Protein benefits and harms: 15 pros and 5 cons
The majority of those involved sooner or later have a question about taking sports supplements. Today we will talk about the benefits and dangers of protein, which is the most popular product among fitness enthusiasts.
Protein is a powder that is high in protein (typically 60-90%) and low in fat and carbohydrates. Most importantly, it is an easily digestible protein, which is why it is so popular with people involved in sports. Protein is the perfect helper for your muscles, as they need nutrition and building material during exercise.
Pros and cons of protein
But like any product, protein powder has its pros and cons. Let’s take a closer look at the arguments about the benefits and dangers of protein.
Top 15 Benefits of Protein
It is unlikely that the protein would have gained such popularity, if not for a number of convincing arguments about its benefits:
- Protein promotes muscle growth, which means achieving maximum sports results.
- This is an exceptional product as it carries protein without large amounts of carbohydrates and fats.
- Helps suppress appetite by lowering blood sugar levels and increasing free amino acid levels.
- It is a great snack option at work or at home.
- You can easily gain your daily protein intake, which is especially true for vegetarians and not special lovers of meat and fish.
- Protein powder is easy to consume. It is enough to dilute it with milk or water, and the protein meal is ready.
- It is quickly and easily absorbed by almost 100%, does not create heaviness in the abdomen.
- Provides the body with a full range of amino acids.
- Normalizes insulin levels, both in healthy people and in patients with type 2 diabetes.
- Helps athletes increase their endurance, strength and energy.
- You will finally close the question of what to eat after training. Highly digestible protein is a great post-exercise solution.
- The powder is conveniently stored and can always be taken with you. Unlike milk and cottage cheese, it is not a rapidly perishable product.
- Proteins are usually sold with additives, so you can choose the flavor you prefer: chocolate, strawberry, vanilla, etc.
- The protein contained in sports supplements is of natural origin and is completely physiological in relation to the human body.
- Protein is safe for health if you do not exceed the dosage and exercise.
5 main disadvantages of protein
But protein, like any other product, also has disadvantages:
- Protein can cause eating disorders. People suffering from lactose intolerance are especially at risk. But even this can be avoided if you buy supplements that do not contain this component. For example, whey protein isolate or hydrolyzate.
- Excess protein dosage can negatively affect the functioning of the liver and kidneys. If you suffer from diseases of these organs, then it is better to limit the intake of sports nutrition.
- Protein powder is practically an “empty” product that does not contain vitamins and microelements. True, there are exceptions when manufacturers specifically enrich it with useful substances.
- because of high cost, not everyone can afford regular purchase of sports supplements.
- Pure protein is not the tastiest product. To improve the taste, manufacturers add sweeteners, flavorings and colors to it.
As in any other, even the most natural products, you need to know when to stop. Here are some simple tips on how not to wrap a very worthwhile protein product to the detriment of your health.
- Try to calculate the amount of protein you eat in terms of protein. Its amount should not exceed 2 g per 1 kg of body weight (for example, a maximum of 120 g of protein per 60 kg of body weight).
- Do not substitute protein powder for a full lunch and dinner. It is only a protein supplement for food.
- It is best to use sports supplements only during the period when you are actively involved in sports. Otherwise, the protein simply won’t be digested.
- If you have kidney or liver problems, talk to your doctor before consuming protein.
- Do not exceed the recommended dosage, namely 20-30 g of protein at a time.
See also: Types of protein – similarities, differences and features of use.