Benefits and Disadvantages of Protein Powder: Health Benefits of Protein Powder
What is Protein Powder?
Protein powder is made by mixing many types of protein-rich food and drink such as herbal, soybean, pea, rice, potato, egg or milk etc. After preparing a combination of all these, sugar, vitamins and minerals are added to it.
There are two types of protein powder as a supplement.
- whey
- casein
Whey protein is a fast-digesting protein whereas casein takes a long time to digest.
These supplements are used as an alternative to a protein diet. They are effective in reducing excess weight and help in increasing muscle strength. These are good sources of amino acids.
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What is protein powder used for?
You need more energy after a workout . After exercise, more protein is needed to fuel the body because in this situation you need more protein than a normal protein diet .
If you're trying to build stronger muscles while working out, you'll need more protein in general.
When you are recovering from an injury, protein powder helps in quick recovery.
If you're a vegetarian, you tend to shun many common protein sources, including meat, chicken, and fish. In such a situation, protein powder fulfills the need of protein in your body.
Cautions and warnings
What should I know before using protein powder?
- If you are pregnant or nursing a baby, consult your doctor before taking this protein supplement.
- If you are allergic to protein powder or any of its substances, before using the supplement, pay attention to the important things and instructions. For example, consuming the right amount of water, vitamins , minerals and fiber in the right amount.
What should I pay attention to before use
- Whey protein contains globular protein which can harm the body.
- Protein powder contains a lot of toxic metals or toxic substances which can be dangerous for the body. Taking them can cause migraine, exhaustion, blockage and muscle torment.
What are the benefits of eating protein powder?
help with weight loss
In a study done on 158 people, it has been found that protein powder is very helpful in people's weight loss. During weight loss, it only reduces fat from the body. It does not have much effect on bones or muscles.
anticancer properties
It also has cancer healing properties. However, there still needs to be a proper study about how beneficial it can be in the treatment of cancer.
Cholesterol reduction
A study published in the British Journal of Nutrition involved 70 overweight men and women for 12 weeks. Those who were given to consume protein once a day. In which it was found that the levels of cholesterol and LDL cholesterol were significantly reduced in the people involved in the study.
asthma treatment
Protein may improve the immune response in children with asthma. This has been claimed in a small study published in the International Journal of Food Science and Nutrition. According to the study, the study involved some children with asthma who were given a 10 g protein supplement twice daily for 1 month. The result was that along with reducing the asthma of the children, their immunity also increased.
Lower pulse and chance of coronary illness
Research published in the International Dairy Journal found that consuming protein in the form of a beverage can reduce the problem of high blood pressure. Plus, it can also reduce the risk of heart disease and stroke.
Useful in muscle growth
Protein is most important for muscle growth. Many athletes and gym goers use protein shakes. According to a 2018 study, protein supplements help in increasing the size and strength of muscles. These are especially beneficial for those who do weight lifting and resistance training exercises. It is compelling for all kinds of people...
supply of nutrients
Men aged 19 years and above need 46 grams of protein, while women of the same age group need 56 grams of protein daily. People who are not able to get these amounts from the diet, they can be advised by the doctor to take supplements. This happens mostly to vegetarians. Athletes, weight lifters, the elderly and people with chronic diseases require higher intakes of protein. The use of supplements can prove to be a good option for all these, but it will be fine if you use it on the advice of a doctor.
Weight loss in people with HIV
A study published in the Journal of Clinical and Investigative Medicine found that consuming protein can help HIV-positive patients lose weight.
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side effects_____
What are the possible side effects of using protein powder?
- Some protein powders contain more toxic metals such as lead, cadmium, arsenic and mercury. This can cause headaches , fatigue, constipation , and muscle and joint pain.
- The 'they' proteins contain certain hormones and bioactive peptides that increase the risk of acne.
- Due to the high amount of sugar in some whey protein supplements, carbohydrates are present in it, which increase instead of reducing fat. Cardiovascular risk is also associated with excessive consumption.
- Stomach related diseases can also occur.
- There may be a problem of stomach cramps.
- Headache may be a problem.
- Prolonged consumption of protein powders can lead to osteoporosis and kidney problems.
Read more: what-is-green-tea-benefits-side-effects more. Dosage______
What is the usual dosage?
Standard dosage by the American College of Sports Medicine and from the Academy of Nutrition and Dietetics:
- The average adult needs 0.8 grams of protein per kilogram of body weight per day.
- People participating in recreational athletics require 1.1 to 1.4 grams of protein for every kilogram of body weight.
- Competitive athletes need 1.2 to 1.4 grams, and those involved in ultra-endurance sports may need 2.0 grams per kilogram of weight.
- Athletes looking to build muscle require 1.5 to 2.0 grams per kilogram per day.
What form do protein supplements come in?
- These protein supplements are available in powder, shake or capsule form.
.However, their effect also depends on age. Older people need more protein than youngsters.
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