Are Protein Supplements Good for Your Health?

If you are here reading this article, it means that you have already heard of protein supplements. With the market today flooded with a variety of protein supplements by various brands, you might be confused about the reality behind these supplements.

Are there any health benefits of protein supplements?

Can protein powder be a replacement for regular meals?

In this post, we will answer some of these questions that cross your mind every time you see a protein supplement in the market.

Protein is a very essential macronutrient that your body needs to function properly. Protein not only helps in keeping your skin, hair, and nails healthy but also helps you attain lean muscle mass. If you literally drag yourself out of the bed every morning with a desire of sleeping more; if you get too tired every day after office; you’re sleepy most of the time and sometimes tired for no reason- it might be an indication that you are not getting the required protein.

While fatigue and tiredness can also be a result of some other issues, but, protein deficiency can also be one of the reasons. If you are the one that often skips breakfast or has irregular meal patterns, fixing your diet and lifestyle is the only option to keep yourself healthy.

How much protein should you consume?

The recommended dose of protein per day for an average individual is 0.8g per kg of body weight, i.e. for a person weighing 60kgs, 48g of protein is required daily. While some can acquire this protein via whole foods they eat on a daily basis, a majority of them can’t. Especially active gym-goers and bodybuilders who need more protein due to their high activity levels. This is where protein powder comes to the rescue. It helps you in meeting your daily protein requirements in an easy manner.

Protein supplements surely are a convenient way of fueling your body with protein, these cannot replace whole foods. There are a variety of protein powders available in the market ranging from plant-based protein to whey protein. Out of various proteins available, whey protein is very popular among fitness enthusiasts.

Whey protein is popular among bodybuilders and fitness enthusiasts as it is known for its muscle-building properties. Some researches also support the usage of whey protein for weight loss.

Protein supplements health benefits

Helps with weight management: Protein is a very satiating component. This is why by eating foods rich in protein and taking protein supplements you feel full for longer hours. This results in restricted calorie intake as you eat smaller portion sizes and experience reduced cravings. This helps in maintaining weight and also shedding the extra kilos.

Whey protein, in particular, has proved to be beneficial in weight loss by reducing body weight and total fat mass in overweight and obese individuals. It also can be helpful in reducing blood pressure, total cholesterol and the risk of heart diseases.

Helps in muscle growth: Protein is very crucial for muscle building. Many athletes and fitness enthusiasts gulp down a protein shake with a belief that it will help them in bulking up post intense strength training sessions. Some researches have shown that protein supplements do help in increasing muscle size and strength in individuals who are involved in resistance training and weight lifting. Though one might experience a difference with age; older adults need more protein than the younger ones.

Helps in muscle growth: Protein supplements get absorbed in your body faster than the protein-rich foods and help in repairing the damaged tissues after intense training sessions. This is the reason why many active gym-goers use protein supplements to experience faster muscle recovery and relief from soreness after intense workouts.

Many studies suggest that protein supplements help in minimizing muscle damage and helps in enhancing muscle performance and boosts muscle protein synthesis.

Out of various types of protein available- soy, pea, hemp, milk, egg, and whey, the most popular protein supplement among fitness freaks and bodybuilders is whey protein. Whey is derived from milk during the process of making cheese. The watery portion on top of the curd is whey which is processed to be converted into powdered form and sold in the market.

What is the reason behind the stark popularity of whey protein?

It’s a complete protein: Whey protein is rich in essential amino acids and BCAAs which makes it a complete protein.

Helps with weight loss: Whey protein has proven effects on weight loss and management. This is the reason why it is popular among fitness enthusiasts and people looking for weight loss and maintaining a healthy weight.

Helps in muscle building and attaining lean muscle mass: This popular protein supplement is immensely popular with the community of bodybuilders and athletes as it helps in building lean muscle mass and enhances muscle size along with boosting muscle recovery. Fitness freaks, bodybuilders and regular gym-goers use whey protein for muscle growth.

Some studies have shown that whey protein is also beneficial in lowering the total cholesterol levels and LDL cholesterol. Whey protein is also helpful in reducing blood pressure and the risk of cardiovascular diseases.

While whey protein lets you enjoy various benefits, it also has certain side effects. People who are lactose intolerant might face issues as this protein contains milk derivatives. It comes in 3 variants:

Concentrate: The one with around 60-80% protein and more lactose content.

Isolate: The one with 80-90% protein or even above and lesser lactose content.

Hydrolyzed: The pre-digested form of whey protein which is the most expensive one too.

For people with lactose intolerance, whey protein isolate is a better choice as it is low in lactose.

There is a popular myth regarding protein supplements that can damage kidneys and liver. The fact, however, is that only people with pre-existing kidney and liver issues need to be alert while consuming protein. Various researches have shown protein to cause no harm or significant adverse effect when consumed in excess quantities. Your protein requirement depends on your goal.

Protein supplements are an easy and fast way to fuel your muscles with protein and meet your daily ideal protein requirement or even the extended needs. What needs to be understood clearly is that these are just “supplements” and cannot replace whole foods.

To achieve the desired results and allow your body to function properly, it is very important that you eat right and workout along with consuming protein supplements. Never think of replacing a full meal with these supplements. Whole foods are rich in other nutrients as well which you might miss out when consuming only supplements.

This can create other nutritional deficiencies in your body which will hamper your growth.

The ideal way to build muscles and get a sculpted physique is to workout intensely along with the right diet and pure protein supplements. Be very careful while choosing your protein supplements as many brands add fillers in their product and the amount of protein is less. Read the label carefully and always verify your purchase so that the possibility of receiving a fake supplement is ruled out.

MuscleBlaze offers totally genuine and authentic whey protein supplements to boost your muscle building and fuel your body with the right nutrition. All our products are tested for authenticity and accuracy and deliver maximum nutrition for maximum performance.