Some of these powders sneak in more salt than a bag of chips and enough sugar to make your pancreas sad. Overdoing sodium and sugar can make your kidneys dump more calcium into your urine. That’s a risk factor for stone formation. If you like one that is higher in sodium, make room for it in your day. Here is more on sodium and sugar.

4. It’s easy to overdo it with prepackaged protein drinks.

So many of my patients were downing liquid protein drinks all day long. But besides protein, these often drinks contain a ton of calcium (sugar and salt), which you are not absorbing. Excesses could land in your urine, and too much urine calcium can increase the risk of getting stones.

For example, I drink the lactose-free Core Power Protein Milks, and depending on which I buy, one bottle could have over 700 mg/calcium and others 900mg/calcium. The bottle lists it as one serving, so we might end up drinking it all in one sitting.

I recommend splitting the servings in half and never drink an entire bottle in a single sitting. Pay attention to how much calcium is in your already-prepared protein drinks. “Turn it around, Buster Brown,” and look at your label!

5. Collagen-based protein powders.

Collagen contains an amino acid called hydroxyproline that can convert to oxalate in your body. Stop using it.

6. Stop using protein drinks as a meal replacement daily.

Many do this to lose weight. And you will, until one day, you get sick of them and go back to your regular eating habits, and you gain the weight right back. I have heard this exact scenario from thousands of my weight loss patients. Not only did they gain their weight back, but they gained a kidney stone, too (for all the con reasons listed above).

The Pros—If You Do It Right

1. They can help you meet your daily protein needs.

If you’re not getting enough protein from whole foods—maybe you’re vegetarian, have dietary restrictions, or are just not a big eater (seniors)—a scoop here and there can help you meet your needs without choking down another chicken breast. Too much protein from meat can increase your risk of kidney stones.

2. They’re convenient.

Life’s busy. Shaking up a quick smoothie with a low-oxalate protein powder, water, some fruit, and a splash of milk can be a fast, stone-safe meal or snack if you don’t have time to cook. I have a great Kidney Stone Diet safe Smoothie ebook that has been used and loved by so many. Pro Tip: The book comes free with a purchase of my Kidney Stone Prevention Video Course. Educate yourself today and get the free smoothie recipe ebook!

3. There are kidney stone-safe options.

Whey-based powders, egg white powders, pumpkin powders, and pea powders are lower in oxalate. My favorite low-sodium protein powder is unflavored, vegan, and high-iron! I use it in many of my protein bar recipes!

*Speaking of protein sources! I created the only low-oxalate protein bar cookbook for kidney stone formers, and I think you’ll love it.

Stop overpaying for protein bars that are full of salt, cashews, almonds, and chia seeds. You now have your own kidney stone-safe protein bar recipes!

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Jill’s Bottom Line:

No one makes a stone in a day, but you can raise your risk little by little with habits that don’t serve you. If you love your protein powder, I’m not here to take it away, but to teach you how to use it. Here is a quick list of safe tips when choosing protein powder.

1. Pick a lower-oxalate, lower-sodium, and sugar powder
2. Pick the product with the least amount of ingredients
3. Stick to one serving per day (tops)
4. Make sure to continue eating whole foods
5. Always drink plenty of water
6. In other words, follow the Kidney Stone Diet®

Your friend,
Nurse Jill

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