Skip to main content

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.


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.


Popular posts from this blog

10 Benefits you should know about Vicks VapoRub

Vicks VapoRub is an ointment that has been used for decades to relieve coughs and other symptoms of the common cold. Many of us probably remember when our mothers or grandmothers used this product to provide relief when we were congested or had other cold problems. What few of us know, Beyond providing relief when we have cold problems, Vicks VapoRub has other amazing uses that we can take full advantage of. Here are some of the other uses and benefits of Vicks VapoRub: 1. Foot pain To relieve foot pain after a heavy day, all you have to do is apply a good amount of Vicks VapoRub to both feet before going to sleep, give yourself a gentle massage, and cover them with socks. The next day your feet will feel soft and rested. 2. Headache Relief Many of the headaches we experience during the day can be the result of stress or tension. To help relieve this pain, ideally you should apply a little Vicks VapoRub to your forehead and you will notice a sense of relief within minutes. 3. Fight pim

6 Amazing health benefits of Reading: Healthxnation

It is a fact, reading has many advantages, but mainly, it benefits the health and the brain. Immersing yourself in an exciting novel allows you to travel without leaving your favorite chair. But, not only that, because reading has real and concrete benefits on our intellect. Do you want to know what goes on in your head every time you open a book? Reading allows us to learn new things and cultivate ourselves. Develop our vocabulary and improve our oral expression. Contribute to our personal and mental growth. It is one of the best investments we can make in ourselves, no matter how old we are. A book does not cost much money, but everything we can get from it is very valuable.

Losing Weight Quickly: Pros and Cons of Crash Diets

Crash dieting is often seen as an easy way to lose weight fast. You don’t have to avoid all your favorite junk foods for very long, you don’t have to work very hard, and you usually notice a marked difference at the end of the “diet.”  However, crash dieting does possess some dangers. Below are a few things that will help you to decide whether or not you want to embark on a crash diet. Pros of Crash diets: 1. Quick Results People typically look to crash diets to help them lose a small (or sometimes large) amount of weight in a short amount of time.  For example, proponents of a popular injection diet report losing between 10 and 35 pounds in a month.   This is helpful if you have an event coming up in a couple weeks that you need to lose weight for. Perhaps you bought a new outfit for it awhile back, but it no longer fits. 2. Less Time Crash diets do not typically last longer than a week. During the time allotted for the diet, you will need to follow strict guidelines. However, it will

Is running good for you? Pros and cons of running

To the number of people who are passionate about running is increasing every day - we can see more and more runners on the streets and treadmills. Many started out with light runs and are now training to complete their first five-kilometer race. Interest in running is clearly growing - and this is confirmed by the growing number of groups that come together in parks to run together. In this article we tried to answer all the questions about running and consider both the pros and cons of this cardio workout. Pros of running Although we know that any issue is best viewed from all sides, we are always in favor of fixing attention on the positive aspects. If we talk about running, then there are many positive aspects. Here are five positive aspects of running that we found. 1. Strengthens the cardiovascular system The number one reason many people engage in this type of physical activity is because they want to improve cardiovascular health. And rightfully so: running does improve heart he