Is protein powder good or bad for you? How much of it should you use?

 

Is protein powder beneficial or harmful? How much should it be used?

protein powderIt is a popular dietary supplement. Protein is an essential macronutrient that helps build muscle, repair tissue, and build enzymes and hormones. Using protein powder can also help people lose weight and strengthen their muscles. So is it harmful? What should be considered when using protein powder?

Protein is one of the building blocks of bone, muscle and skin. The body needs it to produce hormones, enzymes, and other chemicals.

As well as resistance exercise to help improve muscle protein synthesis and promote the growth of lean muscle mass.protein powderthey use. So, what is protein powder and what are the benefits of using it? Expert Dietitian Aslıhan Küçük Budak gave information about the subject.

Protein powders are concentrated forms of protein derived from animal or plant sources. Animal-based protein powders are usually made of two milk proteins called whey and casein; Vegetable protein powders, on the other hand, are made from a variety of plant-based proteins, such as brown rice, peas, soy, and hemp.

IS IT HARMFUL FOR KIDNEYS AND LIVER?

A major concern with using protein powder is that it affects the kidneys and liver. Although it has been suggested that high protein consumption may damage the kidneys and liver in healthy people, many recent studies have disproved this. However, protein intake should be controlled in people with kidney disease or reduced kidney function. Unless you have chronic kidney disease or decreased kidney function, it is safe to consume protein powders and other high-protein foods.

ATTENTION TO DIGESTIVE PROBLEMS!

Although protein powders are generally considered safe, consuming large amounts of protein powder can cause digestive problems. In individuals with lactose intolerance, a plant-based protein powder may be preferred, as milk-based protein powders can cause stomach cramps, bloating, and gas. Plant-based protein powders may contain common allergens such as soy and gluten, the ingredient label should be read in case of food allergies or sensitivities. Also, in those with irritable bowel syndrome or those sensitive to FODMAPs (fermentable oligo-, di-, and monosaccharides and polyols), pea protein powder or powders with added sugar alcohols can cause bloating and cramping.

HOW CAN IT BE USED?

While the recommended daily intake level for protein is 0.8 g/kg, the tolerable upper intake level is 2.5-3.3 g/kg. However, more studies are needed to determine the tolerable upper intake level for protein powder. For this reason, 1-2 scoops of protein powder should not be exceeded per day and the remaining protein requirement should be provided from food.

IS IT REALLY NECESSARY?

Protein powders support muscle gain after strength training, protect muscle mass, accelerate post-training recovery and increase sports performance. However, these positive effects are mainly based on increasing the daily protein intake. When protein-rich foods are consumed, protein needs can be easily met.

If you are getting enough protein from food, using protein powder will not provide extra benefits.

However, unprocessed-protein-rich foods contain vitamins and minerals that are important for health, take longer to digest than protein powder, so they keep you feeling full for longer, and are more affordable than protein powders.