You’ve probably seen those warnings on food labels that tell you to consume by a specific date or suffer the consequences. But what happens if you don’t heed those warnings? Can expired protein powder hurt you?
Let’s find out.
Does Protein Powder Expire?
Yes, just like any other food item, protein powder has a shelf life.
Depending on the type of protein powder, it can expire anywhere from 9-19 months after opening.
If appropriately stored under normal conditions, you can extend that shelf-life up to 2 years.
The expiry date should be clearly marked on the package or container.
What Causes Protein Powder To Go Bad?
Protein powder goes bad for a few different reasons.
Air, heat, light, and moisture all contribute to the breakdown of proteins.
Air:
The most common is oxidation, which occurs when oxygen comes into contact with the product. This process causes proteins in the powder to break down and become less effective over time. It also makes the taste and smell of your protein shake less appetizing.
Heat:
Prolonged exposure to high temperatures can denature (break down) the proteins in your protein powder.
It could make it insoluble and harder to dissolve in liquids.
Ideally, keep your container away from direct heat sources (sunny windows, ovens, etc.).
Light:
Like heat, too much exposure to light can break down the proteins in your powder.
That’s because photons can damage the proteins, which reduces their effectiveness.
Moisture:
Excess moisture in your protein powder container can lead to the formation of bacteria, which can cause it to spoil.
Moisture will also cause clumping and lumping, making your shakes less enjoyable.
What Happens When Protein Powder Expires?
When your protein powder expires, you may notice a few changes in smell, taste, and texture.
The most obvious sign that it has gone bad is if it smells or tastes off – the best thing to do if that’s the case is to get rid of the powder.
You may also notice that it has hardened or lumped together, which signifies that the proteins have denatured and become less effective.
You may also notice a color change.
This leads me to…
What Happens If You Consume Expired Protein Powder?
I’ve read several articles (like this one) that suggest protein powder is still somewhat safe to consume shortly after its expiry date – as long as it’s been well-kept and isn’t rancid.
In my opinion, if it’s expired, then you’re likely not going to get the same nutritional benefits.
The proteins in the powder have broken down and are less effective, so you won’t get as much out of them as you used to.
In extreme cases where your expired protein powder has gotten to the point where it has mold or bacteria growing on it, don’t even take the chance.
Consuming it could potentially cause food poisoning or other health issues.
- Many amino acids, vitamins, and minerals found in the expired powder can break down, leading to stomach issues and poor absorption of vital nutrients.
- The fat content of expired protein powder can become rancid and lead to digestion issues.
- Also, some formulations of expired protein powder can cause food poisoning or unpleasant gastrointestinal distress.
So even though there may be no immediate danger with taking expired protein powder, it’s best to avoid it.
It’s a good idea to check expiration dates regularly and keep an eye out for any changes in smell or taste before using your protein shake.
And if you’re ever unsure, it’s best to just err on the side of caution so you won’t have to worry about any unnecessary health risks.
What Should You Do With Expired Protein Powder?
If your protein powder has expired, it’s best to throw it away.
Not only may it be ineffective in terms of providing you with nutrition, but like I previously mentioned, it could also make you sick.
There really isn’t much else to it – as soon as you notice any changes in smell, taste, or texture – or if you’re in doubt, discard it.
How Do I Know If My Protein Powder Is Expired?
Here are a few easy ways to tell if your protein powder has gone bad:
- Check the expiration date on the packaging.
- Smell and taste it – if there is an off odor or taste, it’s best to toss it.
- If the powder has hardened, lumped together, or changed in color, that could be a sign of oxidation.
Does Protein Powder Expire If Unopened?
The short answer is Yes, protein powder will expire even if it hasn’t been opened.
The reason for this is that the proteins in the powder are still susceptible to oxidation, which breaks them down.
And just like any other packaged food, it can still become stale, or you could run into quality issues whether the package has been opened or not.
That’s why it’s important to pay attention to expiration dates regardless of whether you’ve used your protein powder or not.
Does Plant-based Protein Powder Expire?
Yes, plant-based protein powder will expire just like any other type of protein powder.
But plant-based proteins will typically last longer than other protein powders because they don’t contain any animal-based (milk) ingredients, which are more likely to spoil.
Plant-based proteins can last for up to 2 years.
But again, it’s important to check the expiration date on the packaging and use your best judgment if there are any signs of spoilage.
How Long Can You Use Protein Powder After The Expiration Date?
If stored properly, you can use your protein powder anywhere from 2-3 months past its expiration date.
That’s because many protein powders have additives in them that can help extend their shelf-life up to 2 years.
However, it’s important to keep your container away from heat sources and excessive light in order to maintain optimal freshness.
Exposure to both of these elements can break down the proteins in the powder and make them less effective.
Moisture is also another element that you’ll want to avoid at all costs – excess moisture can lead to bacterial growth, clumping, and spoilage.
Since they are dry powders, they typically don’t go bad immediately.
But I do want to reinforce that even though many protein powders may still be safe to consume shortly after their expiration date, you’re consuming them at your own risk.
It’s still up to you to make sure it is safe to do so.
Is It OK To Use Expired Protein Powder?
No, it is not OK to use expired protein powder.
It may not be immediately dangerous to consume expired protein powder, but there are risks associated with taking it past its expiration date.
These include food poisoning, unpleasant gastrointestinal distress, and reduced effectiveness of the nutrients contained in the powder.
So as a general rule of thumb, it’s best to avoid using expired protein powder altogether.
If you find that your protein powder has already gone bad or if you have any doubts, then the best thing you can do is just discard it and get a new container.
That way, you won’t have to worry about any unnecessary health risks.
Does Protein Powder Expire Faster When Mixed With Other Ingredients?
Yes, protein powder can expire faster when mixed with other ingredients.
Once you add milk, juice, or other food products to a protein powder mix, then it starts to degrade at a much more accelerated rate.
Just like with anything else, once you start adding new ingredients into the mix, the previous expiration date becomes irrelevant.
That means you’ll need to pay closer attention to it.
This is usually the case for protein shakes. So you’ll want to read the next two sections to find out what happens.
What Happens If I Leave Out Protein Shakes?
Protein shakes go bad almost immediately if left unchecked.
If you leave out your protein shake out for too long, then it will start to lose its nutritional value and may even become a breeding ground for bacteria.
They start to lump up, spoil, and taste bad.
So if you’re not going to be drinking your protein shake right away, then you should store it in the fridge for later use.
That way, it will stay fresh and retain its original nutritional value.
How Long Is A Protein Shake Drinkable After The Expiration Date Or Sitting Out?
Protein shakes are generally drinkable up to 2-3 hours after sitting out.
If left out in warmer temperatures, then the shake may become stale or even rancid within just a few hours.
It’s always best to store protein shakes in the fridge so that they’re ready for consumption whenever you’re ready.
When refrigerated, they can last for up to 24 hours.
You can also choose to freeze them for up to 3 months.
How To Store Your Protein Powder (Best Way To Store Protein Powder And Extend Its Shelf Life)
I’ve already touched on some of the things you can do to extend the shelf life of your protein powder, but let’s go over them again in more detail:
- Store your protein powder in a cool, dry place away from direct light. Exposure to sunlight and heat can break down the proteins in the powder and make it less effective.
- Keep your container sealed when not in use – this will help keep moisture out and prevent bacteria from growing on the surface of the product.
- Check expiration dates regularly – even if you think you may be able to get around it, expired food items can still harbor harmful bacteria that can make you sick.
- Never refrigerate or freeze your protein powder – even if you don’t plan on using it for an extended period of time. That’s because the fluctuations in temperatures can lead to moisture in the container.
It ultimately comes down to 2 simple things: keep your protein powder in airtight containers and make sure you don’t get any water in them.
Some FAQs About Whether Expired Protein Powder Can Hurt You
Here are a few more questions that touch on the safety and effectiveness of expired protein powder.
Can expired protein powder make you sick?
Yes, expired protein powder can make you sick.
If you don’t store it properly, expired protein powder is more likely to contain bacteria that can cause food poisoning and other unpleasant illnesses.
It also loses its nutritional value over time, so it won’t be as effective.
Is it OK to drink expired protein powder?
No, it is not a good idea to drink expired protein powder.
Its nutritional value is drastically reduced over time, and it’s just best to stay cautious.
If you have an old container of protein powder lying around, the best thing you can do is just discard it and get a new container.
That way, you won’t have to worry about any unnecessary health risks.
How long can I use my protein powder after the expiration date?
The general rule of thumb is that you should use your protein powder within two to three months after the expiration date.
If it’s been stored properly, it can still retain its nutritional value for up to six months after the expiration date.
However, if it’s been left in a warm place or exposed to moisture or other contaminates, the shelf life will be much shorter, and you should discard it as soon as possible.
So Summing It All Up – Can Expired Protein Powder Hurt You?
Protein powder is an essential part of many people’s diets, but like any other food item, there comes a time when it expires.
Paying attention to expiration dates and noticing changes in smell or taste can help make sure you don’t end up consuming bad or expired protein powder.
There’s still a small window where it’s safe to consume expired protein powder, but it’s best to be conservative and err on the side of caution.
You should always do your due diligence before using any type of expired food item, and if in doubt, just get rid of it.
Nothing is worth risking your health over!
Hope you found this helpful. Feel free to share your thoughts below.
Bhawesh Gupta is the lead writer behind NineCalories.com, bringing 4+ years of expertise in nutrition. With B.Sc and M.Sc degrees in Nutrition and membership in the Indian Dietetics Association (IDA), Bhawesh offers valuable insights into dietary science. His work focuses on promoting local foods and clearing up nutrition myths. Connect with Bhawesh on Instagram, where he shares his knowledge with over 371K followers.
