Protein supplements and health
- Dietitian.Lauren Hmede
- Mar 27, 2019
- 2 min read
Should you take protein powders to lose weight? Know the benefits, dosage, side effects of protein supplements
Introduction:
Most teenagers and young adults are going to the gym and wish to build muscles, get fitter look and lose extra weight and fat. They face trainers with many protein shakes and powders just to have the perfect look and goal.
Protein powders are so many and are available in different forms. You can access them from nutritional stores or online site. The most common protein forms re whey, casein and soy.
You will find so many options and you will get lost without knowing which one is the best for your body and your goals.
Today, in this article you will learn more about dietary supplements and their drawbacks on health.
What is protein powder and who needs it?
Protein powders are powdered form of protein from either animal or plat food. They can be derived from dairy, eggs, rice, potatoes, soybeans or peas.
Some protein powders may contain flavourings, added sugar or thickeners while others may be fortified with vitamins and minerals.
People and especially athletes at gym use protein powders to lose weight or to build muscles.
The amount of protein per scoop is about 10-30 grams and it varies between different forms. In general powders used to build muscles contain more protein per scoop than those intended for weight loss.
Athletes need more protein than normal people or people who do light intensity exercise. Even athletes can meet their protein requirement throughout the diet and by increase intake of lean sources like chicken, fish, beef and others.
How much protein is enough?
A person needs 1 gram/kg body weight with a maximum of 50 grams daily. This number may go up in case of high intensity training.
Types of protein powder
Mostly, whey protein is recommended post workout as it is easy to digest, absorption is quick and hence helps in muscle recovery.
Casein is recommended later in the day around bedtime as it releases protein slowly and helps in the recovery of muscle tissue during sleep.
Can too much protein be harmful?
As like other food, high intake of protein for extended period is linked to many health effects. Protein powders use for certain period and circumstances is effective but overdose will lead to many problems starting from GI distress until blood sugar spike.
Excess protein generates acid to which the body responds by resorption of calcium from the skeleton leading to excess calcium loss. Excess protein in the body is usually stored as fat, causing weight gain.
Consuming lots of full-fat dairy foods and red meat as part of a high-protein diet may also increase bad cholesterol and lead to heart disease. A high-protein diet especially for extended period is also linked to an increased risk of kidney damage.
What you should do to be safe
Do not exceed your daily needs of protein in addition you may need regular test for kidney and liver function every three months.
If you’re taking protein supplements, spread your protein intake throughout the day. The fact is that proteins get assimilated in the presence of carbohydrates, hence, having a banana or toast with your meal is important.
Protein is a key element of balanced diet but speak to your doctor first before doing any step!
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