Things to know about protein powder

Powdered protein is expected to be, by 2020, an industry of 7.5 billion dollars. These products are popular for a wide variety of reasons: vegetarians may want to supplement their diets, athletes may want to gain muscle faster or seek a competitive advantage, and there are also those who are looking for a fast food that does not overflow fat.

There is also a wide variety of products in the market. This is what you should know about protein powder.

Protein is an important component for muscles, hair, skin and nails. Powders are dehydrated forms of sources such as milk, soy or plants. They are usually mixed with water or other drinks, or they can be added to food to increase protein content.

The protein needs of athletes can be up to double those of the average person due to the energy they spend and the process of unfolding, repair and muscle development. Many vegans also use protein powder instead of animal sources such as meat, dairy or eggs.

The recommended daily amount of protein is approximately 0.8 grams per kilogram of body weight per day, which translates into 54 grams for a person of 68 kilos.

As we get older, muscle mass is lost, and it’s important to consume an adequate amount of protein to preserve muscle mass, even if you’re not a athlete”. She recommends that the average adult get 20 to 25% of their protein calories: 100 to 125 grams for a person on a 2,000-calorie diet.

Protein needs vary by individual; older adults or those recovering from surgery or illness may need more.

Pros of protein powder

Comfort is the biggest attraction of protein powder, especially for athletes or those looking to supplement their diets.

As a nutrient, the protein has a high satiety index, which can help you not to overeat later, and preserves the muscles to keep the metabolism functioning at its fullest. Powders can offer a small metabolic advantage if they are low in calories.

Most powders contain whey, soy or casein, high-quality proteins that contain the nine essential amino acids that the body cannot produce on its own.

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Cons of protein powder

Too much protein, that is, from 35% of daily calories, can cause health problems such as nausea, cramps, fatigue, headaches and swelling. Some experts believe that it can make the kidneys work harder, which causes complications for people with existing kidney problems, or increases calcium excretion, which causes bone loss.  Those who consume a lot of protein have the chances of dehydration.

Protein powder used by many athletes, protein-based powders help protect and strengthen muscles. But are they better than food?

When we practice regular sports, our body needs proteins to repair its cells and strengthen muscle development. Eggs, quinoa, meat and fish are naturally rich, but some athletes prefer to turn to another option: protein powder. Here is some information to know before adding to your favorite dishes.

They do not replace food

Eating protein powder is not as “healthy” as eating protein-rich food. In question, explains the Time website, a number of bioactive ingredients that cannot be duplicated in the laboratory. Choosing solid foods instead of powder also helps provide other vitamins and minerals needed by the body. Egg yolk, for example, is too often forgotten by athletes in favor of white.

Their quality is not excellent

Aside from the nutrients, the protein itself is not of the same quality in powders and food. A protein contains nine amino acids that the human body cannot make on its own. While some powders provide the entire “profile” of a protein, others are not sufficient and do not exceed the level of amino acids present in food.

They are practical

Despite its few drawbacks, we must not forget their major advantage: protein powder is practical. Athletes and people who play a lot of sport can make their lives easier by adding a few doses of powders to their fruit juice or drink. If a balanced diet is essential to repair and protect muscles, using this type of substitute every now and then can help you stay in shape during strenuous exercise.

How to get the most out of protein powder

A dietitian can help you decide if protein powder is the best option for your diet or if you are getting enough nutrients from the foods you eat. A doctor can monitor possible health problems related to proteins in the kidneys or your calcium intake.

If you add protein to your diet, be sure to drink enough fluids to avoid dehydration. Read product labels and make sure you understand what you are consuming. “If you want protein supplements, you should look for those things that are protein, soy or whey or casein supplements.

Consumers should distrust advertising marketing claims, such as gaining muscle quickly or losing weight. “Look for good quality products or from well established companies in the field of nutrition and use them in moderation.”

The protein needs of most people can be meet only through food; a container of Greek yogurt and a handful of almonds contain 24 grams, as does a portion of some protein supplements. It also recommended low-fat milk powder as a convenient and economical alternative to protein powders.

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