Are Protein Supplements Necessary for People who Workout
You probably seen some fitness tips that suggests you to take protein supplements. There is absolutely nothing wrong about this idea because protein is essentially beneficial to health, especially if you are physically active such as an athlete or a bodybuilder.
While some people views protein supplements as a significant part of their fitness program, others perceives it as a complete waste of money. If you are a newbie in the fitness world, you might get confused on different opinions about how protein supplements really work.
Before you take your friend or your nutritionist’s recommendations, why don’t you take time on reading this article to give you some more insights about the true nature of protein supplements. First, we need to learn what is protein and how it actually works inside the body.
What are Protein Supplements
Protein supplements are one of today’s bestselling products for fitness. It is even regarded as one of the most important workout essentials by some experts. The most popular product for people who workout is the powdered form of protein, which is a dietary supplement that is commonly mixed with water, milk or juice. Other forms of protein products are bars, shakes, oats, gels and bites, all of which are available in various flavors.
Whey protein is the most popular dietary supplement among bodybuilders. It is consists of high levels of all the essential amino acids and branched-chain amino acids, including cysteine. Most gym fanatics are taking whey protein thinking that it can aid in muscle recovery after workout. So the more you workout while taking whey, the more you improve and maintain a fit and sexy body.
Other kinds of protein are casein, soy, egg, rice protein, pea and hemp seed digestible protein. It is good to note however, that there is no exact amount of protein needed by any individual. This matter will be highly dependent on the gravity, intense and duration of the exercise as well as the physiological characteristics of the individual. So it is not wise to follow hearsay or suggestions from anyone with regards to protein supplements.
Functions of Protein in the Body
Protein is an important compounds in which life couldn’t exist without it. It is a chain of amino acids, a building blocks of life which are found in every human cells. Its function is to repair cells and help create new cells, which is a process to prolong life and also the reason why all living things have protein.
Protein is one of three macronutrients that most people consume in very large quantities, which results to produce more energy. Its common sources are meat products, seafood, eggs, nuts, beans and seeds. Research shows that lean meats such as ground beef, skinless chicken and pork, are much more ideal sources of protein.
There is no specific quantity on how much protein a person should consume daily. However, nutritionists and expert dietitians specifically Vandana Sheth of The Academy of Nutrition and Dietetics, recommends an average of 0.8 grams of protein per kilogram of body weight. This means that if you weight 150 pounds, then you are okay to eat a protein limit of 68 grams.
Obviously, we can acquire natural protein from the usual foods we eat everyday. But if you often workout such as a bodybuilder or a sports-minded individual, more protein are required to replenish the lost energy. Not only that, other nutrients such as carbohydrates, sugars and fats are also needed after a strenuous exercise. This is where supplements come in.
Why People take Protein Supplements
The most obvious reason why people tends to take protein supplements, is to develop their muscles more effectively during and after workout. Others thinks that some supplements can replace their usual meals and can either enhance their weight or lose weight. Some even think that protein supplements can enhance skills or athletic performance such as weight training.
While protein supplements are indeed helpful for workout busy individuals, there are no general guidelines on the exact amount of protein supplements to be consumed by a specific individual. Health experts are consistently giving precautions about the risks of consuming the wrong dosage of any kinds of protein products.
The unofficial reported dosage of an average weight lifter is about over a hundred grams per day, which is not applicable for beginners to follow. This perception is bound by some evidence that protein supplements are said to be much more effective than natural whole foods with regards to muscle enhancement. Some folks even tends to consume more protein shakes due to the reason that they don’t have the luxury of preparing their own food after an intense workout.
The truth is that, protein supplements are perfectly safe for people who “regularly” sweats out in the gym or follows any kinds of exercise program. If you are working hard, your body creates lactic acid that actually burns your muscles out. This is the reason why your muscle aches the day after an intense exercise. The side effect is that, it bonds protein into your muscles, making it stiffer and more stronger.
Without protein, the small amount of anabolic steroid will just stored around your system and will eventually be removed from your blood stream through your kidneys. This means that having protein doesn’t necessarily mean that you will get bigger muscles, but insufficient levels of protein doesn’t also necessarily mean that you won’t develop stronger muscles during and after workout.
Health Risks of Protein Supplements
Too much of anything is definitely not good for your health, and that includes protein-based products. Since most proteins we get are already coming from our diets, over consumption of protein supplements could be harmful instead of beneficial.
Protein overdose can lead to loss of appetite, which is an advantage for those people who wanted to lose weight quickly. But losing your appetite from having too much protein is completely a different scenario compared from taking natural appetite suppressants intended for weight loss.
Another risk is osteoporosis. Excessive protein intake can damage your kidneys that will ultimately lead to bone loss due to calcium leaching. Although this claim has been disputed for years, it is still worth noting the danger of developing osteoporosis from too much protein intake.
Lastly, over consumption of protein leads to weight gain because our body cannot store excess protein. These excess proteins will either be burned as energy or will become fat.
Conclusion: Is Protein Supplements for You
Protein supplements are widely used today by both experts and beginners. Just make sure to ask your nutritionist, professional trainer or dietitian for proper intake of protein supplements. If you prefer a more natural and safe fitness program, then start out by taking whole, natural and organic foods as your only source of protein.
Remember that you can build muscles with or without protein supplements. The important things are exercise motivation, consistency and passion to succeed on your fitness goals.
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