During the quarantine, many of us were looking for a way to get fit at home, and we may think we need to eat more protein to have energy for exercise.
Protein powder, once used by bodybuilders, is now available on supermarket shelves and in beverages, packages and fortified foods, in the form of capsules and even chocolate and candy.
In 2016, one in ten Britons consumed protein powder in the three months leading up to the survey, according to a survey by Mintel Market Research.
Experts make the following recommendations about protein intake and tips to know before taking protein supplements and protein shakes and drinks.
Do we need to take protein supplements?
The British Ministry of Health recommends 55.5 grams of protein per day for men and 45 grams for women.
According to the British Nutrition Foundation, the average daily protein intake for people between the ages of 19 and 64 is 87.4 grams for men and 66.6 grams for women.
The need for protein varies from person to person and depends on the weight and level of physical activity. “People who exercise for greater fitness or fitness need more protein,” says Grimm Close, a professor of human physiology at John Moores University in Liverpool. He recommends 1.5 grams per kilogram of body weight for someone who exercises regularly. (For example, 90 grams for a person weighing 60 kg)
“Protein drinks are a convenient and convenient food for most people, not an essential need, the best way is to get the protein your body needs by eating,” says Professor Klose. However, sometimes these protein products are also useful.
Isn’t it better to get the protein we need with food?
One of the most common types of protein drinks is made from whey, a by-product of cheese production. “This is a milky liquid from which fat and sugar have been taken,” says Professor Klose.
“Other types of protein have become very popular, vegan proteins with combinations of hemp, rice and chickpea proteins,” says Scott Leedler, a sports coach. But are they necessary?
“For those who exercise, they need to consume a constant amount of protein daily,” says Master Klose.
If you can not get the amount of protein you need by eating, adding protein supplements can increase the amount of protein in your diet for physical activity.
His suggestion is to eat natural foods rich in protein throughout the day.
“Eat omelette, smoked salmon or fruit yogurt when you wake up in the morning,” he says.
Meats such as beef and chicken, fish, eggs, dairy, lentils, beans, cereals, tofu and soy products are all good sources of protein.
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Does protein powder help you build muscle?
“You see the picture of men in magazines who look like Arnold Schwarzenegger in the mid-eighties and have a protein drink in their hand. Of course, it’s not because they drink like Arnold, they work out with all their might and have a complete diet,” says Professor Klose. have”.
Because you need protein to build muscle, Lidler advises, “You only get the results you want if you follow a smart exercise program and eat a healthy diet and get enough sleep and rest after exercise.”
“Protein drinks do not work magic or have a surprisingly active ingredient that gives immediate results.” “When protein is absorbed from any source in the body, it is broken down into amino acids, which are the building blocks of muscle, but without exercise you can not grow and strengthen your muscles.”
Does protein powder help you lose weight?
“Protein digestion requires more energy (more than other micronutrients), so it reduces appetite. However, using protein drinks instead of main meals to lose weight temporarily,” says Dr. Aisha Iqbal, a physician and personal trainer for weight loss. “It is unstable and usually returns to its previous state as soon as it is cut off.”
Another problem is that protein drinks do not have the same nutritional value as food and cannot be a sustainable substitute for meals. “They do not have all the vitamins and nutrients in a healthy, balanced diet,” says Professor Klose.
Are Supermarket Protein Packages Healthy Food?
There are many types of protein packages available, some of which are unhealthy and contain unhealthy additives, sugars and fats; It is better to read the product label before buying. “Instead of buying your own ready-made packages, you can mix them with protein-rich foods like nuts and nuts,” says Liddler.
Which protein product to choose?
“If you’re trying to adjust your protein intake to fit your exercise routine and you can’t get enough of it despite eating protein-rich foods,” says Rick Miller, a clinical nutritionist and sports nutrition expert with the British Nutrition Association. “Make up for this protein deficiency with reputable protein supplement products.”
“Top athletes usually consume certified quality products that have a special stamp on athletes. This is also a recommendation for consumers of non-professional dietary supplements,” says Professor Klose.
Some protein powders have more calories, carbohydrates, and protein than the body needs, and some products, known as “muscle builders,” are high in calories and carbohydrates.
“If you want to take a protein supplement, always read the product label carefully and consume the recommended amount and do not be tempted to consume more because the evidence does not support this,” says Miller.
Protein products are not for everyone
“People with kidney disease should be careful about consuming extra protein because there is evidence that consuming extra protein can exacerbate kidney disease,” says Dr. Iqbal. If in doubt, ask your doctor to refer you to a nutritionist.
“There is evidence that, in the long run, excessive protein intake increases the risk of osteoporosis,” says the NHS website.
Protein supplementation is not recommended for children due to insufficient research on its long-term side effects.