Taking protein supplements to lose weight and build lean muscle
Fitness today is an all-time concern for the youth and most of the millennials follow a strict health system and diet.
They track their fitness through app and diet charts and tap into the latest trends in the exercise to meet their fitness goals.
A common practice seen in people involved in heavy physical exercise is the consumption of protein powders, which is a diet helps in weight loss and muscle building.
Essentially, these proteins are obtained from plants (soybeans, peas, rice, potatoes), eggs, or milk (casein or whey protein).
They may include added sugars, artificial flavors, thickeners, vitamins, and minerals.
Protein powder is available in shakes, bars, and capsules and is usually consumed in between meals or with it.
Many protein powders are now sold especially for women looking to improve fat, tone up, and power.
Protein supplements and types of their components
There are many types of dietary proteins made from different sources, however, there are two main types - whey and casein.
They are extracted from milk and are excellent sources of amino acids. Whey protein is the most common protein supplement that people who go to the gym and bodybuilders use.
It is a fast digestible protein whereas casein is a slow digestive protein. However, whey protein contains spherical proteins which can damage the body, instead of benefiting it.
Side effects of protein supplementation
Medanta- Dr. Madness's Internal Medical Director Dr. According to Sushila Kataria, while using protein powder, and many of these risks should be considered:
- By consuming protein powder, the level of insulin in the body may increase.
- Some powders contain highly toxic metals like lead, cadmium, arsenic, and mercury. They can cause headache, fatigue, constipation and muscle and joint pain.
- Protein powder contains an unbalanced nutrient, which is compared to natural sources of protein such as milk, meat, and eggs. They are dense and can cause an imbalance of the structure of nutrients in the body.
- Consumption of these supplements can increase the risk of osteoporosis and can lead to kidney damage at such times when people consume excessive amounts of unhealthy and poor quality supplements that can damage vital organs of the body. Are.
- Whey protein contains some hormones and bioactive peptides which can increase the incidence of acne.
- Some whey dosages contain excess carbs in the form of sugars, which increase fat by cutting it. High intake of whey is also associated with the risk of heart disease.
- Gastrointestinal and stomach problems can be caused by consuming some concentrated components of milk protein.
- People consuming these supplements generally ignore healthy diets such as water intake, vitamins, minerals and other important aspects of fiber which are important for overall health.
Recommended Alternative Diet To Avoid Diseases
Benefits from protein powder can alternatively be obtained from a diet rich in natural protein:
- Dairy products, meat, chicken, eggs, and fish
- Protein-filled muscle snacks such as pumpkin seeds, peanut butter, almonds, Greek yogurt
- Fruit like apricots, avocados, and guava.
- Plant-based proteins like soybean, quinoa, black beans, chickpeas and chia seeds.
Most people consume protein powder on the advice of fitness trainers and experts, who do not have formal training in nutrition science.
Protein is usually taken with steroids for quick results and it is not clinically safe and effective.
In fact, protein powder does not contain all the essential nutrients that are essential for a nutritious diet. Therefore, it should be consumed in limited quantities.
Before buying any supplement, consult a medically qualified dietician and check the ingredients/components of these powder to see the ingredients such as creatine, high salt content and high sugar content.
However, in moderate quantities, natural food and proper exercise are the best way to stay healthy and be healthy.
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