Protein supplements have been gaining popularity for several years. This is related to the better and better quality of the nutrients themselves and the trend of a healthy lifestyle. More and more people undertake physical activity but are looking for an effective way to provide the optimal amount of protein. Protein powder has become the answer to this demand. 

The many producers and types of nutrients mean we have much to choose from. Today we will explore the topic of powdered protein supplements. We will answer questions about whether they are safe, how to use them and if and how they can help us in everyday life.

What functions does protein have?

The right amount of proteins is necessary to maintain the proper functioning of the body. In addition, the body does not store protein, so we must provide it in the diet regularly and in the right amount. Protein deficiency can cause weight loss, fatigue, and a decline in muscle strength. Protein requirements vary between men and women and depend on activity levels, body weight, and age. 

It is assumed that the protein requirement of an adult woman is 0.7 grams per kilogram of body weight, and that of an adult male it is 1 gram. However, with increased physical activity, the protein requirement increases, even up to 2 grams per kilogram of body weight per day. Providing the right amount of protein with food, especially for people with high physical activity, is difficult.

What are powdered protein powders?

Protein supplement powders are isolated proteins. In the case of animal-derived supplements, milk proteins are used for this purpose. Most often, they come from whey. There are also plant-based alternatives, such as soybean proteins. Scitec nutrition 100 Whey Protein supplement is a source of valuable and easily digestible protein. In simple terms, the process is cleaning and drying the whey. Then, proteins are isolated from it and brought into a powder form. 

The situation is similar in the case of vegetable protein. Such a product contains from 60% to 100% pure protein in dry matter. They are most often eaten after dissolving in water or milk and then thoroughly mixing in a shaker. They can also be added to a variety of dishes to increase the protein content. They come in many flavors. Everyone will find something for himself.

What are BCAAs?

BCAA, or Branched-Chain Amino Acids. In Polish, we call them branched-chain amino acids. Amino acids have a branched aliphatic side chain. In the group of protein amino acids, there are 3 fulfilling this condition: leucine, isoleucine, and valine. They account for an average of 40% of the protein consumed daily. They are also exogenous amino acids, which means that we cannot synthesize them in our bodies. 

They can only be provided from external sources. The BCAA blend is included in many protein preparations. Their positive effect is based on increasing muscle regeneration. Branched-chain amino acids reduce the feeling of fatigue after training by lowering the amount of tryptophan in the blood, which leads to a decrease in the levels of serotonin (responsible for sleepiness and fatigue) in the brain,

Is protein healthy?

Proteins are undoubtedly one of the most important ingredients in a healthy and balanced diet. Especially in the case of people exercising recreationally and experienced sports players, who, thanks to maintaining an appropriate amount of protein, can maintain or increase their current muscle mass and strength. 

Overall, the optimal amount of protein is not only healthy. It is even necessary to enjoy good health. Not without reason, there should be a source of it in every daily meal. The protein itself is not harmful to the body. 

However, it should be realized that only its excess in the diet can be harmful. Therefore, its consumption should be controlled. After all, it is very difficult to overdose without protein supplements. This is because of its filling properties. It’s just almost impossible eating so many protein-containing foods during the day. 

This situation changes in the case of its supplementation. Then be careful now. This is because powdered protein supplements contain a lot of it in a small volume, which makes it easier for us to take it in large amounts.

Are you getting fat from protein?

As with other macronutrients, you don’t get fat on themselves, that is, on protein, but on a caloric surplus. Of course, your body weight will increase significantly as you build your muscles. Protein is much more filling than carbohydrates and fats. Therefore, it cannot be said that the protein itself is responsible for gaining weight. This means that the chance of protein being deposited as fat is very low and will not even happen. 

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Some amino acids are processed to a large extent in the liver. Glucose, ketones, and other compounds are produced as a result, but triglycerides are not one of them. It is also worth paying attention that the basic spare materials deposited in the body are glycogen and adipose tissue. Protein is not stored. Moreover, it is only consumed last. In addition, the right amount of protein in the diet can positively affect the acceleration of metabolism. A good conclusion will be, therefore, that we do not gain weight from protein,

Dishes with a protein supplement

If stubborn, we can add a protein supplement to almost all dishes. However, it is worth approaching it rationally. An interesting way is to add it to omelets, porridge, and pies. Generally taste-neutral protein powder, we can use in flour dishes as part of a flour portion. We can also make homemade protein bars or sugar-free sweets. This is because sweeteners are often added to the protein powder. Homemade protein ice cream will also be a great idea.

Protein powder – side effects

As with any product, you should be moderate. Eating too many nuts will probably be as harmful as overdosing on protein. However, we can distinguish groups of people who, due to their ailments, should limit their protein intake altogether. These include patients undergoing dialysis and, in general, people with various kidney problems. 

For them, excess protein is especially dangerous. Excess protein destroys the kidneys, which have to struggle with their metabolism. The body uses a lot of water in this process, so drink enough fluids.

Summary

Protein powders have found several applications. First of all, they are used by athletes, but not only. People should consider them after surgery, cancer patients, and those who simply want to increase their share in the diet. However, remember to exercise moderation. It is best to follow the instructions on the packaging. If, in addition, we are not sure whether we should supplement with protein preparations, we recommend a medical consultation.