Protein powder might give you staying power. But does protein powder itself have staying power? Unfortunately, it doesn’t.
Just as with so many things we consume, protein powder typically carries an expiration date. Once you’ve opened a container of protein powder, it generally lasts six to 12 months, as long as you keep it in a cool, dry, dark place. Unopened protein powder might be safe to consume 12 to 24 months from the manufacturing date printed on the tub or packet it came in, or several months after the “best by,” “sell by” or “use by” date.
Is it safe to consume expired protein powder?
According to Men’s Health, expired protein powder “won’t wreak havoc on your gut,” unlike expired meat or dairy products normally do. If you spoon some expired protein into a breakfast smoothie, don’t fret too much about it making you ill, Men’s Health advises. While the expired powder might be perfectly safe, its effectiveness may have diminished.
Some protein powders put expiration dates on labels, but they aren’t required to do so.
“The expiration date does not necessarily reflect the ‘spoil’ date, but rather that the powder is at the peak of taste and nutritional quality,” FDA regulatory compliance attorney Heather Bustos told Delish. “Depending on the type of food, it can signal the food getting closer to spoiling, but not necessarily.”
How to tell when protein powder goes bad
If a container of protein powder looks or smells strange, it’s best to proceed with caution, according to Men’s Health. For instance, if the powder is emitting an unusual odor or has been stored in a hot, damp or wet place, you should consider throwing it away.
In some cases, protein powder might be ineffective due to what’s called Maillard browning. Men’s Health explains that this chemical reaction happens when protein interacts with sugar that remains after the manufacturer extracts whey from milk. This triggers a gradual breakdown of lysine, an amino acid. A lysine breakdown results in the powder losing some of its protein punch.
When considering whether to consume protein power that might be out of date, look for clumping, discoloration or a change in texture, according to Transparent Labs, which makes and sells supplements.
If you notice any of these signs, it’s wise to put the powder in the trash — even if the container hasn’t been opened.
What if the powder expired within the past couple of days? Put a bit of it on your tongue to see whether Maillard browning has caused the powder to lose some of its flavor, Men’s Health recommends. “If you taste cardboard, toss the protein powder,” the publication says.
What are the health risks of expired protein powder?
Aside from expired protein powder being less effective, it can cause health issues. Transparent Labs explains that expired powder could contain bacteria or mold, which can lead to a food-borne illness. Potential health problems include stomach pain, nausea or vomiting, according to Men’s Health.
“In many cases, protein that goes past its shelf life won’t present an imminent danger to your health — but that doesn’t mean the product is the same as it was the day you bought it,” Delish says.
How to prevent protein powder from going bad
To preserve the shelf life of protein powder, Men’s Health and Transparent Labs suggest:
- Storing it in a cool, dry, dark place.
- Keeping the scooper dry.
- Tightly closing the lid of the container after scooping out protein powder.
- Switching the powder to an airtight container, such as a Mason jar.
- Not stockpiling protein powder so that it doesn’t expire before you can consume it.
- Using individual packets of protein powder.
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