Protein powder is a popular nutritional supplement, used by bodybuilders, athletes and also used in some medical situations to help repair the body. Protein helps with building and maintaining muscle, bone strength, losing fat, repair tissue and make enzymes and hormones.
Now the real question is: should you take it? Is it sustainable to take, or can you get sick from it? There are a lot of misconceptions about protein powder and its safety, some of which hold some truth, but in general it's a very safe supplement to take. So long as you take your daily recommended amount, and don't go completely overboard with it. But there are still some things to take into consideration when taking protein powder, so in this article we have laid out everything you need to know to be able to make a good decision on whether or not to use a protein supplement.
Consult with your doctor before taking any supplements if you have any underlying conditions or use any medicines. People who wish to supplement their diet with protein powder should choose a high-quality product.
WHAT IS PROTEIN POWDER
Protein powder is a powdered form of protein which is usually subtracted from plants (peas, soybeans, rice, potatoes, or hemp) or milk (whey or casein). Depending on which powder you use, it can include other ingredients like added sugars, artificial flavoring (like strawberry, chocolate or some crazy flavour like chocolate chip mint cookies), thickeners, vitamins, and minerals. One scoop of protein can contain anywhere from 10 to 30 grams of protein. The higher end of the scale usually for muscle gain supplements and the lower end for fat loss supplements.
Protein are building blocks that your body needs, whether or not you're actively working out does not matter. Protein is found in a lot of food, like beans, but also in bread -- even if it is in a smaller amount. In short, you can't escape it, and you shouldn't want to. Sometimes when you need some extra protein, for example if you're weightlifting or your regular diet doesn't hit the needed mark of protein, you can turn to protein supplements like a protein powder. There are a lot of benefits to using these.
BENEFITS
The benefits of protein powder are roughly the same as when you just get protein from regular foods, though in the case of the powder there are no added negatives of the high calories, fat, added sugars or cholesterol (the cholesterol usually being from meat). But since many people cannot get enough protein from diet alone, the changes when using protein can be significant. Here is what you can expect.
Muscle growth
Muscle growth is the most common reason for people to start using protein powder. This is why protein powders are usually found in the sports sections in stores instead of in the health sections. Powders used for muscle growth often have more types of flavors too.
Since protein is a big part of muscles, it comes as no surprise that using a supplement of it increases muscle mass. It works the other way around, too. If you start a very low protein diet, your muscles will decrease in size. You will get the best results in combination with weightlifting. You will likely get a bit stronger even when you're not working out, but it won't be a drastic change. Protein doesn't act the way creatine does, after all.
Protein supplementation is equally effective in men and women. However, the effectiveness may decrease with age, as older adults have higher protein requirements than younger people. Additionally, once protein exceeds 1.6 grams per kilogram of body weight (or 0.73 g per pound of body weight), you do not experience any additional benefits.
Recovery after exercise
Adding onto muscle growth, protein helps with recovery after excercise too. When you workout, you're pushing your muscles, which depletes them of energy. Since protein is a big part of muscles, taking a supplement will regenerate them easier and quicker. This way, your next workout will be easier, you will be able to push harder without pushing too hard and your muscles will be more efficient.
It doesn't only help with weighttraining, though. Most sports benefit from taking a little extra protein (but no more than your body needs, which we will talk about later). So, to start your recovery process, consume a protein shake each day on which you workout. Some people say that you need to drink one right before or after, but anytime within one or two hours of your workout is fine. It will help to relieve your body of exhaustion and sore muscles.
Weight loss and management
The science behind this is that protein is an essential nutrient for reducing fat. Besides, eating protein-rich foods and taking supplements will help you feel fuller for longer. Because of the feeling of being full, you might eat smaller portion sizes and snack less frequently, which can help a you maintain a healthy weight or lose weight if necessary.
Along with helping with a healthy weight (which differs for everyone), it also reduces blood pressure, total cholesterol, and other risk factors for cardiovascular diseases.
PROTEIN POWDER SAFETY
Lactose
People with dairy allergies or issues digesting lactose can experience gastrointestinal discomfort if they use a milk-based protein powder. Milk based powders are the casein and whey powders, so if you do have issues with those, read the descriptions carefully before buying. A good alternative is a plant based protein. They are usually cheaper, too, because there are no added flavors (most of the time. Some do have added flavor, but they're not as common).
Weight gain
Protein powders can be high in added sugars and calories, especially the ones with flavours to them. Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). Some protein powders end up turning a bottle of water or (plant based) milk into a drink with more than 1,200 calories. These are called mass gainers or mass boosters and are used by weightlifters or bodybuilders to "bulk up", which is when they try to put on as much weight as they can in a certain amount of time. The risk with these: weight gain and an unhealthy spike in blood sugar. This makes it important to read the description well before you buy anything.
Excessive use
It is best to avoid consuming too much protein. Some powders contain up to 80 g per serving, which is way too much for most people. Stick to the baseline for protein intake to make sure you don't consume too much. Long-term excessive consumption (so not a standard portion or anything up to 2 grams of protein per kg of bodyweight per day, 2 grams being used by bodybuilders and weightlifters) of protein may damage the kidneys and liver and affect the body’s bone and calcium balance.
Some people, when they take more than the 2 grams a day, can definitely develop bad health through taking too much protein. But this is a case of don't get too excited, don't go crazy, don't overdo it. Stick to the safe amount and you will be fine.
All risks are directly linked to the type of protein you take and the way you consume it, so by being careful and reading descriptions thoroughly you don't really have to worry that it's going to backfire on you.
Consult with your doctor before taking any supplements if you have any underlying conditions or use any medicines. People who wish to supplement their diet with protein powder should choose a high-quality product.
HOW MUCH PROTEIN
Now that you know the benefits and risks, let's talk about how much protein is enough and how much is too much. First of all, there are different amounts of protein for different types of people. The recommended daily intake of protein for people aged 19 years and over is 46 g for women and 56 g for men. But since no one is the same in height or mass, this is usually translated to 0.8 grams for men and 0.7 grams for women of protein per kg of bodyweight. So if you want to know how much grams you need, multiple your current weight by 0.8 or 0.7. People having a hard time meeting this recommendation will likely find protein powder to be very helpful as it's a lot of protein per gram in comparison to other foods.
Athletes, weight lifters, older adults, and people with a chronic illness may want to go higher than the general protein intake recommendation, for athletes because they are more active and need more protein to help their muscles grow and help with recovery as we talked about earlier. Athletes may benefit from having about twice the daily recommended intake of protein, ranging from 1.4 to 2.0 g per kg of body weight for maximized benefits.
If you're someone who enjoys getting their kids in on their own diets, don't do it with this one. too much protein for kids can be very dangerous and kids should not be taking any protein supplements.
Group of people | Recommended amount of protein |
Non-athletes men, 19 years and over | 0.8 grams of protein per kg of bodyweight |
Non-athletes women, 19 years and over | 0.7 grams of protein per kg of bodyweight |
Athletes | 1.4 to 2 grams of protein per kg of bodyweight |
Secondly, you should see taking protein powders as a supplementation to your diet, not the sole source of your protein intake. It is best to take only around 25-50 grams of your daily protein intake through protein powders, the rest of it is ideally gained through normal food.
Conclusion
It is best to decide for yourself if you want to start taking protein or not, it's always good to listen to your own body and common sense. If you don't feel comfortable taking protein supplements, don't do it. If you do not do intense weight training you are unlikely to need to take protein supplements.
FAQ
Are Protein Powders Safe to Use?
Protein supplements are usually safe for consumption for everyone. They have no serious side effects if consumed within limits (about 50 g in supplements a day, the other grams are ideally obtained from regular food).
Can I drink protein shakes on an empty stomach?
It is completely safe to drink protein shakes on an empty stomach. It will give you a high protein content and thus make you feel full and keep you energized all day long.
APOLLO SPORTS SOCIETY
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
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