Protein supplements in fitness

Protein supplements are widely used in the world of fitness, by professional athletes as well as by amateurs. They are a great way to increase protein intake, help build muscle mass, increase strength, and help speed up recovery. These supplements are used in different forms, such as powder, protein bars, drinks and alike.

You can find more information about how protein functions in the diet here.

The amount of protein one consumes, as well as the time of consumption, can have effects on muscle hypertrophy and the recovery of the body and muscles.

 Some research suggests that consuming protein after a workout and physical activity increases protein synthesis and muscle hypertrophy, so it’s common to see people drinking protein shakes immediately after a workout.

 On the other hand, other studies have suggested that consuming protein before a workout is better, stating that protein synthesis increases by trading amino acids even before a workout.

 Still, research also suggests that consuming protein before or after a workout might not have much of an effect at all, and what effect it might have, is probably only marginal. What is most important is the amount of protein one consumes daily.

Specific amounts of protein that are consumed will depend on the specific person, levels of activity, wanted goals, and the alike. The international consensus is that the daily protein intake dose for a healthy adult should be 0,8 g / 1 kg of body weight. Individuals who are physically active need to consume more protein, from 1,2 g / kg to 2 g / kg of body weight. To achieve these amounts of protein intake which allow for optimal recovery, many athletes consume protein supplements. They are a practical way to ensure an adequate amount of this key nutrient.

 The specific daily dose of protein supplement intake will depend on factors regarding the specific supplement, the individual, activity levels as well as goals. It is best to follow the instructions for the use of the product. Studies suggest that a dose of 20 – 25g of Whey protein a day often provides wanted results, while amounts that go over 40 g a day may provide unwanted harmful consequences like increased bowel movements, acne, nausea, thirst, bloating, lesser appetite, exhaustion, and headaches.

Whey is the most popular and most often consumed type of protein supplement, made from milk protein which is quickly absorbed by the body and contains bioactive proteins that can contribute to some other health benefits.

Protein shakes aren’t meant to be a way to replace a meal or food. Many people fear consuming too much protein and incorporating protein supplements into their diet which is already rich in protein. Earlier it was thought that protein-rich diets were related to kidney diseases and osteoporosis. Now studies have shown that protein-rich diets don’t affect these problems with people who have healthy kidneys and even lead to healthier and denser bones regarding osteoporosis.

 Most healthy people can safely consume high amounts of protein in their diet.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from the site:https://unsplash.com/photos/a-scoop-of-powder-sitting-on-top-of-a-table-MUlIfSNODXE

Patel, V., Aggarwal, K., Dhawan, A., Singh, B., Shah, P., Sawhney, A., & Jain, R. (2023). Protein supplementation: the double-edged sword. Baylor University Medical Center Proceedings, 37(1), 118–126. https://doi.org/10.1080/08998280.2023.2280417

Wolfe, R. R. (2000). Protein supplements and exercise. American Journal of Clinical Nutrition, 72(2), 551S-557S. https://doi.org/10.1093/ajcn/72.2.551s