Protein Powder & Fatty Liver Disease: What’s the Verdict?

We’ve all been there: after getting the non-alcoholic fatty liver disease (NAFLD/MASLD) diagnosis, we were bombarded with diet restrictions, which are usually more confusing than not.

Since many of us use protein powder to meet the daily requirements for our particular situation, a burning question appears: can protein powder support liver health, or will it make things worse?

In this article, I’ll break down the science behind protein powder and fatty liver, share my personal experience, and give you everything you need to know to make an educated decision on the matter.

The Short Answer

Protein is not the enemy. In fact, studies show that increasing protein intake can actually help reduce liver fat. A diet higher in protein has been linked to:

• Lower liver fat accumulation
• Improved insulin sensitivity
• Reduced inflammation in the liver

That being said, not all protein sources are created equal. And while protein itself is beneficial, too much of it – especially from poor-quality sources – may do more harm than good.

Note: You can check out the studies mentioned above to learn more: here or here for whey protein. Finally, experts at LiveStrong also agree that protein (including protein powder) is good for the liver and can help you in your quest to reverse NALFD.

Let’s break it down!

The Science Behind Protein and Fatty Liver

Your liver plays a key role in breaking down protein, and it does this through a process called ammonia metabolism.

In a healthy person, this isn’t a big deal. However, if your liver is already affected by other problems – like the load-up of fat in case of fatty liver disease, overloading it with excess protein can increase ammonia levels, which may worsen liver function. But the key word here is “overload.”

Because here’s where it gets interesting, based on the studies I’ve linked to above:

• Whey protein has been found to reduce liver enzyme levels (ALT & AST), which are key markers of liver health.
• Protein-rich diets can help preserve muscle mass, which is crucial because muscle loss is common in fatty liver patients and worsens metabolic health.
• Some plant-based proteins, like soy, have shown promise in reducing fat buildup in the liver.

This means that, like with everything related to fatty liver disease, moderation is key. Overall, you must stick to eating a healthy diet (like the one recommended here) and make the required lifestyle changes.

Protein powder remains something that you can still consume if you don’t get enough protein through your diet – although normally you should. Keep in mind that some research suggests that excessive protein – especially from low-quality sources high in additives – could contribute to liver stress.

Incorporating protein powder into a liver-friendly diet

If you decide to use protein powder, here are some ways to incorporate it without getting bored and keeping your diet liver-friendly:

• Smoothies – Blend a scoop with unsweetened almond milk, spinach, and a handful of berries.
• Oatmeal – Stir a scoop into your morning oats for extra protein – check my favorite oatmeal recipe here for the perfect breakfast.
• Homemade protein bars – Make your own bars using natural ingredients like nuts and seeds (or buy the ones recommended below).
• Quest protein bars are my new all-time favorites, but the new Mosh Bars work well too, and they have extra vitamins and a great taste (note: these are affiliate links).
• Coffee or tea – A scoop of unflavored protein powder can mix surprisingly well into your favorite drink. Plus, coffee is good for fatty liver disease, too.
• Soups and sauces – Some unflavored protein powders can be mixed into broths and sauces for an extra protein boost if needed.

However, it’s important to know that our modern diets usually provide enough protein to stay healthy.

I did not take protein powder during my journey to reverse fatty liver disease – and still managed to do it – but I occasionally had protein bars as a snack, without any negative effects. Check my article on various snack ideas for fatty liver.

The key is moderation and the quality of the products you’re consuming (always check the list of ingredients to avoid added sugars, preservatives and other chemicals!)

Best Types of Protein Powder for Fatty Liver

Protein powder is derived from either plant or animal sources. While some plant-based proteins lack certain essential amino acids, they can still be part of a balanced diet for fatty liver. But here are your options:

1. Whey Protein Isolate

Why it’s good: Whey protein has been shown to reduce liver enzyme levels and has anti-inflammatory properties.

What to watch for: Choose whey isolate, which is lower in fat and carbs compared to whey concentrate.

2. Plant-Based Proteins (Pea, Soy, Rice)

Why they’re good: Soy protein has been linked to reduced liver fat, while pea and rice protein are easy to digest.

What to watch for: Some plant-based powders lack all essential amino acids -mixing sources can help.

3. Casein Protein

Why it’s good: Slowly digested, making it a great option if you struggle to meet your protein needs throughout the day.

What to watch for: Some casein powders contain added thickeners that may be hard on digestion.

Wrapping up

In conclusion, protein powder isn’t just beneficial for those with fatty liver disease – it can support overall health, as long as it’s truly needed.

It should, however not be taken in excess as in this way, it may instead cause detrimental effects like high ammonia levels in the blood.

If you already meet your protein needs through whole foods, you probably don’t need it. But if you struggle to hit your protein intake, a clean, high-quality protein powder – or a protein bar like my favorite from Quest Nutrition can be a helpful addition to your diet.

If you’re still unsure, talk to your doctor about your individual protein needs and whether supplementation makes sense for you.

Have you tried adding protein powder to your fatty liver diet? Let me know your experience in the comments!