Using protein powder that is a couple years old can be safe, but there are a few things to consider first. The main concerns with old protein powder are a loss of protein quality, taste changes, and potential bacterial growth. Here are some quick answers on using old protein powder:
Is 2 year old protein powder safe?
Generally, protein powder that is unopened and stored properly can last 2 years past its expiration date and still be safe to consume. However, once opened, protein powder will start to slowly degrade in quality and taste over time. At around 2 years after opening, the quality loss is more noticeable.
Does protein powder expire?
All protein powders have an expiration date, usually around 18-24 months from the manufacturing date. The expiration date is an estimate of when the manufacturer guarantees full potency and flavor. After the expiration date, protein powder slowly declines in quality but does not necessarily become unsafe to consume immediately.
Can expired protein powder make you sick?
Consuming expired protein powder is unlikely to make you acutely sick right away. However, degradation in protein quality can lead to reduced muscle building effects. Consuming very old protein powder that smells rancid could potentially cause GI upset in some people sensitive to spoilage.
What happens if you use expired protein powder?
As protein powder expires, a few things happen. The protein can denature and lose its anabolic muscle building effects. The taste and texture can change and become chalky or rancid. And there is higher risk for bacterial growth the older it gets. Using very expired protein likely provides less benefits.
Can I still use protein powder after 2 years?
You can still consume protein powder that is 2 years old after opening, but it may not be ideal. At this point, the protein has degraded somewhat, the taste and texture likely changed somewhat, and there is increased risk of spoilage. It’s best to discard protein powder after 1-2 years post-opening.
Conclusion
In summary, while 2 year old unopened protein powder may still be safe, consuming protein powder more than 1-2 years after opening is not recommended. The protein quality degrades over time after opening, providing less muscle building benefit. Additionally, the taste declines considerably and risk of spoilage increases over that timeframe. For best results, use up your protein powder within 1-2 years of opening and discard older powder beyond that point.
How does protein powder expire?
There are a few key factors that cause protein powder to expire and degrade in quality over time:
- Protein denaturation – Exposure to moisture, heat, or sunlight can cause the complex protein structures to unfold and lose their bioavailability.
- Oxidation – Fats in the powder oxidize over time, causing rancid tastes and loss of nutrition.
- Moisture absorption – Powder can absorb moisture from the air over time, especially if not sealed properly, promoting spoilage.
- Enzyme activity – Enzymes remain active even in powders, slowly breaking proteins down over time.
For these reasons, protein powders have a limited shelf life, even if unopened. Once exposed to air by opening, the degradation processes accelerate.
How long does protein powder last unopened?
Most protein powders can last around 2 years past the expiration date before significant degradation if stored properly unopened. An unopened container protects the powder from moisture, contaminants, and oxygen exposure. As long as it was stored in a cool, dry place, unopened protein powder can maintain potency for longer.
Whey protein powder
Can last 1-2 years past expiration date unopened.
Plant protein powder
Can last 2+ years past expiration unopened due to higher stability.
Collagen protein powder
Can last 1-2 years past expiration unopened before collagen peptides degrade.
Does protein powder need to be refrigerated?
Refrigeration can extend the shelf life of opened protein powder somewhat by slowing degradation, but is not mandatory. Both whey and plant proteins are stable at room temperature when sealed from moisture. The exception is liquid ready-to-drink protein shakes, which do require refrigeration after opening.
Benefits of refrigeration
- Slows oxidation and enzymatic breakdown of proteins
- Reduces microbial growth risk from condensation
- Maintains optimal taste and texture longer
Downsides of refrigeration
- Possibility of moisture condensation when taken out
- May slightly alter texture
- Takes up refrigerator space
How to store protein powder properly
To maximize protein powder’s shelf life both before and after opening, follow these storage tips:
- Store in a cool, dry pantry before opening.
- Keep sealed in original container until first use.
- Transfer opened powder to an airtight container.
- Keep away from direct sunlight and heat sources like ovens.
- Refrigeration can extend life but is not required.
- Keep scoops and containers dry when taking powder out.
- Write the opening date on the container.
What are signs protein powder has gone bad?
Look for these signs your whey or plant protein powder has spoiled and should be discarded:
- Clumping/caking – Powder is tightly compacted and difficult to scoop.
- Color changes – Unnatural darkening or hue shift from original color.
- Texture changes – Powder becomes hard, crunchy, or gritty.
- Odor – Smell becomes rancid, stale, or unpleasant.
- Taste – Bitter, sour, or other off tastes.
- Mold – Visible fuzzy spots or cloudiness.
Will expired protein powder hurt you?
Consuming whey or plant protein powder a few months past expiration is very unlikely to cause harm or illness in otherwise healthy people. However, protein powder that is expired by multiple years and shows signs of spoilage should not be consumed, as bacterial growth may have occurred.
Symptoms of consuming truly spoiled, rancid protein powder could include:
- Nausea or vomiting
- Diarrhea or stomach cramps
- Headache
- Dizziness
These symptoms would likely be mild unless you have an underlying condition, but it’s best not to take the chance with very expired powder.
Does expired protein powder lose effectiveness?
Over time past its expiration date, protein powder starts to lose its nutritional quality and effectiveness for things like building muscle. Here’s a look at what happens:
1-2 years expired:
- Some loss of amino acid content.
- Slight decline in protein synthesis stimulation.
- Decrease in muscle-protecting effects.
2+ years expired:
- More significant loss of amino acid levels.
- Greatly reduced anabolic, muscle-building effects.
- Much lower antioxidant activity.
While having some protein is better than none, best results for muscle gain and recovery come from using non-expired protein powder within a couple years at most after opening.
Does expired plant protein still work?
Plant-based protein powders like soy, pea, and hemp proteins have greater shelf stability compared to whey. However, they can still degrade in quality and effectiveness over time:
- Isoflavone content declines over 2+ years.
- Antioxidant capacities decrease over time.
- Amino acid levels slowly reduce over years expired.
- Protein conversion rates drop more rapidly once opened.
In general, plant proteins maintain their quality better than whey when expired, but will still slowly lose potency. Pea protein in particular remains stable longer term when unopened. For best results, consume opened plant proteins within 1-2 years as well.
Is it bad to consume expired protein powder every day?
Consuming expired protein powder every day is not necessarily harmful short term, but not recommended for optimal health and fitness results long term. The main downsides of using expired protein powder daily include:
- Greatly reduced muscle protein synthesis compared to non-expired powder.
- Loss of amino acids important for metabolism and recovery.
- Oxidative stress on the body over time without antioxidants.
- Increased risk for digestion issues if rancid.
- Unpleasant taste can make daily consumption unappealing.
While using expired protein powder once in awhile won’t cause major issues for most healthy people, you’re better off replacing it within 1-2 years of opening to get the full benefits of maximum protein quality and taste.
How do you dispose of expired protein powder?
To safely get rid of old, expired protein powder, follow these tips:
- Wear gloves and a mask to avoid inhalation.
- Seal powder in plastic bags if open container.
- Place in trash bags to contain leakage.
- Dispose of normally with household waste.
- Can be buried in soil away from water sources.
- Do not attempt to compost or flush down toilet.
Properly disposing of expired protein helps keep it contained and protects the safety of yourself and others. Whey and plant proteins can start to degrade into compounds that may be irritating when expired for a long time.
Conclusion
In most cases, consuming protein powder that has been expired for under 2 years but has been stored properly should not pose significant health risks, especially if it does not show outward signs of spoilage. However, its protein quality and taste decline considerably after 1-2 years of opening. For optimal muscle building, recovery, and flavor from your protein powder, it is best to use up opened containers within a year or two of opening and buy fresh powder instead of trying to finish very old tubs.
