Powdered protein is a food supplement , with specific uses for the absorption of nutrients during exercise, which is often widely used by people who want to increase muscle mass and burn fat.
In this sense, it is one of the most popular proteins in fitness life , which is why in this article we will detail what protein powder is, what its health benefits are, how to consume it, and possible risks.
What is protein powder?
Powdered protein, also known as whey protein or even whey protein , is a product made with amino acids and proteins extracted from cow’s milk after being curdled.
It is quite useful for athletes, who are looking for how to take protein to increase muscle mass, since it is quickly digested in the body and is efficient for better results in the gym.
Note: One study mentions that: “Protein powder contains five major proteins: lactoglobulin, lactalbumin, glycomacropeptide, peptone protease 3, immunoglobulins, and serum albumin.” (1)
What are the benefits of taking protein powder?
Many people who want to start in the world of exercise, perhaps ask themselves , what is the use of protein in the gym? , especially the one that is powdered, being more than anything a nutritional supplement.
In this sense and to answer this question, below we will show you what are the best benefits of protein powder :
1. Boosts the immune system
Protein powder, specifically whey, is good for the immune system . it contains an essential element that is casein , a type of milk protein that allows raising the defenses, as well as the absorption of calcium and phosphorus in the body’s tissues.
2. Promotes the proper functioning of the metabolism
Protein powder is essential to improve metabolism . This is due to the fact that it reinforces the absorption of amino acids in the body, since leucine drives protein synthesis in the body and provides body heat energy.
3. Increases muscle mass
This is one of the main objectives of protein powders, which promote the absorption of calcium in muscle tissue, also reduce the accumulation of body fat , stimulate elasticity, resistance and strength in muscles to increase their volume.
Important: One study states that: “Protein powder provides a greater amount of phenylalanine derived from dietary protein, for muscle protein synthesis.” (two)
4. Contributes to weight loss
This is one of the best benefits of taking protein in women , since weight loss is usually a goal that is pursued a lot in the female population.
You should know: Protein powder can satisfy hunger thanks to casein, as the first factor, on the other hand, the amino acids and minerals in this product promote the oxidation of body fat, generating loss of body weight.
5. Helps control anxiety about eating
Lastly, protein powder controls anxiety and appetite . Apart from giving the body satiety, it improves the development of serotonin , a necessary neurotransmitter to control emotional levels and hunger, being a great reinforcement of the nervous system.
How can you take protein powder?
Protein powder can be consumed in cold smoothies with other fruits , added to fermented foods like yogurt , or mixed into vegetable purees for a different consistency.
On the other hand, it is recommended to consume a specific amount of protein powder in 55 g for men and 45 g for women on a daily basis , especially 30 minutes after exercising, for the recovery of muscle tissue and full digestion.
Notable : One study mentions that: “Athletes need about 0.5 to 0.9 grams of protein per pound of body weight per day.” (3)
What harm does excessive protein powder consumption cause?
As we have seen, protein powder has great benefits, however it is easy to fall into excess consumption of protein powder , which causes certain side effects of which you must be aware. Among these damages are the following:
1. Gastrointestinal upsets
Powdered protein may cause gastrointestinal upset. This occurs since excess consumption does not allow enzymes to break down nutrients , fiber or lactose due to intolerance to it, which leads to indigestion or constipation, as well as stomach pain.
2. Kidney disorders
In this case, whey protein specifically can cause severe kidney disorders . The reason is calcium, since a high level of it can cause an imbalance in the excretion of the mineral in the kidneys and can even cause very serious kidney stones.
3. Weakening of the bones
Too much protein powder can weaken your bones. This is due to the high metabolism of proteins, which interferes with the absorption of calcium in the bones . Without this essential mineral for the skeleton, bone tissue can weaken over time.
4. Dehydration
Protein powder can also cause some dehydration . Muscle tissues and organs can absorb essential nutrients for energy, however 70% of them are made up of H2o (water) and protein powder does not have the elements of water to hydrate and oxygenate the system.
Important: To avoid dehydration, the recommendation is to adequately consume protein powder , without exceeding the amounts indicated as the case may be.
5. Unwanted weight gain
Protein powder can have an opposite effect to what you want with regards to losing body weight.
Note: If protein powder interferes with dietary fiber, water hydration and even digestion, unfortunately the body will not be able to eliminate lipids naturally , much less burn calories and reduce abdominal fat, therefore the Protein powder consumption should be moderate.
Key Findings
- Protein powder is a product made from whey .
- It can increase muscle mass , improve the nervous system and digestion.
- It should be consumed in moderation depending on the weight and requirements of the person.
- Excess consumption can lead to kidney stones, dehydration , weakened bones, and unwanted weight gain.
- To consume protein powder, it is recommended to first consult a nutrition specialist who can properly guide your intake.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.