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What do Experts say about Consumption of Protein Powder?

In Health
May 09, 2023
Consumption of Protein Powder

Protein is a mixture of some amino acids with fat and carbs which help to repair and build muscles, heel wound, digestion of food and to make hormones and enzymes.

There are many sources of protein like nuts, seeds, milk, meat, eggs, and lentils. But, In daily life To have a balanced diet in which there is a significant amount of protein is hard and challenging. 

It would be harmful also to have protein from unprocessed food for bodybuilders as their daily need for protein is high and to meet that from direct sources of protein will result in a high intake of calories. For example, In a bowl of 100gm of boiled lentils, there are 116 calories with 9 grams of protein. 

So to make it easier to meet people’s daily requirement of protein, protein powder is introduced as a supplement.

In what amount must protein be consumed?

We all need to take a specific amount of protein in our daily life which we take through our food.  Generally, The amount needed depends on the weight of the person but in some cases, it can vary on the specific reason for the intake of protein. For example, An average Adult needs 0.8 grams of protein per kilogram of body weight per day but a person who does strength training needs 1.4 to 2.0 grams of protein per kilogram of body weight per day for muscle building.

What is protein powder?

Protein powder is the powdered form of protein extracted from plant and animal-based sources of protein. The main sources used to make protein powder are whey, egg, soy, casein, peas and rice. Other ingredients in protein powder are flavoring agents and sugar.

A serving of 30 grams of protein powder contains 22gm to 30gm pg protein. 

Usually, it is consumed by bodybuilders and people who are into sports.

Types of Protein Powder

There are two sources of protein powder. One is place-based and the other one is Animal based.

  • Animal Based Protein Powder

The most common animal-based protein powder is whey protein, casein protein, and egg white protein and in some protein powder, chicken powder and beef powder is included.  Whey and casein protein are the types of protein found in cow’s milk that are dried into a powder. These are superior to plant-based proteins in nutritional benefits and are used for muscle building and mass gain. These kinds of protein powders contain all kinds of amino acids.

  • Plant based protein powder

Plant-based protein powders are made of soy, pea, oat, brown rice, hemp, or pumpkin seed protein. The protein is made to use any of these key elements. These are basically consumed by vegans. There is always a lack of any of the amino acids. All amino acids can not be included in any plant-based protein powder. Most of the nutritional values are the same as in animal-based protein powder. People must buy it after checking the ingredient as someone can have allergies from any of the ingredients used in making plant-based protein powder.

How is protein powder consumed?

In the initial days of the introduction of protein powder, it was considered for muscle gain and weight loss.

But gradually, it became part of general well-being. Now it is consumed in different ways and it’s just not about protein smoothie. 

Protein is one of the three main calorie-giving macronutrients along with carbohydrates and fats, it’s also the least-likely source of calories to trigger fat gain.

All of this means that counting grams of protein may be more effective for your goals.

Protein powder is almost always flavored, as it can taste unpleasant on its own. So there are many interesting ways to have it, like smoothies with different exotic fruits and with different fruits and vegetable juices and with daily products. Even protein powder is used in the bakery of cakes and breaks to make a healthier version of snacks. One of the trendiest things which is made by protein powders are protein balls. These are simple to make just by blending oats, honey, and protein powder together into a mixture and then giving that paste the shape of a ball.

Advantages of having protein powder to meet the need of protein

  • You want to get more protein but don’t want to take on lots of extra calories from whole-food protein sources, for instance, nuts.
  • High-quality sources of protein from foods can be expensive. Therefore, it can be more cost-effective to top up your protein intake with powder.
  • If you have a smaller appetite but want to get more protein, drinking your protein in a shake or eating foods that are fortified with protein powder is easier than forcing yourself to eat larger amounts of food.

Side effects of having protein powder every day

There is no scientific evidence of any side effects of protein powder if taken in balanced quantities for a short period of time. But if it is consumed for a long time in excessive quantities, it can cause some problems which are as follows.

  • A high protein diet can cause dehydration so intake of a good amount of water is needed
  • Whey protein is made of cow’s milk which contains lactose so if it is taken in excessive amounts, it may cause bowel movement, flatulence, bloating, nausea, and diarrhea
  • If the workout regime doesn’t match with protein intake, it would turn those unutilized calories into fat which will cause unhealthy weight gain rapidly.
  • Whey protein is known to increase the production of a hormone called IGF-1, or insulin-like growth factor. This can trigger sebum production and lead to acne.
  • Due to Changes in hormones, it can cause hair loss

Conclusion

There are many ways to take protein without turning it into powder.  Get protein from whole foods: nuts, seeds, low-fat dairy products (yogurt, milk, cheese), legumes (beans, lentils), fish, poultry, eggs, and lean meat. Take protein powder as a supplement and don’t replace it with all sources of protein you are having.  Some powders can contain heavy metals and other additives. Read the ingredients to see what’s in the powder before you buy it.