Do you wonder what you need to know about protein supplements? You can’t go wrong with protein; or maybe you can. It’s easy to scoff at the protein shake adverts.
There are tons of reasons your protein diet should be up to optimal levels, but it is not so easy to keep tabs with the daily requirements of 1 gram of protein per 1 pound of body weight or 2.2 grams of protein per kilogram. Protein forms an essential element in all hormones in the body and it is required for proper functioning.
Symptoms of protein deficiency include skin, hair and nails problems, loss of muscle mass, constant fatigue, insatiable and persistent hunger and risk of infections as immunity is compromised.
A Quick Run-through
For weight loss and bodybuilding programs, protein is the go-to nutrient for the best results. Asides from kicking a reverse on the ratio of hunger hormones to satiety hormones, thereby reducing calorie intake, it also engages the development of lean muscle mass under controlled supervision. You wouldn’t want to gain extra weight while trying to look buff with a fitness hack.
Low-fat yogurt, seeds, nuts, eggs, fish, lean beef, lean chicken, lentils are foods high on protein. If you are looking to engage more of your gym sessions or lose some extra fats under controlled programs, you need to engage the superpowers of protein supplements to ensure you are getting the full dose of your daily requirements.
Possible Pros and Cons
There are different types of protein supplements, which could be dairy-based or plant-based. Plant-based protein powder has less protein and can be considered as an option when a minimized dose is needed. You must know the contents of the protein powder before you take it. But, before you chug the supplements down, you should be sure that you need it.
Loading up your protein levels when you are already getting enough from whole foods may have adverse effects on your system. So, unless it is recommended in your weight loss programs or you need the gym stare, stay with the whole foods.
It is also crucial that you know the exact amount of supplements that you require as larger quantities increase your calorie level and lead to weight gain. Excess protein is stored as fat in the body while the other amino acid is excreted.
By the way, over-supplementing with protein can lead to kidney damage as the kidney is overworked to remove the excesses.
Maybe the Powder isn’t for You
Healthy individuals, gymnasts, and professional athletes who engage in resistance exercise training, such as weightlifting, often use protein supplements as advised in sports nutrition because it significantly increases muscle size and strength. Also, protein powders are usually used to speed up recovery from soreness post-workout. Are you, by any chance, lactose intolerant? You should be wary of protein supplements as high doses can result in increased bowel movement, bloating, cramps, reduced appetite, and headache.
Protein supplements can be your early morning pick up but whatever you do and decide, be sure to get an individualized recommendation from a dietitian or a physician based on your health and lifestyle before you go on a protein supplement program. And—by the way—I assume you now know what you need to know about protein supplements.