Indian Council for Medical Research recently urged the masses to go easy with protein powders and supplements. It raised plenty of questions on the efficacy of protein powders.
The myths and facts surrounding the accurate usage, benefits and potential drawbacks of protein powders are plenty. So, if you are thinking about starting up protein supplements to gain muscle mass, take a look at all the advantages and disadvantages of consuming protein powders and supplements.
All about protein powders
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• As we all know, protein is a mighty macronutrient that is sought primarily for muscle gain.
• Protein also has other functions in the body.
• For instance, hormonal balance, weight management, sustenance of muscular health and, in turn, good health.
• For the unversed, apart from muscles, protein is responsible for your hair and skin health too.
• We should intend to gain our daily minimum protein intake from natural sources, i.e. the food we eat.
• Your daily protein intake should come majorly from bioavailable sources of protein.
• Bioavailable sources of protein can be received from natural foods including eggs, meat and fish, nuts and seeds, dairy products, beans and lentils, soybeans, peanut butter, etc.
• If you want to avoid dairy products, you can find suitable replacements like peanut butter instead of dairy butter.
• Majority of people fail to consume their required amount of protein intake due to different reasons.
• In case of dietary restrictions and unavailability of certain foods, we opt to consume protein powders to meet our daily requirement of protein intake.
• Both animal-based and plant-based protein powdersare available in the market.
IDiva recommends: Natural Peanut Butter: Crunchy by MyFitness
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• If your goal is to maximise your protein intake from natural foods, opt for MyFitness’ natural peanut butter.
• Vegans and vegetarians can opt for peanut butter to avoid regular butter.
• MyFitness’ natural peanut butter is fortified with 32 grams of protein per 100 grams.
• You can spruce up mundane breakfast avocado toasts with this crunchy peanut butter.
• This is your cue to add protein-rich breakfasts and pre-workout meals to your diet.
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Advantages of consuming protein powders and supplements
1. Protein powders could supplement your weight loss goals
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• Protein supplements and powders could help bridge in your daily protein intake.
• This, in turn, can help you lose weight and keep it off in the long run.
• Having more protein results in the development of lean muscle mass, which directly results in fat loss.
• A study in the journal of Nutrition & Metabolism supported the theory that individuals with higher protein intake were able to preserve their muscle mass and burn more body fat.
2. Protein powder aids the development of muscle mass
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• Adults who engage in resistance training and strength training exercises regularly need protein for muscle recovery and gain.
• A review published in the British Journal of Sports Medicinein 2018 concluded that adults, who actively practised resistance training and strength training exercises, saw results in just six weeks.
• Adults who strength train and others who want to improve muscle mass in their bodies can rely on moderate amounts of protein supplements along with a balanced diet.
3. Protein powders could keep muscles from wasting away
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• Muscle loss is common in older adults and individuals who are not physically active.
• It is also common in adults with protein deficiency in their diet.
• Whey protein is proven to be effective in retaining muscles in older adults. A review in Experimental Gerontology published four years ago in 2020 corroborated it.
4. Protein powders are easily accessible and versatile
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• Protein powders are considered dietary supplements and therefore, are easily accessible for everyone.
• They are also convenient as they are super easy to prepare and consume.
• They are versatile since one can consume protein powders in several ways.
• There is a wide selection of protein powders available. People who have food allergies or lead different lifestyles can opt according to their preferences.
• From vegan protein supplements, fruity flavours and collagen-based protein powders for skin, you have plenty of options to pick from.
5. Protein powders could play a key role in controlling cholesterol
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• If you are battling high cholesterol, we have good news for you.
• Whey protein’s efficacy on lowering cholesterol in overweight men and women is proven by a study published in The British Journal of Nutrition
• The study found that those who were given whey protein for 12 weeks showed better overall cholesterol levels as well as LDL cholesterol levels.
Drawbacks of protein powders
If there weren’t any drawbacks of protein powders, the Indian Council for Medical Research would not have recently suggested avoiding protein supplements for muscle gain. Know more about the key drawbacks of protein powders.
1. Added sugars and additives
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• The nutritional contents of different protein powders may vary depending on the brand and flavours.
• Before buying protein powders, read labels as some of them may be made with little quantities of sugar while some may contain excessive amounts.
• If you are watching your sugar intake or are allergic to whey or sugar alcohol, it is advisable to read the labels and nutritional information before buying protein powders.
2. Too much will not do you any favours
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• According to the dietary guidelines and findings of the Indian Council for Medical Research (ICMR), daily protein requirements are not as high as incorrectly perceived.
• ICMR, in its recent guidelines, emphasised that the protein you receive from your diet is associated with a small increase in muscle mass during strength and resistance training.
• They added that protein intake of more than 1.6 kg/day does not contribute to muscle gain induced by resistance training exercises.
3. Not easy on the pocket
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• We all are well-aware that buying protein powderscould mess up your monthly budget significantly.
• High-quality protein is way more expensive than protein received from natural and whole foods.
• So if you can plan your meals in such a way that you receive a decent amount of protein everyday, you may not need to burn a hole in your pocket.
4. Effects of excessive protein intake
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• People who are allergic to milk may be specifically allergic to whey as well as whey is derived from dairy milk.
• When ingested in decent amounts, whey protein won’t impose any undesirable health effects.
• But if you are overdoing protein shakes, you may face harmful symptoms like stomach ache, cramps, appetite loss, headaches, fatigue and nausea.
• Consuming whey protein in large quantities can also cause acne.
• According to ICMR’s guidelines, consuming protein supplements in excess amounts can cause kidney damage and mineral loss from the bones.
5. May contain toxic contaminants
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• In 2018, the Clean Label Projectprobed into 134 best selling protein powders and found the following toxic chemicals:
• 70% of the protein powders contained lead levels.
• 74% of the protein supplements contained cadmium, a well-known carcinogen.
• BPA, a carcinogen, was traced in 55% of the protein powders.
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