Are protein supplements really needed for our body? Protein is one of the essential nutrients required by the body. Protein is indispensable for the formation of cells, muscles, skin, and hair. A balanced diet can help ensure the required intake of protein. Sometimes, that’s not enough. You may need to take additional protein supplements.
People who engage in fitness training may need higher amounts of protein. Many individuals, especially bodybuilders and youngsters, regularly consume protein supplements to improve fitness and promote muscle growth. When you reach your middle-ages, you should ensure yourself you are supplying your body with enough proteins, because body starts losing muscles at this point of time. If protein supplements are consumed excessively, it is important to keep the following points in mind to protect health.
What are Protein Supplements?
Protein supplements are nutritional formulations designed to provide the body with the required protein. Whey, casein, soy, and essential amino acids are the major types.
Whey protein – Whey protein is obtained during the process of making cheese from milk. It is quickly digested and delivers fast results. There are three types of whey protein: concentrates, isolates, and hydrolysates.
Concentrates contain about 70–80% protein.
Isolates contain around 90% protein.
Hydrolysates are proteins that digest very quickly. These contain less fat and lactose. Native whey protein is the purest form of protein. Produced directly from milk, it is beneficial for muscle growth.
Casein – Casein is digested slowly. It is derived from milk. Types include micellar casein, calcium caseinate, and hydrolyzed casein. The calcium present in these proteins helps to maintain bone strength and density.
Soy – Soybean is the main component of plant-based protein supplements. The protein present in soy is essential for muscle formation and energy production. It is beneficial for athletes and bodybuilders as it helps reduce fatigue, increase muscle mass, and improve performance. Soy protein is also used in the treatment of liver-related ailments, reducing insulin resistance, and controlling body weight.
Avoid Excessive Consumption
According to ICMR guidelines, a person requires 0.83 grams of protein per kilogram of body weight. That means a person weighing 70 kg needs about 58 grams of protein per day. To increase muscle strength, additional protein may be consumed for a short period. But it should be done only after consulting a dietitian or nutritionist. It is also important to drink sufficient water, and take enough fiber which helps in better protein absorption.
People who engage in intense physical activities such as weight lifting and assistance training require higher amounts of protein. However, excessive use of protein powder can lead to nutritional imbalance. The availability of certain nutrients may decrease, body weight may increase, and some people may develop allergies. Excessive intake of certain types of protein may even increase the risk of diseases such as cancer in the long run. So, it’s very important to take advice from experts before relying on artificial methods instead of daily normal diet.
Muscle Building Through Diet
Along with a balanced diet, the following protein-rich foods can be included to support muscle growth:
Food Quantity Protein
Chicken / Paneer – 100 g – 20 g
Eggs (2) – 100 g – 14 g
Fish (large) – 100 g – 20 g
Soybean – 25 g – 10 g
Milk – 300 ml – 10 g
Pulses / Chickpeas – 50 g – 12 g
Almonds – 50 g – 9 g
Groundnuts – 50 g – 12 g
Curd – 200 ml – 6 g
Guidelines for taking protein supplements
Consuming additional protein under expert guidance is beneficial for strengthening muscles. Most supplements contain about 25 grams of protein per scoop. Making it a habit to consume more than one scoop of protein supplement regularly can be harmful. To ensure safe protein intake, keep the following points in mind:
1. Choose reliable and trusted brands only. Use protein supplements that have been tested and certified by agencies such as NSF, Informed Choice, GMP, or USP.
2. Consume supplements only if adequate protein is not obtained from food, and that too under expert guidance. Using them in moderate amounts is advisable.
3. Carefully check the ingredients of the supplement you plan to buy. Avoid products that contain excessive amounts of fat, sugar, artificial sweeteners, or metals.
4. Excessive intake of protein can increase the workload on the kidneys. Studies have found substances like lead, arsenic, and cadmium in some supplements. Long-term use of such products may affect kidney and liver function.
5. Those who regularly use protein supplements should undergo periodic medical tests to assess kidney and liver function.
6. Lactose present in casein-based supplements may cause digestive problems. Some artificial sweeteners can also lead to digestive issues.
7. Certain protein supplements have been found to contain artificial hormones, which may cause hormonal imbalance. Soy supplements contain phytoestrogens, and excessive use may affect the balance of hormones such as estrogen and testosterone.
8. Creatine is a compound naturally found in muscle cells. People engaged in intense activities like weightlifting often use creatine supplements. These are available in powder or capsule form. Creatine helps improve muscle strength, size, and endurance, enabling longer periods of intense exercise. It is especially beneficial for weightlifters and high-intensity athletes.
9. Creatine supplements should be used only under the supervision of a sports nutritionist. Studies suggest that combining creatine with certain medications may cause kidney damage. Taking creatine along with caffeine-containing foods or drinks may lead to dehydration.
Remember, any type of supplement (not only protein supplements) should be used only for a short duration and under expert guidance to maintain good health.
Also read: Everything you want to know about dietary supplements.
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