More the people are becoming health conscious, higher the health and fitness industry is growing! But the consumption of supplements, even in ordinary people, is increasing at the highest rate.
Protein shakes, bars, bills, and tablets are becoming the essential part for average gym-goers too. A recent study has shown that most gym-goers consume protein supplements regularly to increase strength and muscle mass.
But the million-dollar question is—Are protein supplements good for your health? Don’t worry! This article will provide you need-to-know info on protein supplements with whether they are good for health or not in the simplest manner; so, let’s get started.
What are Protein Supplements?
Protein is an essential nutrient without which we cannot live. Every cell in our body uses protein as a source of energy to build and repair tissues and make hormones and enzymes.
Many studies have shown that athletes, bodybuilders, or hard workers need more protein which they cannot get from the overall diet. Therefore, the role of protein supplements became clear, i.e., to provide essential proteins to our body.
In simpler words, protein supplements are an excellent source of proteins and nutrients made from plant and animal food. It helps assist athletes and intense gym-goers in achieving their daily protein intake requirements.
Protein supplements are available in powder form, pills, and tablets. Nowadays, they are also available in different flavors; you can consume them as you like!
Who Needs Protein Supplement?
You should take protein supplements if you are:
- Hard gainers
- Old People
- Vegetarians and Vegans, if necessary
- Too busy to consume balanced diet
Now, let’s discuss the health benefits and risks of Protein Supplements.
Health Benefits of Protein Supplements
Protein supplements are usually grab-and-go! It means that you can take protein supplements just before the workout to gain instant energy. It also provides numerous health benefits; some of them are following:
Consuming protein-rich foods and supplements help people to feel fuller for a longer time. It results in smaller portion sizes and less hunger.
So, if you are eager to lose weight, then you should consume protein supplements. It also reduces blood pressure and cholesterol levels.
Protein is essential for muscle growth and strength. Many athletes and bodybuilders consume protein shake to increase the muscle growth and strength required during the workout.
Protein supplements are equally effective in men and women; however, the effectiveness decreases with age.
Recovery After Exercise
In addition to muscle growth, protein supplements also help to recover the damaged muscles and tissues quickly. Athletes and intense gym-goers consume protein powder to reduce the soreness after doing strenuous workouts.
The recommended daily protein usage for men and women is over 56g and 46g, respectively. However, due to a busy schedule, many people are not able to intake the required proteins.
Proteins supplements came as an excellent source of proteins for athletes, older people, vegetarians, vegans, and busy people. It fills the gap of required proteins in the body.
So far, protein supplements are good for health. But before reaching any conclusion, we should evaluate the risks as well.
Health Risks Associated with Protein Supplements
Everything in excess creates a problem; so, do protein supplements! Protein Supplements can cause health problems; some of them are following:
Intake of protein supplements causes an imbalanced diet. How? Well, many people increase protein consumption at the expense of other nutrients such as vitamins and minerals. It might lead to nutrients deficiency.
Some protein supplements have dietary fiber content, and some do not. Regular consumption of such protein supplements can cause constipation and other digestive problems, especially if your overall diet is rich in proteins.
Heart and Kidney Problems
Long-term consumption of protein supplements in excess amounts can cause problems for those having heart and kidney problems.
If your diet is rich in proteins, then you must check your cholesterol levels very often. Also, if you have kidney problems, then your kidney may not remove extra waste products.
Supplements contain high sugar levels in one form or another. Although protein supplements are very beneficial, high sugar levels can increase your weight.
A protein supplement with high sugar content can cause weight gain in addition to muscle gain and strength.
So, Is Protein Supplement Healthy?
Your main aim should be to fulfill the desired protein requirement instead of adding protein to everything you eat.
Obviously, whole nutrition-rich food is essential to get all nutrients. But compared to an average person, the requirement of nutrients in athletes, bodybuilders, intense gym-goers, and older people is more.
Protein supplements fulfill the requirement of all people. So, yes, it is good for health. However, keep in mind to consume the correct amount of protein supplements and take them if you need them.
How to Use Protein Supplements?
Protein Supplements are very versatile. You can take it as shakes, pills, or powdered form. Also, you can take in morning, pre-workout, post-workout, between meals, or before bed. It totally depends on your requirements and suitability.
Recommended Dosage: Overall, the recommended dosage is 20-45 grams throughout the day.
Protein Supplements: The Final Verdict
Many articles and blogs claim that supplements are not healthy, and it is best to depend on natural sources for proteins.
Yes, it would be best to eat a nutritious and balanced diet, but protein supplements are good for your health as well. They provide the required amount of protein that you can’t get from your overall diet. But make sure not to take it in excess amount.
So, that’s all for today! What are your experiences with Protein Supplement? Is it good for your health? Please share your experiences and stories in the comments.