Is It Safe to Take Expired Protein Powder? A Dietitian Weighs In
And how to tell if yours has gone bad.
Reviewed by Dietitian Maria Laura Haddad-Garcia
Are you guilty of digging into your pantry only to find a dusty old tub of protein powder that seems to have been there for years? We've all been there. But the question is, can you still put that protein powder to good use, or is it destined for the trash? In this article, we uncover whether protein powders expire, explore the potential risks of consuming them past their prime, and reveal some telltale signs that your protein powder may have gone bad. Plus, we'll equip you with the know-how to properly use and store your protein powder, ensuring you get the most out of your supplements.
Related: What Happens to Your Body When You Take Protein Powder Every Day
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Do Protein Powders Expire?
Protein powders have become a staple for many health-conscious folks, whether you're an athlete, weekend warrior, or just looking to supplement your diet with an extra protein boost. But what about their shelf life? Well, the good news is that most protein powders are formulated to have a lengthy shelf life. However, this can vary depending on the type of protein powder and its ingredients. Whey and casein powders, derived from dairy, might have a shorter shelf life than plant-based options like pea or rice protein. Store your protein powder in a cool, dry place away from direct sunlight to ensure it stays fresh.
Sarah Schlichter, M.P.H., RDN, a registered dietitian at Bucket List Tummy, tells EatingWell, “Like most foods, protein powders can expire and have a finite shelf life, though they’re longer than many other products if properly stored. Part of this is likely due to the additives, emulsifiers and ingredients. The shelf life of most protein powders is between 9 to 18 months, though those with fewer ingredients may expire quickly. Some protein powders may have a 'best before' date, which you can use for reference, though not all do.”
Related: Pea Protein vs. Whey Protein: Which Is Better?
Can You Use Expired Protein Powders?
Consuming protein powder a bit past its expiration date won't lead to an immediate health risk. Expiration dates primarily indicate when the product is at its peak freshness and potency. But what happens when you go beyond that date? Schlichter says, “Over time, the protein's quality, taste and nutritional value can degrade gradually. It might not mix as well, have a slightly altered flavor, or lose some of its protein content. In essence, it's like sipping a not-so-fresh protein shake. However, if the powder smells off, looks significantly different or has developed an odd texture, it's best to play it safe and discard it.”
Potential Risks
Nutrient Degradation: Over time, the nutritional content of expired protein powder may decline, reducing its effectiveness in supporting muscle recovery and growth.
Altered Taste and Texture: Expired protein powder can develop an unpleasant taste, gritty texture or even a rancid odor, making it unappetizing.
Digestive Discomfort: In some cases, consuming expired protein powder might lead to digestive issues, like bloating, gas or an upset stomach, especially if the powder has spoiled.
Reduced Protein Content: Expired protein powder may contain less protein than stated on the label due to degradation over time, potentially affecting your ability to meet your protein intake goals.
“Protein powders are less likely to be contaminated with bacteria since they’re not normally subject to water or moisture if properly stored in a cool and dry place,” explains Schlichter. “However, the nutrients and protein in the powder may decrease or become less potent over time. While someone isn't likely to get a foodborne illness from old or expired protein powder, they may experience minor gastrointestinal symptoms or just an off taste or smell.”
Related: The 5 Best Protein Shakes and Protein Powders, Taste-Tested by Dietitians and Editors
How to Tell If Your Protein Powder Has Gone Bad
Check the Expiration Date: The easiest way to determine if your protein powder has gone bad is by checking the expiration or “best before” date on the packaging. If it's past this date, consider it expired since its quality might be compromised.
Inspect for Unusual Odors: Give your protein powder a sniff test. It clearly indicates that it's gone bad if it emits an unusual or foul odor. Fresh protein powder should have a neutral or slightly sweet aroma.
Examine for Clumping or Discoloration: Visually inspect the powder. If you notice clumps, a change in color or any signs of moisture, this could indicate spoilage. Protein powder should have a consistent texture and color.
Taste-Test with Caution: While not the most recommended method, you can taste a small amount of the protein powder to check for any off flavors. If it tastes different than usual, bitter or rancid, discard it immediately.
“If you notice an off smell or taste, different coloring or even a different texture (clumpy, moist, mold), it's best to throw out your protein powder and purchase a new one,” advises Schlichter.
How to Store Your Protein Powder
“Protein powder should be stored in a cool, dark and dry place, where it can avoid moisture and oxidation from light or heat,” says Schlichter. “Storing protein powder at proper temperatures, around 70 to 72 degrees Fahrenheit, will ensure a longer shelf life. Also, completely close or seal your protein powder container or bag to prevent moisture or other particles from entering. If your protein powder comes in a bag you can't completely seal, you can double-bag it or place it in a larger ziplock bag to seal the contents completely.”
Related: 16 High-Protein Smoothies to Start the Day Strong
The Bottom Line
Consuming protein powder supplements a bit past their expiration date is generally safe, as the best before date is when it loses peak freshness. However, taking protein powder well after it expires can cause the supplement to lose some of its nutritional properties and lead to gastrointestinal symptoms like bloating, gas and upset stomach. If your protein powder has expired, examine it for unusual odors, discoloration, clumping and off taste. And, as always, don’t rely on protein powder supplements as your sole protein source and use them as their name suggests—to supplement an already healthy, well-balanced diet.
Related: Can Too Much Protein Powder Cause Side Effects?
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