Protein powder
The truth about protein powders: do they help build muscle and lose weight, or are they actually unhealthy?
Protein or protein powders are already no novelty these days. In recent years, these powders gained popularity among athletes or people who want to lose weight. Protein powders are often touted as a wonder drug for losing weight, build muscle and improve overall health. Despite their great popularity, are protein powders really that effective now or is it a tabloid story?
Just do 2 scoops!
A breakfast smoothie? Scoop of protein powder. Pancake dough? Scoop of protein powder. After-workout drink? Scoop of protein powder. Protein powders come in all smells and colors and are often added to the diet for two reasons, either to stimulate muscle growth or to enhance the
waste process
facilitate.
The thing is, our bodies need protein to build or maintain muscle mass. Also, there are studies that suggest that increasing protein intake can help with weight loss because protein increases the sense of satiety, reduce appetite and the accelerate metabolism. So it is not surprising that people add a few scoops of protein powder to their daily meals, hoping to experience the above effects.
What's in protein powder?
Protein powders are supplements consisting of concentrated proteins derived from animal or plant products. For example, there are protein powders made from milk, eggs, soybeans, peas or other protein sources. Depends on the brand of protein powder you chose, one scoop easily contains 10 to 30 grams of protein. Yet the goodness does not consist purely of protein. Often sugars, fats, salt, carbohydrates, artificial flavors and thickeners are also added. You won’t die from that, of course, maar they are nutrients we can actually do without because we already get them from our other foods.
Recommended daily allowance
The recommended daily allowance of protein is about 0.8 g per kilogram of body weight. A quick calculation vertify how much protein your body needs daily. Even without a few scoops of protein powder, you will quickly reach this recommended amount. In fact, protein is not only found in eggs; you can also find it in meat, fish, dairy products, fullcorn products, nuts, lentils and in a large selection of vegetables. So by adding protein as a supplement to your diet, you run the risk of consuming too much protein.
Risks of too much protein
Too much protein in your body is not as harmless as it seems. In fact, it can lead to overloading the kidneys, liver and bones. Your kidneys have to work very hard to get rid of protein, if you don’t drink enough water in the process, you run the risk of kidney problems. Also, if your protein intake is too high, you excrete more calcium through the urine, which increases the risk of osteoporosis.
Furthermore, your intestines also get a hard time with too much protein intake, because protein contains exactly 0.0 fiber, making it very difficult for your intestines to digest the goodies. By the way, did you already know that protein can skyrocket your blood sugar levels, just like sugars and carbohydrates do? So be careful with these extra proteins.
The verdict
Does this now mean that protein powders are bad for you? The answer is not so simple. Because we already ingest significant amounts of protein through our normal diet throughout the day, adding protein as a supplement is often unnecessary. In addition, too much protein can also have negative effects on the healthy functioning of your organs.
However, it is true that protein can satisfy your hunger and therefore minimize excessive eating. The positive result of this is that you take in fewer calories and therefore maintain your weight. Protein is also crucial for building muscle, but usually you already get the daily recommended amount of protein from other foods. We therefore recommend that you limit your extra scoops of protein powder. Make sure you get enough protein by eating healthy foods, especially in the morning. Because a high-protein breakfast is a great start to the day.
Do you choose to use protein powders anyway? Then remember that not all protein powders are of the same quality. Some contain added sugars and other unhealthy ingredients, which can have a negative effect on your health.
