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Protein powders and supplements | Benefits and side Effects

As workload is increasing day by day, modern man is constantly in search of something that can simplify his life to some extent. Complete meals are replaced by protein blends and various supplements. This allows you to quickly fill the body with nutrients and kickstart the process of muscle growth and recovery. 


What is Protein powder?

Protein powder is a product that contains at least 60% protein. Everyone knows that protein is the macronutrient that is important for building high-quality muscle mass and maintaining its volume

Protein is also involved in the process of energy metabolism in the body, so it is vital for humans. 

Protein can be obtained from common foods (meat, poultry, eggs, fish and dairy products) and from special high-protein mixtures.


How does protein work?

A sports protein supplement acts on the body in the same way as the protein that comes to us from natural food.

However, protein shakes are somewhat different from organic protein products. Let's consider the main differences:


The powders are already ready for use and do not require any special processing. It is enough to dilute them with water, milk or other liquid.

  • Powders contain an optimal ratio of proteins, fats and carbohydrates.
  • Protein has a high rate of absorption, because it is presented already in a split form.

A huge plus point of protein powders is the ability to use it in liquid form. This allows you not to overload the gastrointestinal tract. Heavy protein foods, such as chicken breast or pork, stay in the stomach much longer, which contributes to its stretching. 

In addition, during digestion, they release a large amount of waste products that remain in the body for a long time and clog it.


Potential Effects of Taking Protein

Of course, there are side effects of protein consumption, but only in the case of a physiological predisposition of the body to any diseases. 

Is it harmful for the kidneys?


The kidney filters waste products, excess nutrients and fluids from the bloodstream and produces urine.

It is believed that the kidneys must work harder to remove protein metabolites from the body, and this leads to an increased load on them.


Increasing the amount of protein in the diet may slightly increase their workload, but it is very small compared to the enormous amount of work the kidneys are already doing.


About 20% of the blood that the heart pumps through the body goes to the kidneys. In a healthy adult, the kidneys can filter about 48 gallons (180 liters) of blood every day. High protein intake can harm people with diagnosed kidney disease, but this is not the case for people with healthy kidneys.

A 2016 study by American scientists involved men who practice resistance training. The subjects were on a high protein diet for one year. After this period, no one had an increased level of lipids in the blood and no disturbances in the functioning of the liver or kidneys were noted. one


The two main risk factors for developing kidney failure are high blood pressure (hypertension) and diabetes. The increased amount of protein consumed has a beneficial effect on both factors. 0


Does it negatively affect the reproductive system?


Many men are worried about the effects of protein shakes on the reproductive system. And yet the myth that protein negatively affects potency has not been scientifically confirmed. 

By itself, protein does not affect the level of sex hormones in any way. Protein intake is often confused with the use of illegal anabolic steroids, which can actually cause physiological problems.


Possible side effects

1. Intolerance


Those who are allergic to milk may also be allergic to whey protein. In moderate doses, it usually does not cause side effects, however, when used at very high doses, the following symptoms may occur: abdominal pain, loss of appetite, nausea, headache, fatigue.

Plus, high doses of whey protein can also cause acne.


2. Bad breath


Eating large amounts of protein can lead to bad breath, especially if you limit your carbohydrate intake. Because your body will go into a metabolic state called ketosis. Ketones give off an unpleasant "fruity" odor.

Brushing and flossing won't work to get rid of the smell. To combat odor, you can double your water intake, brush your teeth more often, and chew gum more often.


3. Constipation


Diets high in protein that limit carbohydrates tend to be low in fiber. Constipation can result from this diet. Drink plenty of more water and add more fiber to your diet.


The most common side effects that can occur from poor quality protein intake are:

  • Nausea and vomiting
  • Flatulence
  • Diarrhea
  • Various allergic reactions
  • Dysfunction of the kidneys

To prevent this from happening, always check the expiration dates and the integrity of the packaging without leaving the checkout. Better, purchase from a reputable manufacturer.


Conclusion

If you want to build muscle, you must nourish your body properly. Providing the body with the right, healthy food is the first step to building muscle. 

However, key for growth is muscle contraction during exercise and sufficient protein for muscle repair. If you are looking for a protein powder for yourself, there are many good options. Choose a product based on your goals and dietary preferences.

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