Side effects of Beef protein
Beef protein is usually well tolerated, since it is essentially a hydrolyzed food protein. However, «well tolerated» does not mean «without any risks». The editorial team gathered possible side effects, dividing them into those related to the protein itself, to the additives in the composition, and to product quality.
General safety profile
Beef isolate is a food protein obtained from cattle raw material through hydrolysis and purification. From a pharmacological standpoint it has no specific «action» different from that of protein from food, so most of its side effects coincide with those that can arise from any sharp increase in protein in the diet.
The position stand of the International Society of Sports Nutrition (ISSN, 2017) notes that in healthy people who train, protein intake in the range of approximately 1.4–2.0 g per kilogram of body weight per day is not only sufficient but also safe. Systematic reviews find no harm to kidney function in healthy adults at higher protein intake.
Thus, the main risks arise not from the mere fact of consuming beef protein, but from a person's individual characteristics, existing diseases, excessive doses, or a low-quality product.
Below we consider these risk groups separately, so the reader can assess which of them apply to their particular situation.
The digestive system
The most common complaints when consuming any protein shakes concern digestion: bloating, a feeling of heaviness, flatulence, changes in bowel movements. Compared with whey concentrate, beef isolate has an advantage — it contains no lactose, so people with lactase deficiency usually tolerate it better.
At the same time, digestive symptoms are often caused not by the protein but by the auxiliary components. Sugar alcohols (sorbitol, maltitol, xylitol), inulin, and some thickeners can increase gas formation, especially in sensitive people. Artificial sweeteners themselves are considered safe in permitted amounts, but individual reactions may differ.
- Bloating and flatulence — more often due to sugar alcohols, added fiber, or too large a serving at once.
- Nausea — when consuming a concentrated shake on an empty stomach or right before intense training.
- Constipation — with a sharp increase in protein against a backdrop of insufficient water and fiber intake.
- A specific aftertaste and belching — associated with the hydrolysate and flavorings, more often in cheap products.
Most of these manifestations pass if you reduce the serving, split it into several intakes, drink enough water, and choose a product with a shorter ingredient list. If, however, symptoms are persistent or accompanied by pain, blood in the stool, or weight loss, consultation with a gastroenterologist is needed.
Some people notice that hydrolyzed proteins are tolerated better than whole ones. This is individual and has no convincing confirmation in studies specifically for beef isolate.
Allergic reactions
Beef allergy occurs much less often than allergy to milk or eggs, but it does exist. Alpha-gal syndrome deserves special attention — an allergy to the carbohydrate galactose-alpha-1,3-galactose found in the meat of mammals. It was described by Commins and colleagues (2009): a characteristic feature is a delayed reaction several hours after eating red meat.
Alpha-gal syndrome is linked to tick bites, and it can manifest as hives, swelling, abdominal pain, and even anaphylaxis. Whether the allergen persists in a particular hydrolyzed isolate depends on the technology and raw material, so people with this diagnosis should avoid beef products without clearance from an allergist.
It is also important to remember that some people allergic to cow's milk proteins have cross-sensitivity to beef, in particular to bovine serum albumin. For them, switching from whey to beef protein does not guarantee safety.
| Situation | Possible reaction | What to do |
|---|---|---|
| Diagnosed alpha-gal syndrome | Delayed hives, anaphylaxis | Avoid, consult an allergist |
| Allergy to cow's milk proteins | Possible cross-reaction | Testing under a doctor's supervision |
| Reaction to flavorings, colorings | Rash, itching | Choose a product without flavor additives |
| Unknown cause of rash after intake | Skin manifestations | Stop taking it, see a doctor |
Any signs of a severe allergic reaction — difficulty breathing, swelling of the lips or tongue, a sharp drop in blood pressure — are grounds to call emergency services immediately.
Kidneys, uric acid, and metabolism
The popular fear that protein «wrecks the kidneys» finds no confirmation in healthy people. A meta-analysis by Devries and colleagues (2018) found no significant difference in changes in kidney function between healthy adults on a high-protein and a regular diet.
The situation is different in people with chronic kidney disease. For them, the KDIGO clinical guidelines recommend monitoring and, in many cases, limiting protein intake. Therefore such patients can take any protein supplements only with a nephrologist's permission.
As for gout: consumption of red meat is associated with an increased risk of gout, as shown by the large prospective study of Choi and colleagues (2004). However, this effect is attributed primarily to the purines in meat, and the purine content in deeply purified hydrolysates may differ. There is little reliable data specifically for beef isolates, so people with gout should discuss the supplement with a rheumatologist.
Excessive protein intake can also crowd vegetables, fruits, and whole grains out of the diet. This is not a side effect in the classic sense, but over the long term such dietary imbalance is undesirable.
Risks related to product quality
Sports nutrition in many countries is regulated as food products rather than as medicines, so control over composition is less strict. Independent checks of protein supplements in various countries have from time to time revealed discrepancies in the declared protein content and impurities of heavy metals.
One of the practices of unscrupulous manufacturers is so-called amino spiking: adding cheap free amino acids, for example glycine or taurine, to artificially inflate the «protein» figure in a nitrogen-based analysis. For beef isolates of collagen origin, assessing the real protein quality is already difficult, so a transparent amino acid chart is especially important.
For professional athletes there is a separate risk — contamination with banned substances during production. It is recommended to choose products that have passed independent certification for the absence of doping substances.
Finally, improper storage (moisture, high temperature) can lead to clumping of the powder, oxidation, and growth of microorganisms. A product with an altered smell or color is better not consumed.
Editorial conclusions
For a healthy person, beef protein in reasonable amounts has a favorable safety profile, and the most common complaints concern digestion and are usually related to auxiliary components or overly large servings.
Real medical restrictions exist for people with chronic kidney disease, alpha-gal syndrome, gout, and some allergies — for them the decision should be made by a doctor.
An equally important risk factor is the quality of the specific product, so it is worth choosing manufacturers with independent laboratory tests and a transparent composition.
We also recommend reading our materials «Who should not take beef protein», «Beef protein: available forms and which to choose», and «Myths about beef protein».
References
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Devries MC, Sithamparapillai A, Brimble KS, Banfield L, Morton RW, Phillips SM. Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis. J Nutr. 2018;148(11):1760–1775.
- Commins SP, Satinover SM, Hosen J, et al. Delayed anaphylaxis, angioedema, or urticaria after consumption of red meat in patients with IgE antibodies specific for galactose-alpha-1,3-galactose. J Allergy Clin Immunol. 2009;123(2):426–433.
- Choi HK, Atkinson K, Karlson EW, Willett W, Curhan G. Purine-rich foods, dairy and protein intake, and the risk of gout in men. N Engl J Med. 2004;350(11):1093–1103.
- Kidney Disease: Improving Global Outcomes (KDIGO) CKD Work Group. KDIGO 2012 clinical practice guideline for the evaluation and management of chronic kidney disease. Kidney Int Suppl. 2013;3(1):1–150.
- Valenzuela PL, Mata F, Morales JS, Castillo-García A, Lucia A. Does beef protein supplementation improve body composition and exercise performance? A systematic review and meta-analysis of randomized controlled trials. Nutrients. 2019;11(6):1429.
Andriy Melnyk
A strength-sports coach and author of programs for beginner and intermediate levels. Writes about training planning.
