Protein powder, also known as protein powder, is a dietary supplement that has a very high protein content. The powder is taken especially by athletes, who hope for a faster muscle. They especially like whey protein powder, better known as whey protein. However, when taking some rules should be observed. Because if too much protein powder is consumed, it can lead to side effects - such as damage to the kidneys.
Protein powder for muscle growth
Protein powders are primarily used by strength athletes. They try by the additional protein intake to achieve a faster and greater increase in muscle mass. In addition to strength athletes, older people can benefit from taking a protein powder. The powder can prevent muscle loss in old age or at least slow it down. In older people, the reduction of muscle mass is the main cause of loss of mobility.
In order for older people to be able to specifically build up muscles through sports activities, an adequate supply of proteins is important. About 1.5 grams of protein per kilogram of body weight per day should be taken. This value can be reached in part only by taking dietary supplements.
Side effects of protein powder
In general, the use of protein powders to build muscle is not uncontroversial. Because those who eat healthy and balanced, can usually cover the protein requirement through the daily diet. This applies at least to recreational athletes. High-protein foods include meat, dairy products, eggs, potatoes, nuts, legumes and cereals.
Drink protein shakes regularly, it is important that you provide the body with enough liquid. Because a high protein concentration in the body pollutes the kidneys and can lead to kidney damage if the fluid intake is too low. If you have kidney disease, you should consult your doctor before using any protein powder.
Lose weight with protein powder
Today, protein powders are not only used for building muscle, but also for losing weight. Allegedly, the powder is supposed to boost the burning of fat and thereby make it easier to lose weight. Scientifically proven is the thesis that protein boosts the metabolism, but so far not.
However, protein has a strong filling effect. Thus, in the context of a diet by an increased protein intake, the consumption of carbohydrates can be reduced. However, the fact that you only lose weight through the use of protein powder is a myth. A regular sports program and a balanced diet are basic requirements for losing weight.
Different concentrations and tastes
Protein powder is not the same as protein powder - there are a large number of different products. Depending on your personal preferences you can choose between different flavors. Here are usually vanilla, strawberry and chocolate to choose from.
Much more important, however, are the type and concentration of powder, which you should pay attention to when buying. In general, the following products are used in protein powders:
- milk protein
- Whey protein (lactalbumin)
- Chicken egg protein (egg albumin)
- Soy Protein
- Collagen protein
Many protein powders contain a mixture of milk protein and whey protein. Inexpensive products, on the other hand, often contain collagenous protein. This is cheaper to manufacture, but its biological value is also lower.
Whey protein powder (whey protein)
Protein powder, which is made from whey (Whey), has a particularly high biological value. The value indicates how well the ingested protein can be converted into the body's own protein. With a high biological value, less protein must be consumed for the same effect than for a lower value.
Whey protein powder is characterized by a high content of amino acids such as leucine, isoleucine and valine. It is particularly well suited to rebuild destroyed proteins after a physical workout. This is because it passes into the bloodstream after about half an hour due to its rapid absorption in the gastrointestinal tract.
Milk protein powder
Milk protein powder has a lower biological value compared to whey protein powder. Nevertheless, it is often used by strength athletes. This is partly because it has a relatively long absorption time. This will ensure that the body is ideally supplied with amino acids during the night when taking it at bedtime.
However, milk-protein powder is less suitable for people with lactose intolerance. Due to the milk sugar contained, they can cause digestive problems.
Egg protein powder
Egg protein powder has a bitter taste and is therefore rarely offered in its purest form. Instead, it is usually used in multi-component powders. Since the powder is lactose-free, it is well suited for people with lactose intolerance.
Bodybuilders like to use egg protein powder just before a competition. As a result, they can prevent water retention under the skin, as they occur, for example, when taking milk protein powder.
Soy protein powder
Soy protein powder contains only a small amount of cholesterol and is therefore particularly suitable for people with an elevated cholesterol level. Studies even suggest that the powder can lower LDL cholesterol levels and thereby reduce the risk of cardiovascular disease. In addition to the cholesterol level, the immune system should benefit from the soybean powder due to the high content of the amino acid L-glutamine.
Often not a single powder, but a mixture of different protein powders - a so-called multi-component protein powder - used. This usually consists of two or three different varieties, which are combined in different proportions. Since the individual ingredients complement each other, protein mixtures usually have a higher biological value than pure protein powder.