The proteins They are essential nutrients that play an important role in our body: they help the body to repair cells and make new oneswhich is essential, for example, for the growth and development of children.
It is important to guarantee adequate protein intake, which we can obtain from both animal and plant sources. If extra protein is needed or it is not possible to consume enough protein from the diet, the protein powder It can be an option, although it is advisable to consume it in the right amount and always ensuring that it is of good quality.
We tell you what it is, what protein powder is for, when it can be taken, what consequences taking too much protein can have and what ingredients you should avoid when choosing a protein powder.
protein powder: what is it?
The protein powder is a nutritional supplement that is derived from different protein sources, such as plants (soy, peas, rice, potatoes or hemp), eggs or milk (casein or whey protein).
It may contain added vitamins or minerals, but also sugars, artificial flavors or thickeners… so it is advisable check the label carefully before buying it and always opt for products of recognized quality.
protein powder: what is it for?
Protein powder is useful to complement the diet of those people who have problems getting the amount of protein they need, such as older people.
The use of protein powder has become very popular among athletes for improve physical performance, increase muscle mass and promote muscle recovery and the repair of damaged tissues after exercise.
Also some people who follow a vegan or vegetarian diet They turn to protein powder to complement their diet, something that does not have to be necessary if they follow a balanced diet and incorporate it into the diet plant protein sources.
And, although protein powder can be a good option in certain circumstances, It is always better to get protein from healthy foods: nuts, seeds, legumes, tempeh, tofu… or, if following an omnivorous diet, eggs, lean meats and dairy products.
As an example, this is the protein content per 100 g of some foods:
- Tofu: 16
- Emmental cheese (at least 20% fat in dry matter): 34
- Red lentils (cooked): 7.6
- Almonds: 21.1
- Nuts: 16
- Quark (at least 20% fat on dry matter): 14
- Oats: 13
how much protein powder can you take per day
The Healthy adults ages 19 to 65 should consume 0.8 grams of protein per kilogram of body weight every day. The elderly, children and young people need a little more. The same applies to athletes.
However, This only includes those who train more than five hours a week. Experts, for example from American College of Sports Medicinerecommend a protein intake of 1.2 to 1.7, sometimes even up to two grams per kilogram of body weight per day for this group. All depending on the objective and condition of the training.
For For an adult man who weighs 80 kilograms and exercises for more than five hours a week, the requirement would be around 96 to 160 grams. For recreational athletes in the same weight class who train less than five hours a week, on the other hand, 64 grams of protein a day is usually sufficient.
How much protein do athletes need per day?
A protein intake of 1 to 1.5 grams per kilogram of body weight is usually recommended for athletes. It is different in high stress phases, then you can easily increase protein intake to two grams per kilo. This is the case, for example, of triathletes or marathon runners who train eight to ten hours a day in some phases of training.
In some phases of muscular strength sports, it is sometimes necessary to consume 1.5 to 2 grams of protein per kilogram of body weight. Otherwise, the training effects fade.
Such an amount would be acceptable under high loads over a period of two to four weeks. It is best to discuss such ambitious training and the appropriate diet with a doctor. A harmful effect on kidney function cannot be completely ruled out. with a protein intake of more than two grams per kilogram of body weight per day for a longer period of time.
excess protein: consequences
Consuming more than two grams of protein – in powder form or animal products over a longer period of time can cause the breakdown of proteins and the resulting substances overload the liver or kidneys and possibly damage kidney function over a longer period of time.
Athletes who consume a lot of protein should regularly use urine pH test strips. With the test, which can be performed at home, you can determine if the urine contains too many acids. If so, urgent medical advice is required.
Therefore, protein powders are not even necessary for most athletes. The recommended amount of protein can also be achieved through a properly designed diet. Permanent doses above this probably will not bring any additional gains for muscle development.
People don’t need powders or shakes to supplement protein. If you overdo it, you run the risk of kidney stones, for example. The use of protein powders makes sense if, for certain reasons, you cannot get enough protein through normal nutrition.
What unhealthy ingredients do protein powder contain?
People with allergies to milk protein or problems digesting milk sugar (lactose) may experience gastrointestinal problems because of the protein powder when they use a milk based powder.
Another problem is the added sugar and calories. Some protein shakes can easily reach 1,200 calories and contain up to 23 grams of sugar per tablespoon. Smoothies that are very high in calories and sugar can gain weight over time and cause unpleasant blood sugar spikes.
But Unlisted Protein Powder Ingredients May Also Be Harmful for health. Many protein powders would contain ingredients that are not on the list, which is sometimes why doping cases have arisen.
Some products that can be purchased online also contain cortisone or growth hormones, which can have health consequences. Because protein powders are dietary supplements, they are not subject to strict testing. For this reason, In many cases it is not possible to know if the ingredients listed are actually correct.
It is inadvisable to order unknown products online, There have been cases of protein powder contaminated with steroids online, high liver values may be partly due to this.
In men, steroid contamination can also cause gynecomastia, that is, the growth of man breasts, or loss of libido.
So-called «mass gainers», i.e. protein powders that contain a lot of calories and are used during mass building, They are complemented with unknown performance-enhancing ingredients. For this reason you should only buy controlled products at the pharmacy, if you want to use them.