Common Mistakes to Avoid When Taking Protein Supplements
Protein supplements are simple to use: add a scoop to water or milk, shake and drink. But small habits can stop them from working well, or leave you with an upset stomach.
Common protein supplement mistakes include taking more than you need and using shakes in place of meals. Others are ignoring the label and not checking whether a product suits your body. In this article from RAF Pharmacy, we explain the mistakes when taking protein supplements that are easy to make, and how to fix each one.
Mistake 1: Taking More Protein Than You Need
More protein than you need does not mean more muscle. The NIH Office of Dietary Supplements says there is no benefit to consuming more protein than recommended amounts.
Most adults need at least 0.8g of protein per kilogram of body weight a day. For people who exercise regularly, the International Society of Sports Nutrition (ISSN) says 1.4 to 2.0g per kilogram is enough. For a 70kg adult who trains, that is about 98 to 140g a day from food and supplements combined.
Extra protein also adds calories. Protein provides 4 calories per gram, so two extra scoops a day can add up over time if you are trying to manage your weight.
Mistake 2: Using Shakes Instead of Meals
A protein shake is a supplement, not a meal. Many people can get enough protein from food alone, and a shake is simply a way to fill the gap.
Meals give you fibre, vitamins and minerals that a basic protein powder may not. If you swap breakfast or lunch for a shake every day, you may get enough protein but miss out on the rest of your nutrition.
Mistake 3: Taking All Your Protein at Once
Having one large shake and very little protein the rest of the day is a habit worth changing. Of all the common protein mistakes, this one has a simple fix. The ISSN suggests 20 to 40g of protein per serving, spread every 3 to 4 hours across the day.
So instead of three scoops in one go, aim for protein at each meal, and use a shake when a meal falls short.
Mistake 4: Worrying Too Much About Timing
Many people believe they must drink a shake within 30 minutes of a workout. The ISSN says the best time to take protein is largely down to what suits the individual. A meta-analysis it cites found that total daily protein intake was the strongest predictor of muscle growth.
After a workout, between meals or with breakfast are all fine. What matters most is reaching your daily target, day after day.
Mistake 5: Ignoring Protein Supplement Side Effects
Digestive problems such as bloating, wind and stomach cramps are some of the reported protein supplement side effects. For some people, these are linked to lactose. Regular whey protein is made from milk and contains some lactose. The NHS lists bloating, wind, tummy pain and diarrhoea as symptoms of lactose intolerance.
If whey upsets your stomach, you do not need to give up protein supplements. Whey isolate contains very little lactose, and plant proteins such as pea, soy or rice are dairy-free.
Some protein products are also sweetened with sugar alcohols such as sorbitol. In large amounts, these can cause bloating or diarrhoea in some people.
Mistake 6: Not Reading the Label
- Two tubs can look the same but contain very different things. Before you buy, check:
- Protein per serving and the serving size, as scoop sizes vary between brands
- Added sugar and sweeteners, including sugar alcohols
- Allergens such as milk and soy
- Whether it is a mass gainer, which adds carbohydrates for extra calories and is usually not suited to weight loss
Mistake 7: Buying From Unverified Sellers
With products from unknown online sellers, it is hard to know whether they are genuine. Buy from a licensed pharmacy or a trusted retailer instead. If you compete in sport, look for independent testing. Informed Sport, for example, tests every batch of its certified products for banned substances.
Read our tips on buying genuine protein powder in Qatar to learn how to spot a real product.
Mistake 8: Ignoring Health Conditions
If you have kidney disease, protein needs careful planning. The US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) explains that protein breaks down into waste that the kidneys must remove. It advises working with a dietitian or doctor on the right amount. It is also worth checking with your doctor if you have liver disease or are pregnant.
How to Take Protein Supplements the Right Way
Avoiding these protein supplement mistakes comes down to a simple routine. If you want to know how to take protein supplements well, follow these steps:
- Work out your daily protein target first
- Get most of your protein from meals
- Use a shake to fill the gap, with 20 to 40g of protein per serving
- Choose a type that suits your stomach and diet
- Read the label and buy from a trusted pharmacy
There is no single best protein supplement for everyone. The right one depends on your goal and how your body handles dairy.
Where to Buy Protein Supplements in Qatar
RAF Pharmacy stocks whey, whey isolate and plant protein from known brands. A few options available at the time of writing:
- Optimum Nutrition Gold Standard 100% Whey, Double Rich Chocolate, 907g, QAR 230
- Dymatize ISO100 Whey Protein Powder, Cookies & Cream, 620g, QAR 250
- Applied Nutrition Critical Plant Protein, Chocolate, 1.8kg, QAR 300
See our full range of protein supplements in Qatar, or go straight to our whey protein collection. If you are not sure which product to choose, our pharmacists can help you avoid common protein supplement mistakes. Shop at any RAF branch across Qatar or order online. We offer 1 to 2 hour express delivery, free delivery above QAR 99, and a pharmacist on WhatsApp if you would like advice first.
FAQs
What are the most common mistakes when taking protein supplements?
Common protein supplement mistakes include taking more than you need, replacing meals with shakes and taking all your protein in one go. Others are worrying too much about timing, ignoring lactose-related side effects and buying from sellers you cannot verify.
How much protein supplement should I take per day?
It depends on how much protein you already get from food. Work out your total daily target, then use a supplement only to cover the gap. The ISSN suggests 20 to 40g of protein per serving. Only take as many servings as you need to reach your target.
Is it bad to take too much protein?
For most healthy people, a high protein intake appears to be safe, but there is no extra benefit. People with kidney or liver disease should speak to their doctor before increasing their protein, as their needs are different.
What is the best time to take a protein supplement?
There is no single best time. Total daily protein matters more than exact timing. Take it when it suits your routine, such as after a workout, with breakfast or between meals. Casein is often taken before bed because it digests slowly.
Can you take protein supplements every day?
Yes, healthy adults can generally take protein supplements daily. Make sure your total protein intake stays within your needs and that most of it still comes from food. Stick to the serving size on the label.
