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Protein supplements have been growing in popularity for several years. This is due to the ever-improving quality of the nutrients themselves, but also to the trend for a healthy lifestyle. More and more people, both physically active and otherwise, are looking for an effective way to provide the optimal amount of protein. The answer to this demand was protein powder. The variety of manufacturers and types of nutrients themselves means we have a wide choice. Today we will address the topic of protein supplements in powder form. We will answer questions about whether they are safe, how to use them, and whether and how they can help us in our daily lives.
What functions does protein have?
Proteins, or more specifically amino acids, perform many functions in our bodies. They are the basic building blocks of muscles and tissues. Proteins are used to rebuild worn-out tissue, are the basic components of blood, lymph, milk, hormones, and enzymes, are part of the immune system, maintain the correct pH of body fluids, carry some vitamins and minerals, and are involved in the regulation of blood pressure. The right amount of protein is necessary to maintain the proper functioning of the body. Furthermore, the body does not store protein, which means we must consume it regularly and in the right amounts through our diet. A protein deficiency can lead to weight loss, fatigue, and muscle weakness. Protein needs vary for men and women and depend on activity level, body weight, and age. It is estimated that the protein requirement for an adult woman is 0.7 grams per kilogram of body weight, and that for an adult man is 1 gram. However, with increasing physical activity, the need for protein increases, up to 2 grams per kilogram of body weight per day. It is not easy to provide the right amount of protein in the diet, especially for people with high physical activity.
What are protein powders?
Protein powders are nothing more than isolated proteins. Milk proteins are used in animal-derived supplements. They usually come from whey. There are also plant-based alternatives, such as soy-derived proteins. Protein supplements are a source of valuable and easily digestible protein. Simply put, the process involves purifying and drying the whey. The proteins are then isolated and powdered. The same applies to plant-based protein. Such a product contains 60% to even 100% pure protein by dry matter. They are usually consumed after dissolving them in water or milk and then thoroughly mixing them in a shaker. They can also be added to various dishes to increase the protein content. They are available in many flavors, from neutral to, for example, vanilla, chocolate, strawberry, or even apple pie. There's something for everyone.
Types of protein supplements
We'll focus on whey-based protein supplements because they're the most popular and the production process itself is at an advanced level.
WPC - Whey Protein Concentrate is a whey protein concentrate. It contains 60% to 80% pure protein. They are particularly recommended for building muscle mass and reducing body fat. They are among the nutrients with an average absorption time.
WPI - Whey Protein Isolate. Like the concentrate, it is also derived from whey. However, the process itself is slightly different. It contains a high concentration of pure protein, up to 90%. It is one of the nutrients that is absorbed very quickly. It has special properties that enable accelerated muscle recovery.
WPH - Whey Protein Hydrolysate. It is the purest in terms of protein content. It can contain up to 100% of the amino acids themselves. It is the fastest absorbed by the body. It ensures very rapid muscle recovery and improves the strength and growth of muscle tissue. Protein hydrolysates are also the most expensive protein supplements available on the market.
What are BCAAs?
BCAA, or branched-chain amino acids. In Polish, we call them branched-chain amino acids. Amino acids with a branched aliphatic side chain. In the group of protein amino acids, there are three that meet this requirement: leucine, isoleucine, and valine. They make up an average of 40% of daily protein intake. These are exogenous amino acids, meaning we cannot synthesize them in our bodies; they can only be obtained from external sources. The BCAA mixture is found in many protein supplements. Their beneficial effect is based on increasing muscle recovery. Branched-chain amino acids reduce the feeling of fatigue after exercise by lowering the amount of tryptophan in the blood, which leads to a decrease in the concentration of serotonin (responsible for drowsiness and fatigue) in the brain, which is why they are often consumed in the form of supplements by athletes.
Proteins are undoubtedly one of the most important ingredients in a healthy and balanced diet. This is especially true for recreational and experienced athletes, who can maintain or increase their existing muscle mass and strength by maintaining the right amount of protein. In general, the optimal amount of protein is not only healthy; it is even necessary for good health. It is not for nothing that its source should be present in every daily meal. Protein itself is not harmful to the body. However, you should be aware that only an excess of it in the diet can be harmful. Therefore, its consumption should be controlled. After all, it is very difficult to overdose on them without protein supplements. This is due to their satiating properties. It is simply almost impossible to eat so many protein-rich foods in one day. This situation changes when supplementing with protein. In this case, you should be careful. This is because powdered protein supplements contain a lot of protein in a small volume, making it easier for us to absorb large amounts.
Does protein make you fat?
As with other macronutrients, you don't gain weight from protein itself, but from a calorie surplus. Naturally, your body weight will increase significantly along with muscle growth. Protein is much more satiating than carbohydrates and fats. Therefore, it cannot be said that protein alone is responsible for weight gain. This means that the likelihood of protein being stored as fat is very low, if not impossible. Some amino acids are largely processed in the liver. As a result, glucose, ketones, and other compounds are formed, but triglycerides are not among them. It is also worth noting that the basic reserve materials stored in the body are glycogen and adipose tissue. Protein is not stored. Moreover, it is only used last. In addition, the right amount of protein in the diet can have a positive effect on accelerating metabolism. A good conclusion would be to say that we don't gain weight from protein, but from too many kilocalories in our diet and a lack of exercise.
Dishes with added protein
If you insist, you can add protein supplements to almost any dish. However, it's worth approaching this rationally. One very interesting option is to add it to all kinds of omelets, oatmeal, and pancakes. Generally, flavorless protein powder can be used in flour dishes as part of a flour portion. You can also make homemade protein bars or sugar-free sweets. This is because sweeteners are often added to protein powders. Homemade protein ice cream is also a great idea.
Side effects of protein powder
As with all products, use moderation. Eating too many nuts is probably just as harmful as overdosing on protein. However, there are certain groups of people who should generally limit their protein intake due to medical conditions. These include dialysis patients and people with various kidney problems in general. Excess protein is especially dangerous for them. Excess protein damages the kidneys, which have to work hard to metabolize it. During this process, the body uses a lot of water, so remember to stay hydrated.
Summary
Powdered protein supplements have found a variety of uses. First, they are used by athletes, but not only. They should be considered by people after surgery, cancer patients, and those who simply want to increase their intake. However, you should remember to practice moderation. It's best to follow the instructions on the packaging. Furthermore, if you're unsure about supplementing with protein supplements, we recommend consulting a doctor.
