Protein powder, also known as protein powder, is a dietary supplement that has a very high protein content. The powder is taken especially by athletes who hope it will help them build muscle faster. Among them, whey protein powder, better known as Whey Protein, is especially popular. However, some rules should be observed when taking it. Because if too much protein powder is consumed, it can lead to side effects – for example, damage to the kidneys.
Protein powder for muscle building
Protein powders are primarily used by strength athletes. They try to achieve a faster and greater increase in muscle mass through the additional protein intake. In addition to strength athletes, older people can also benefit from taking a protein powder. The powder can prevent or at least slow down muscle loss in old age. In older people, the loss of muscle mass is the main cause of a loss of mobility. In order for older people to be able to specifically build up muscle through sporting activities, a sufficient supply of protein is important. About 1.5 grams of protein per kilogram of body weight should be consumed per day. This value can be achieved in old age partly only by taking dietary supplements.
Side effects of protein powder
In general, the use of protein powders for muscle building is not without controversy. After all, anyone who eats a healthy and balanced diet can usually meet their protein requirements through their daily diet. This is true at least for recreational athletes. Foods with a high protein content include meat, dairy products, eggs, potatoes, nuts, legumes and cereals. If you drink protein shakes regularly, it is important that you supply the body with sufficient fluids. This is because a high concentration of protein in the body puts a strain on the kidneys and can lead to kidney damage if your fluid intake is too low. If you have a disease of the kidneys, be sure to consult with your doctor before using protein powders.
Lose weight with protein powder
However, protein powders are nowadays used not only to build muscle, but also to lose weight. Supposedly, the powder should boost fat burning and thus facilitate weight loss. However, the thesis that protein boosts the metabolism has not yet been scientifically proven. However, protein has a strong satiating effect. Thus, in the context of a diet, the consumption of carbohydrates can be reduced by an increased protein intake. However, it is a myth that one only loses weight by using a protein powder. A regular exercise program and a balanced diet are basic requirements for losing weight.
Different concentrations and flavors
Not all protein powders are the same – in fact, there are a large number of different products. Depending on personal preferences, you can choose between different flavors. Here are mostly vanilla, strawberry and chocolate to choose from. However, much more important are the type and concentration of the powder, which you should definitely pay attention to when buying. Generally, the following products are used in protein powders:
- Milk protein
- Whey protein (lactalbumin)
- Hen egg protein (egg albumin)
- Soy protein
- Collagen protein
Many protein powders contain a mixture of milk protein and whey protein. In contrast, collagen protein is often found in inexpensive products. This is cheaper to produce, but its biological value is also lower.
Whey protein powder (Whey protein).
Protein powder, which is made from whey (Whey), has a particularly high biological value. The valence indicates how well the ingested protein can be converted into the body’s own protein. With a high biological value, less protein must be ingested for the same effect than with a low value. Whey protein powder is characterized by a high content of amino acids such as leucine, isoleucine and valine. It is especially good for rebuilding destroyed proteins after a physical workout. This is due to the fact that it passes into the bloodstream after about half an hour due to its rapid absorption in the gastrointestinal tract.
Milk Protein Powder
Milk protein powder has a lower biological value compared to whey protein powder. Nevertheless, it is popularly used by strength athletes.This is partly due to the fact that it has a relatively long absorption time. Thus, when taken before bedtime, it is guaranteed that the body is ideally supplied with amino acids during the night. However, milk protein powder is less suitable for people with lactose intolerance. Due to the contained lactose, it can come with them namely to digestive problems.
Egg protein powder
Egg protein powder has a bitter taste and is therefore rarely offered in pure form. Instead, it is mostly used in multi-component powders. Since the powder is lactose-free, it is well suited for people with lactose intolerance. Bodybuilders like to use egg protein powder immediately before a competition. This is because it can prevent water retention under the skin in them, such as occurs when taking milk protein powder.
Soy protein powder
Soy protein powder contains very little cholesterol and is therefore particularly well suited for people with elevated cholesterol levels. Studies even indicate that the powder can lower LDL cholesterol levels, thereby reducing the risk of cardiovascular disease. In addition to cholesterol levels, the immune system is also said to benefit from the soy powder due to its high content of the amino acid L-glutamine.
Protein Blends
Often, rather than a single powder, a blend of different protein powders – known as a multi-component protein powder – is used. This usually consists of two or three different types combined in different ratios. Because the individual ingredients complement each other, protein blends usually have a higher biological value than pure protein powders.
