Protein supplements have become an essential part of the daily lives of many people today, from athletes to gym-goers and those who simply I want to increase my protein intakeThese powders and shakes are often seen as a convenient solution.
But what actually happens when you incorporate a protein supplement into your daily diet? As these products continue to grow in popularity, it’s important to understand both the positive effects they can have on your body, as well as the potential drawbacks.
Why protein supplements are so popular now
“Protein supplements, which are concentrated sources of protein of animal or plant origin, have seen a surge in popularity in recent years. Think whey, casein, soy, pea and rice protein powders – these are classic options,” says Akshita Reddy, senior nutritionist at Athreya Hospital, Bengaluru.
She attributes their popularity to convenience: “In our busy lives, protein shakes offer a quick and easy way to get a protein boost.” The booming fitness industry has also played a major role.”
Additionally, for people with dietary restrictions or preferences, such as vegetarians and vegans, protein supplements can be a practical way to meet their nutritional needs.
Protein is known for its satiating properties, which may promote feelings of fullness and reduce overall calorie intake. (Source: Freepik)
Potential Benefits of Taking a Daily Protein Supplement
Reddy explains the potential benefits of taking a daily protein supplement:
Muscle Growth and Recovery: Protein supplements, especially when taken after exercise, promote muscle protein synthesis, a muscle repair and building process, providing essential building blocks for muscle growth and recovery.
Weight Management: Protein is known for its satiating properties, which may promote feelings of fullness and reduce overall calorie intake. This will help with your weight management goals.
Nutrition Insurance: If you struggle to get enough protein in your diet, taking a protein supplement can help you reach your daily protein goals and ensure you get the nutrients needed for many bodily functions.
Digestive Considerations: While generally safe, whey protein may cause bloating, gas, or other digestive discomfort, especially if you are lactose intolerant.
Risks and side effects associated with long-term daily protein supplementation
Protein supplements can be a valuable tool, but Reddy stresses that caution is needed with long-term use.
She adds, “If you have kidney problems, consuming too much protein can Extra strain on the kidneys“It’s important to consult with your doctor to determine the appropriate protein intake for your health needs.”
“Eating a lot of protein can increase calcium excretion,” says Reddy, so make sure you’re getting enough calcium from your diet and supplements to help maintain healthy bones.
Plus, as we age, our bodies process protein differently, she says, so older adults should be mindful of their protein intake and talk to their doctor to make sure it’s aligned with their overall health goals.
“Always choose a protein supplement that suits your individual needs. If you are lactose intolerantTo avoid side effects, choose lactose-free or plant-based options.”
Relying solely on protein supplements to meet your protein needs is neither sustainable nor healthy. Eat a balanced diet rich in whole foods to ensure you are getting a variety of nutrients that work synergistically to support health.
