Are Protein Supplements Useful?

Our expert: Dr. Helga, Nutritionist and Researcher

Protein shakes and bars are popular food supplements often used by those trying to build muscle and lose weight. How safe are they for health?

Why do you need protein?

Protein is the body's main building material. It makes up muscles, tendons, skin, and connective tissues. Protein supplements are often used in sports nutrition to promote muscle growth, strength gain, and rapid recovery after training.

For vegetarians and those who find it difficult to gain muscle mass, protein supplements are a real lifesaver as it is difficult for them to get enough protein from food.

Protein shakes and bars are often used as a snack, as they reduce appetite and provide energy.

A person needs roughly 1 g of protein per lb. of body weight per day. To build muscle, you need at least 1.5–2 g per lb. of body weight.

What are protein shakes and bars made of?

Concentrated protein is derived from animal products (beef, eggs, whey) or plant products (peas, brown rice, hemp, soy).

Depending on how they are made, protein blends contain 50–80 % protein and 20–50 % fat and carbohydrates.

What are the risks?

Numerous studies have found no serious side effects of protein supplementation in healthy people. However, before introducing them into your diet, there are several nuances to consider. — Proteins of animal origin can aggravate chronic kidney disease. Supplements made from whey can cause an allergic reaction if the person is allergic to milk components. — Overconsumption of protein shakes can lead to too much protein in the body, which is problematic for people with diabetes, liver disease, and gastrointestinal problems. — Protein bars are very calorie-dense and often contain added sugar and sweeteners. This is important to consider for those who want to lose weight. — Protein bars may also contain trans fats. In the labeling, they are often hidden behind “vegetable hydrogenated oils". A snack with this ingredient cannot be considered a healthy snack. — Food additives do not undergo the same strict control as medicines. Cheap products from unknown manufacturers often contain ingredients different from those advertised in the labeling.

Eat protein bars with under 200 kcal and 5 g of sugar/sweeteners.

Three guidelines for taking protein supplements

– Do not replace full meals with protein supplements regularly. You will deprive yourself of essential carbohydrates, fats, vitamins, minerals, and fiber. It has been proven that in most cases, protein from foods with essential amino acids, such as meat, seafood, and legumes, is sufficient for muscle growth. — If you take protein supplements, it is important to strictly observe the amount and take into account the protein you get from food to avoid the consequences of consuming too much. — You should only take protein supplements regularly if you have a proven protein deficiency and are under the supervision of a specialist.

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