Pros and Cons of Taking Protein Supplements

Protein supplements has plenty of potential advantages by delivering an isolated form of a nutrient. Besides most of them being convenient, protein supplements has been shown to help consumers with both weight loss and lean muscle gain. Supplementing your body with protein cannot be compared to getting the nutrient from whole foods which is the healthier and natural option, but an exceeding recommended amounts may lead to serious health consequences.

However, if you love to lift weights and are a fitness fanatic, you probably heard all about protein supplements from your workout crew. There is a sea of protein supplement products available in the market today including: protein shakes, protein powders, protein bars, protein gels and protein pills. When consumed along with exercise, protein supplements are widely advertised to help in enhancing: muscle mass, metabolic rate and physical performance. They can vary in composition and can either contain 100% protein, or mainly carbohydrates coated with traces of protein and fat added.

Usually consumed by athletes, bodybuilders to regular folks, protein supplements are generally used to increase your body's protein intake and help in faster muscle growth stimulation. However, do not be fooled nothing can be too good to be true, and protein supplements also comes with its disadvantages. So right now, we look into the details of the pros and cons of taking protein supplements.



PROS
1. Muscle Gain

Protein supplements, especially whey powder, helps in gaining lean muscle when combined with regular exercise of course. A study found that participants who has whey protein supplemented during a six-week weight-training program gained more lean muscle along with greater strength gains than participants who consumed placebos. Whey is well known as a fast-acting protein, which means the body will be able to quickly and easily digest it. Thus, it encourages rapid recovery from the mild muscular damage that usually occurs after strength training.

Most powders contain either whey, soy or casein. These are high-quality proteins that contain all nine essential amino acids that the body cannot produce on its own.

2. Helps with Weight Loss

One of the reasons athletes and bodybuilders consume a lot of protein powder – in addition to lots of protein-rich foods – is that eating a lot of whole food protein sources means consuming large volumes of food and a lot of total calories. Athletes from the likes of Cyclists, triathletes, and runners often consume concentrated carbohydrate sources (gels, chews, bars, sports drinks) during workouts and sports events precisely because they only source out carbohydrate without other substances like protein, fat or fiber. Consuming concentrated protein sources benefits these athletes who are training hard and trying to maintain muscle mass and training quality while dropping bodyweight. Besides consuming adequate carbohydrate to fuel high-intensity training efforts, it is also important, however, for these athletes to consume adequate total energy to support their training.

The usual recommendation to those who train a lot or athletes especially those over 50 years old, all they have to do is to focus on getting the protein they require through whole foods. Besides, it is also necessary to adjust to their food selections for increasing the protein intake . Therefore in the end, protein supplements will end up as a last resort anyways and is nearly always the faster and easier way to fill up an athlete’s requirement for protein.

3. Convenience and Affordability
Not only quick and easy to use, protein supplements may be useful if time, if cooking facilities or cooking skills are not available. If you don't want to be raising the fat or calorie content too much, protein supplements can also be useful if you are specifically wanting to have increased protein content in meals. Varying on specific products, some protein supplements can be actually cost efficient. For most athletes and people with active lifestyles, protein supplements are often provided or subsidised by their respected fitness club which may result in overall cost savings.



CONS

1. Lacking in Nutrition
Protein supplements are a form of dietary supplement not a whole food, and because of that, they cannot offer the same types of benefits as whole foods. Phytonutrients, antioxidants and dietary fiber are protective nutrients found in natural whole foods, which cannot be reproduced in supplements like protein supplements. Using protein supplements to substitute your protein source from whole natural foods in your diet can also result in micronutrient deficiencies.

It is widely believed and well known that protein supplements are presumed to be great sources of dietary protein, but that’s only partly true. Although protein supplements are favored to, well, supplement your diet, they can never be equated with or fully compared with whole-protein foods like eggs and chicken in terms of nutritional value.

What may not be present in these supplements are the natural sources of proteins which contain antioxidants, nutrients, vitamins, dietary fibre and more. You might want to rethink if you think substituting whole foods with protein supplements for energy and nutrition is a good idea, because the latter will likely lead to deficiencies.

2. Health Complications in the Future.
Taking protein supplements while receiving enough protein from other sources every day can damage your kidneys over time as kidneys will have to bear the brunt of metabolizing waste products from proteins. The excess protein, whether you consume it through protein supplements or another source, may increase your risk of getting kidney disease, kidney stones or osteoporosis.

3. Adverse Side Effects
Creatine is one of the ingredients present in most supplements. They play a role which they boost performance as mentioned earlier — is not without its drawbacks. There are certain health risks associated with creatine based on research. Health risks may vary to feelings of anxiety, weight gain, kidney issues, vomiting and nausea. Thus, it’s always a good idea to rotate your supplements and have regular breaks.

Creatine can have reactions with certain medications which you might be consuming simultaneously and these reactions may lead to adverse side effects. Due to individual differences in their physiological makeup, some people may also not respond well to these supplements. Therefore, always take precaution before purchasing and consuming any of these protein supplements.

Besides, another concern that has been floating through researcher's heads is that protein powders, in particular, may contain ingredients other than proteins like for example herbs which are often sourced from herbal wellness centers. For pregnant women or children and mothers who breastfeed, these herbs may not be suitable

4. Unexpected Weight Gain
Although protein supplements can facilitate in gaining lean muscle mass and promoting fat loss, they can also ironically lead to fat gain due to the number of calories in them. By introducing protein supplements into your diet, mostly in the form of shakes, powders or bars, equals to adding additional calories into your body, often with sugar involved. Take notes, you are likely to gain fat and weight if you don’t burn these calories while consuming them.

For instance, whey protein is often prepared with added sugars and carbohydrates. But if you’re not also working hard at the gym, those added calories will be transformed into fat. With that, you may think twice about supplementing your diet with whey protein shakes. Bear in mind that any artificial food or product with unnatural ingredients will lead to side effects. Remember to consult your nutritionist, doctor or personal trainer to know if protein supplements are right for you. And as with anything, moderation is key.



HOW TO GET THE MOST OUT OF YOUR PROTEIN SUPPLEMENTS?
Having dietitian to consult you can help you decide whether protein powder is the better choice for your diet or whether you're getting enough nutrients from food alone. Doctors can help monitor on potential protein-related health concerns with your kidneys or your body's calcium intake. When adding protein to your diet, be sure to drink plenty of fluids to avoid facing dehydration. Always read the product labels and be certain that you understand what you're consuming. If you want to consume protein supplements, you may want to look for those things that are protein supplements, all which includes from soy or whey or casein or whatever mixtures it might be. However, stay away from the extraneous ingredients. Doctors advise consumers should be wary of overhyped marketing claims such as gaining muscles rapidly or losing weight instantly. Always be on the look out for good-quality products or well-established companies in the nutrition field, and use these in moderation.

Most people's protein requirements can simply be fulfilled through whole foods. Like for example, one container of Greek yogurt and a handful of almonds contains 24 grams, the same as one serving in some protein supplements. Low-fat milk powder is also recommended as a convenient, inexpensive alternative to protein powders. One must realize that it is still important to consume whole foods as they provide a variety of nutrients as well as fiber.