Protein powder is a popular nutritional supplement used by athletes, bodybuilders, and anyone looking to increase their protein intake. It typically comes in a powder form and can be mixed into shakes, smoothies, oatmeal, baked goods, and more. But what happens if protein powder gets too hot? Can high temperatures affect the quality and nutritional value of protein powder? Let’s take a closer look.
Does Heat Damage Protein Powder?
Yes, high heat can damage protein powder and cause it to lose some of its nutritional value. Protein powder is made up of amino acids, which are sensitive to heat. When exposed to high temperatures, the protein structures in powder can become denatured. This causes the tightly wound protein molecules to unfold and bind together into clumps. Denaturation changes the protein’s shape and chemical properties.
Additionally, certain amino acids like lysine and arginine are especially susceptible to damage from heat. Excessive heat can cause them to degrade or burn off completely. This lowers the total amino acid content of the protein powder.
Heating protein powder does not necessarily render it useless. But it can result in the following changes:
- Lower protein quality due to denaturation
- Reduced amino acid content
- Decreased solubility – powder becomes clumpy and won’t dissolve properly
- Unpleasant taste and smell
- Diminished nutritional value
The extent of the damage depends on the temperature and duration of heat exposure. But it’s clear that high heat can negatively impact whey, casein, egg, and plant-based protein powders.
What Temperatures Damage Protein Powder?
There is no definitive temperature that immediately damages protein powder. Protein starts to denature at temperatures above 104°F (40°C). But the higher the temperature, the quicker and more extensive the deterioration. Here’s a general guide to how heat affects protein powder:
- 140°F (60°C) – Slight denaturation may begin
- 160°F (71°C) – Moderate denaturation
- 180°F (82°C) – Extensive denaturation and degradation
Keep in mind that these effects accumulate over time. For example, an hour at 180°F will likely damage protein powder much more than five minutes at the same temperature.
Pasteurization, which uses high heat to destroy bacteria, can also damage proteins. Protein powders are sometimes pasteurized at temperatures between 280°F-300°F (138°C-149°C). This does denature some of the protein, but powder manufacturers accept this as a necessary step to improve product safety.
Freezing and refrigeration temperatures do not typically affect protein powder. So keeping it cold will prevent protein breakdown.
Does Cooking Protein Powder Ruin It?
Yes, cooking protein powder or exposing it to any high cooking temperatures will likely damage it and reduce its nutritional quality. Here are some examples of how different cooking methods affect protein powder:
Baking
Baking protein powder into goods like muffins, breads, or protein bars subjects it to temperatures from 325°F-450°F (163°C-232°C). This level of heat causes substantial denaturation and amino acid breakdown. The protein will lose solubility and become difficult for the body to digest and absorb.
Frying
Frying also exposes protein powder to very high heat, usually around 350°F-375°F (177°C-191°C). The hot oil can quickly denature proteins. Using protein powder in fried batters or coatings will damage and oxidize the protein.
Sautéing
Sautéing typically uses temperatures of 300°F-500°F (149°C-260°C). Protein powder added directly to a sauté pan would overheat and become denatured. You may be able to add a small amount to lightly cooked foods at the end of sautéing. But extended cooking or high heat will ruin the proteins.
Boiling
Boiling water reaches 212°F (100°C), hot enough to start degrading protein powder. Adding protein powder directly to boiling water can cause clumping and destroy heat-sensitive amino acids. It may survive short stints in hot foods like oatmeal or soups, but prolonged boiling will break down the proteins.
In general, you should avoid cooking protein powder or adding it to very hot foods. Exposure to sustained high temperatures will damage the quality of the protein.
Does Microwaving Protein Powder Cause Problems?
Yes, microwaving can absolutely damage protein powder. Microwaves heat food very quickly and can generate temperatures above 200°F (93°C). Several studies have looked at the effects of microwaving on protein quality:
- One study found microwaving whey protein concentrate for just 60 seconds at 900 watts significantly decreased protein solubility and led to denaturation and aggregation.
- Microwaving egg white protein powder at 800 watts for 60 seconds also reduced the overall protein quality and available amino acids like cysteine.
- Another study showed microwaving soy protein isolate led to denaturation when heated to over 185°F (85°C).
Based on this research, microwaving any type of protein powder will likely damage it. It’s best to add protein powder only to foods that have cooled after being microwaved. Avoid microwaving protein powder directly.
Can You Put Hot Liquids in Protein Shakes?
It’s best to avoid using extremely hot liquids when making protein shakes. Adding protein powder to liquids hotter than 160°F (71°C) can cause the proteins to denature and degrade. This applies to hot coffee, tea, or water.
Letting hot liquids cool first helps prevent protein damage. You can speed up the cooling process by placing liquids in the refrigerator for 5-10 minutes before blending. Another option is making cold brew coffee or tea and using ice to chill water.
Using lukewarm or room temperature liquids is ideal when mixing protein shakes. This prevents excessive heat exposure that could break down protein molecules and hinder digestion.
Does Protein Powder Go Bad from Heat During Shipping?
Protein powder that overheats during shipping or storage can start to deteriorate. However, reputable supplement companies take steps to prevent this.
Here are some tips companies use to protect protein powder when shipping and storing:
- Insulated packaging to regulate temperature
- Shipping with ice packs in hot weather
- Temperature monitoring and alarms on storage containers
- Climate controlled warehouses and trucks
- Avoiding direct sunlight and heat sources
With proper shipping and storage methods, protein powder should remain stable. But if you receive a container that was clearly exposed to excessive heat, the powder may be partially degraded.
Signs that protein powder suffered heat damage during shipping include:
- Clumpy texture instead of fine powder
- Yellow or brown discoloration
- Burnt or unpleasant smell
- Fast separation when mixing shakes
Avoid using protein powder that arrives warm or shows any signs of heat damage. Contact the manufacturer for a refund or replacement.
Can Protein Powder Explode in Heat?
Protein powder cannot literally explode from heat exposure. However, rapid heating can cause a few issues:
- Expanding containers – plastic protein containers may bulge or deform if left in hot conditions. Trapped steam from moisture creates pressure.
- Bubbling shakes – adding powder to extremely hot liquids can cause bubbling and foaming as the proteins denature.
- Popping air pockets – air pockets trapped in clumped powder could rapidly expand and pop when heated.
Avoid subjecting closed containers of protein powder to extreme heat. Store containers at room temperature or in cool, dry places to prevent pressure buildup.
Additionally, slowly sprinkle powder into heated liquids rather than dumping it all in at once. This helps prevent violent bubbling from rapid protein denaturation.
How to Prevent Heat Damage to Protein Powder
Here are some tips to keep your protein powder away from excessive heat:
- Store opened and unopened containers in a cool, dry place – not near a heat source or in direct sunlight.
- Keep your pantry, cupboards, or protein storage area away from hot appliances like ovens or dishwashers.
- Refrigerate or freeze powder to extend its shelf life during hot weather.
- Avoid leaving protein powder in hot vehicles.
- Mix shakes and smoothies with ice cold ingredients and liquids.
- Never microwave or cook protein powder directly.
- Add protein powder at the end of cooking when food has cooled.
- Buy small containers if you use it slowly to limit air exposure.
Taking these precautions will help prevent damaging your protein powder with heat. Pay close attention to storage conditions and mixing methods for best quality and nutritional value.
Does Overheated Protein Powder Lose All Nutritional Value?
No, heating protein powder does not make it completely useless or void of all nutrition. But it does gradually reduce protein quality and amino acid content as temperature rises:
- Up to 140°F (60°C) – Very minor changes
- 150-200°F (66-93°C) – Some denaturation, 10-30% decrease in amino acids
- Over 200°F (93°C) – Extensive breakdown, 50-70% decrease in amino acids
Severely overheated protein powder retains some nutritional value, but much less compared to an unheated powder. It’s still able to provide calories and a decent hit of macronutrients. But the proteins will be far less bioavailable and poorly digested.
Aim to keep your powder away from prolonged, direct high heat to get the full amino acid and protein content. But if some heat exposure does occur, it won’t make the product completely useless.
Can You Still Use Heated Protein Powder?
You don’t necessarily have to throw out protein powder that got mildly overheated. Here are some ways you may be able to salvage and use heated powder:
- Use in baked goods – denatured proteins will still provide nutrition.
- Add to warmer foods toward the end of cooking.
- Blend into smoothies with frozen fruit to improve texture.
- Mix a small amount into oatmeal or yogurt.
- Make high-protein energy bites or bars.
If the powder smells burnt or is badly clumped, it may be best to discard it. But powder that suffered minimal heat damage can still be used in some recipes.
The Bottom Line
Excessive heat damages protein powder and reduces its nutritional quality. While protein powders are shelf-stable at room temperature, high temperatures above 140°F (60°C) start to degrade their proteins and amino acids. Cooking, microwaving, or adding powder to hot liquids can cause clumping and denaturation.
To retain maximum protein quality, avoid exposing powder directly to high heat. Quick heating in microwaves or boiling water is especially damaging. Store opened and unopened containers in a cool, dry place. Refrigeration can also extend shelf life in hot conditions.
With proper handling and storage, protein powder can remain stable and nutritious. But buyers should inspect containers upon arrival and watch for signs of heat damage like fouls smells, clumping, or discoloration. Take steps to keep protein powder away from direct sunlight and excessive warmth. This will help the product retain its high nutritional content and quality.