fitness

0-100 about Protein powders ( benefits OR damages)

what is the best whey protein for toddlers?

Protein supplementation is very popular among athletes. But do only athletes need protein and protein supplements?

If you’ve been to the gym, you’ve probably heard from other bodybuilders about protein supplements, which they take after a workout. The popularity of protein powders as a dietary supplement is increasing.

You can find protein supplements everywhere. But are these supplements only for bodybuilders or can a regular athlete use them as well?

what is protein?(brief explanation)

Protein is the most important nutrient that every athlete needs to increase their athletic performance. In fact, people who do exercise need more protein than people who do not.

There are different types of protein that come from different sources, and each has its own advantages and disadvantages.

It may be a little difficult for people who are new to buying and choosing a protein supplement to choose the type.

the 4 most popular types of protein are introduced below 👇

 

1-WHEY PROTEIN; overview, uses & side effects

Whey contains 20% of milk protein and is composed of several complex peptides. This protein source is enriched with all essential amino acids, especially BCAAs, leucine and cysteine.

Most prominent features for whey protein: muscle building, diet, safe consumption

extra data for whey protein consumption:

  • Absorption and digestion speed: very fast
  • Time and amount of consumption: 10 to 30 grams at least half an hour before training and 10 to 30 grams immediately after training
  • best Benefits of whey protein: High levels of BCAAs and rapid digestion increase the growth of muscle mass, his protein is suitable for use before and after exercise and between meals. Also, high levels of leucine make this type of protein an effective anabolic stimulant. Low calorie

protein powders & bars

So this product is ideal for those who have a fitness diet.

LIST OF THE TOP 10 WHEY PROTEIN BRANDS IN FDA’S STANDARD

High levels of cysteine ​​increase the production of glutathione and also increase the body’s antioxidant capacity, so it increases the immune system and strengthens and promotes the immune system, thus preventing weakness and hunger, and therefore in weight loss.

 

2-Casein protein powders consist of…

Casein is the main protein in cow’s milk (80% of its total protein) and contains all the essential amino acids, especially tyrosine and praline.

Most prominent feature of Casein protein: long-lasting and lasting effects

extra data for casein protein consumption:

  • Absorption and digestion speed: slow
  • Time and amount of consumption: The use of this type of protein is not recommended because it remains in the stomach before exercise. The best time to consume this product is 10 to 30 grams and 1 hour after training.
  • Benefits: Due to the generalized effect of anabolic activities, the consumption of this type of protein is recommended when it is not possible to supply protein from food sources to the body, such as when one or two meals are omitted due to diet or before bedtime!

supplements in amvitamins

Carin is a source of long-acting protein and is normally supplied by food sources, so casein consumption is mandatory only when a person has only one or two main meals.

 

3- HAVE YOU TRIED EGG WHITE PROTEIN?

Egg whites contain more than 40 types of protein, the most important of which is albumin. Of course, egg yolk also has protein, but egg white powder is more common than egg powder.

Most prominent feature Egg white protein: high quality, no dairy

extra data for egg white protein consumption:

  • Absorption and digestion rate: Medium or fast, has a good absorption rate, but is absorbed slightly later than whey protein, approximately 45 to 60 minutes after consumption.
  • Time and amount of consumption: 10 to 30 grams at least 45 minutes before training and 10 to 30 grams immediately after training
  • Benefits: The best choice for people who are lactose intolerant or allergic to milk or soy protein, egg white protein is very similar to whey protein and can be a great alternative.

what is egg protein?

It is also a great choice for those who do not like the taste of eggs.

4- why SOY PROTEIN is good for you?

Soy protein contains all the essential amino acids, and its most prominent feature is having arginine and glutamine twice as much as milk-derived proteins.

Most prominent feature of soy protein: The best source of protein for vegetarians

extra data for soy  protein consumption:

  • Absorption and digestion rate: Medium – between whey and casein
  • Time and amount of consumption: 10 to 30 grams at least 45 minutes before training and 10 to 30 grams immediately after training
  • Benefits: Soy has the highest quality between protein and plant sources. So it is very ideal for vegetarians. Some research also shows that soy protein has positive effects on cardiovascular and bone health.

what is soy protein ?

In addition, this type of protein is a good choice for those who are allergic to milk and egg protein.

 

How much protein does different people need daily?

How do we know if we are getting enough protein?

  • An average adult needs 0.8 grams of protein per kilogram of body weight per day.
  • Athletes who exercise for leisure need 1.1 to 1.4 grams of protein per kilogram of body weight. Endurance athletes consume up to 2 grams of protein per kilogram of body weight.
  • Athletes looking for muscle building need 1.5 to 2 grams of protein.

 

For example 👇 ,

suppose you are a 75 kg adult athlete who wants to build muscle. The maximum amount of protein you need will be 150 grams per day. This may seem like a big deal, but 113 grams of hamburger alone has 30 grams of protein and tuna 40 grams of protein.

Protein intake is also important for adolescent athletes. Adolescents need 0.8 to 1 gram of protein per kilogram of body weight. An adolescent athlete needs 1 to 1.6 grams of protein per kilogram of body weight.

Of course, there are warnings about protein intake in teens. Because eating too much protein puts pressure on the kidneys. On the other hand, it causes dehydration. To avoid these risks, teens should get their protein from natural sources (as we call vegan protein)

LEARN MORE: 7 Health Benefits Of Vegan Protein Powder

How to take a protein supplement

Calculate the amount of protein you need and find that you are not getting enough protein (symptoms of protein deficiency include fatigue, weakness during weightlifting and other physical activities, and slow recovery after injury), how can you use protein powders to Improve your performance?

First of all, it is not necessary to consume protein after exercise. You should eat carbohydrates before, during and after exercise, because the body needs it.

The body uses carbohydrates as fuel and the muscles work accordingly. Of course, protein is essential for post-workout recovery, but research shows that the body needs 4 to 1 or 5 to 1 ratio of carbohydrates to protein. Since most proteins have 20 grams of protein per serving, you also need 80 grams of carbohydrates.

what is creatine

You can also use a fruit smoothie with milk or yogurt or milk with chocolate to make a recovery drink. You can use a protein supplement as a snack. Also, if you have access to protein sources, you do not need to take these supplements.

 

Side effects of protein powder for athletes

 

The simplest and, of course, the most common danger that the consumer suffers from taking these supplements is falling into the trap of unbalanced and unhealthy nutrition. Because as protein intake increases, the amount of nutrients received through food intake will be inadequate and unbalanced.

When you consume protein drinks instead of food, you will be deprived of all the nutrients of a complete and healthy food such as vitamins, calcium and other nutrients. If you need to take these supplements, do not forget that your body needs other nutrients that must be absorbed daily and in sufficient quantities through the consumption of healthy foods.

 

Consumption of protein powder and calcium deficiency

Protein has an effective role in strengthening bones and preventing the destruction of bone tissue. However, some studies show that eating a high-protein diet increases acid secretion, which causes the body to release calcium.

Having a balanced diet that contains the right amount of calcium and protein is essential to protect and strengthen bones and prevent osteoporosis. The higher the amount of calcium lost, the greater the effect of taking these supplements on reducing calcium levels and causing serious damage to the bones.

Consumption of protein powder and weight gain

Although protein powder can help you lose weight, burn fat and increase muscle mass, it can also cause obesity and overweight. When you use protein drinks and powders, you not only absorb protein but you also get a lot of extra nutrients and calories.

gettin weight by protein bars

In this case, if you do not pay attention to calories, it is possible that you will gain weight instead of losing weight. Since these powders help increase muscle mass, you will have to do heavier exercises so that you can burn calories and gain muscle instead of fat.

 

Protein powders can cause heart problems?

Having a high-protein diet can cause serious heart problems. Although protein supplements do not directly increase blood cholesterol, if you take supplements in addition to the protein in your diet, you run the risk of developing high cholesterol.

can protein powders cause heart attack?

Some supplements contain cholesterol on their own, so it’s a good idea to know what these supplements can do to your body. Remember that taking these cholesterol-rich supplements at the same time with foods containing this substance, such as eggs, etc., can cause heart problems.

 

Take protein supplements and increase your fat intake

Have you ever read the nutritional value of your protein drink? If not, do so this time. Although most of these drinks are high in protein and low in fat, some types are high in fat. These drinks also contain preservatives.

If you do not exercise regularly and do not burn the calories and fats in these supplements, there is no reason to take them. You should know that if you do not exercise, excess protein will turn into fat.

 

Do Protein powders have a relation with digestive problems?

Protein supplements cause digestive problems. Stomach cramps, constipation, bloating and flatulence are some of the symptoms that occur after taking these supplements. Protein takes time to digest and will stay in the stomach longer if you do not eat enough carbohydrates.

sympthoms of fatty liver disease

People who suffer from lactose intolerance are more likely to have digestive problems because most of these supplements contain lactosomes and casein, which multiply the problem.

learn more:Most Powerful Healthy Herbs with their usages

Protein powders and hidden compounds

Packaging of protein powders and drinks is rarely a complete list of ingredients. As a result, consumers are unaware of the presence of compounds such as preservatives.
It is good to know that some of the ingredients of these supplements are added to them without following the principles and without control, which will not be good for you.

 

Protein powders and dehydration

Adequate water intake and hydration are essential for people who do bodybuilding, work or other strenuous exercise. If you are in the habit of consuming these powders, it will be difficult to be able to supply your body with enough water.

Research shows that protein powders can make the body more or less dehydrated. This risk increases or decreases according to the amount consumed and the intensity of exercise. You should know that the body needs more water to metabolize the excess protein intake, and without it, your body will become dehydrated.

In addition, you should know that the kidneys also suffer because they have to work harder to eliminate the acid in the supplements. If you use these powders, be sure to increase your water intake.

 

Protein powders expose you to heavy metals

Some protein supplements contain dangerous compounds, especially heavy metals such as arsenic, mercury, lead and cadmium. The results of studies conducted on 15 protein drinks show that some of these drinks pose serious health risks due to the presence of these compounds.

Although these compounds are present in small amounts in these drinks, if you get in the habit of consuming them three times a day, they become significant amounts that put the body at risk.

 

Conclusion

In conclusion, protein supplements are the most important ingredients for whom they are or want to be a professional athlete. In addition to, everybody who care about their bodies and love to have a healthy body should concentration on this field. We should pay attention how much of these protein intake to our body, what is the best time to exercise and when consume these protein. Also, we should notice that these ingredients may have side effect, be aware about signs and do our beset.

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