Benefits and side effects of protein powder
Protein is a macronutrient, which is most important for every individual. Protein is the building block of a muscle. It is also important for hair, skin, nails, etc.
Protein has a chain of amino acids that is categorized into two categories- essential and nonessential amino acids. Non-essential amino acids are produced within the body itself and essential amino acids do not, we have to take them from external sources through foods and protein supplements.
Protein powder is a staple for many bodybuilders and fitness enthusiasts. Some people simply use it for convenience and to save time on cooking and others use it to reach their daily protein goals. As per ICMR, a person needs to have about 0.8 to 1 gm per kg of body weight of protein means a 60kg person has to eat at least 56 – 60 gm protein in a day. For muscle building, it increases up to 1.6 – 2.2 gm times body weight.
Sometimes from a portion of whole food, we can’t complete our protein goal so we can take a protein powder supplement which helps us to complete our daily protein goals.
Types of Protein Powder
When it comes to dietary supplements, protein powder is one of the most popular choices. There are different types of protein powder available in the market which are – Whey Protein Powder, Plant Protein Powder, Pea Protein Powder, Soy Protein Powder, Casein Protein Powder, etc. The most demanding and top best quality protein powder is the whey protein powder. Whey protein powder is made up of cow’s milk extracts, it has a very good quality protein and absorption rate of up to 99% which is just fantastic.
This blog will consider why too much protein powder can be harmful to your health and what you should keep in mind when you are trying to get enough protein in your diet. Because an excess of anything is bad.
Drink protein powder mixed with water, juice, or milk. It is a good quality protein supplement that can be taken at any time of the day. It’s great because it mixes well with liquids. It is also easily absorbed by the body. Protein powder helps in building muscle and also aids in post-workout muscle recovery.
Benefits of protein powder.
- Protein is a very important source of muscle building and has many other benefits for the body.
- Protein powder is the most beneficial and an excellent supplement for anyone whether it is athletes, gym-goers, pregnant women, children, etc. can take protein powder without any doubt.
- The best benefit of a protein powder is it is very convenient, you just have to take a scoop 1 or 2 and mix it with water or milk and have it.
- Protein powder is a faster-digesting source than whole food, it can digest within 30-40 minutes.
- If you buy a good quality protein powder it is healthy.
- Protein powder can help you to fulfill your daily protein goal which you can’t fulfill with your whole food.
- Helps in muscle recovery and building.
Side effects of protein powder.
Some of the most common side effects of protein supplements are – gas, bloating, and diarrhea. These side effects are caused by the breakdown of products of the incomplete digestion of protein by the stomach and the small intestine.
Drawbacks of protein powder
- If you take protein powder in an excess amount it may show you some side effects which I had discussed above in this article.
- A good quality protein is expensive, so not everyone can afford it.
- Sometimes people replace their meal with a protein shake which is not good because it is just a supplement to your diet, it can’t replace your whole food.
- There is so much duplicity and fake protein powder available in the market, so people are confused about taking it.
Myths About Protein Powder
Que 1 – If we take protein powder then our muscles will grow unwantedly.
Ans – No, protein is just a macro-nutrient every individual needs, and muscle will grow only if you do resistance training/ weight training.
Que 2 – Protein Powder is a steroid?
Ans – No, Protein Powder is not a steroid, it is made up of natural resources.
Que 3 – Without a protein powder, you can’t build muscles.
Ans – No, it is not actually true you can build muscles with your whole foods without a need for protein powder.
There are many other myths but if you want to take protein powder just take it and have it without any worry because it is a very safe supplement.
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