Protein Supplements
Protein is one of the three macronutrients used to gain energy for the body. The other two
macro nutrients are carbohydrates and fat. Protein is a series of amino acids linked
together like a chain and is one of the primary sources for nitrogen for the body. A positive
nitrogen balance means it will improve muscle growth and properly repair them.
In addition, protein also helps:
- Keep a balanced pH level in the blood (less than 7 pH level
is unhealthy)
- to help muscle tissues in preservation during dieting
- as a different energy source when carbohydrates are
unavailable.
- to build and maintain proper hormone levels.
- to properly regulate the body’s fluid balance
- to keep the body’s immune system working properly.
Muscle tissue is constantly being repaired and replaced in the body which is called ‘protein
turnover’. To keep this going or to improve this, maintaining a positive protein balance is a
must. Under-eating protein confuses the body and would result in being unable to repair
everything it needs to repair. The results would be a loss in muscle and sometimes vital
bodily functions will be in risk of harm, such as hormone regulation and blood pH balance.
This is where protein supplements come in handy for those who are low on protein or have
low protein diets.
Keeping good and balanced protein diet or protein supplement intake have many benefits
to your health. Some of these include:
Anabolism: which causes better construction of muscle tissues.
Metabolism: since protein requires energy to process in the body, having a good protein
intake boosts metabolism.
How much protein is needed in the body?
0.8 grams of protein per kilogram of body weight is recommended for adults according to
the recommended dietary allowance (RDA). For example, if an individual had a body weight
of 90kg, 72g of protein is recommended per day.
For those involved in exercising, body-building or those just looking to add muscle mass;
they should consume twice the recommended protein intake per day recommended by the
RDA. This is why these people take protein supplements, to obtain the required amount
easier and faster than normal food.
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What are protein supplements?
Protein supplements are protein and/or nutrition sourcesproduced in different varieties of
food products that are used by athletes and bodybuilders to receive their desired daily
protein intake requirements. Protein supplements are produced in many forms; some
include protein powders, protein shakes and protein bars. This is more beneficial for
athletes and bodybuilders as they give extra beneficial vitamins and minerals as well as
protein. Instead of eating food to meet their protein intake requirements, they take protein
supplements to avoid the extra unneeded nutrients in normal foods such as fat.
Benefits of using protein supplements
The most dedicated athletes and bodybuilders make sure to have at least five to eight
protein meals a day. Preparing for these meals are usually very time consuming which is
where protein supplements usually come in handy as they require almost no, or very little
preparation time (grab and go products). Protein products also require no refrigeration and
are very portable, so if something was to happen in your life where it was to intervene with
your eating routines, having one of these portable protein supplement products on-the-go
can be a great replacement for that meal. In addition, protein supplements can save you a
lot of money than buying foods such as fish and meat.
Since protein is a good source for nitrogen, it helps keep the person’s nitrogen balance in a
positive state. Having a positive nitrogen balance means improved muscle growth, which
keeps you more fit.
‘Hardgainers’
Is a term used for those who are underweight, or for those whose metabolism is too fast, so
that eating enough to achieve normal body weight can be quite hard for them. Protein
supplements can help be one of those meal replacements which adds vital calories during
those times of the days when eating is difficult.
Body builders
Protein supplements is not an option for those who are looking to increase muscle mass, it
is a requirement. Generally, body builders are those who exercise and work out on a daily
basis and to keep this routine going, that is to prevent any muscle aching or loss of muscles
after intense workouts, protein supplements should be a part of this basis.
As previously mentioned, your muscles are in a constant state of ‘protein turnover’ where
muscle tissue is constantly being repaired and replaced. Having enough protein boosts this
and prevents the confusion of the body, loss in muscle and other dangers.
Sources of protein:
Whey protein: originally a by-product of cheese and was thought of as a waste product until it was
discovered that it is rich in muscle building amino acids. Whey is not a very filling protein but is fast
digesting. It is now the most popular protein supplementation protein source. Depending on the
type of protein, Whey protein can contain from 70% up to 98% of protein.
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Casein Protein: A slow digesting protein which is isolated from milk. It contains 92% protein and has
a thick taste. Most popular for weight gaining and muscle building.
Soy Protein: is a high quality protein but not as efficient as casein or whey protein. It is a fast
digesting protein and only has an average amino acid profile meaning that it is not a desired choice
for bodybuilders.
So can protein supplements make a positive difference?
If protein supplements are consumed correctly with amounts needed and for the right reason, then
yes, it can greatly make a positive difference. Also, protein supplements are a healthier choice
depending on the reason for taking them. From our research, it shows how protein supplements are
easily a better and convenient source of protein. As long as it is taken properly, it provides an
individual with many benefits.
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Side Effects Of Too Much Protein In The Diet - Negative Effects Of Excess Protein Consumption.
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The A-Z Protein Supplements Guide | Muscle & Strength. 2011. The A-Z Protein
Supplements Guide | Muscle & Strength. [ONLINE] Available at:
http://www.muscleandstrength.com/supplements/protein.html. [Accessed 24 June 2011].
Negative Effects of Long-Term Use of Protein Shakes | eHow.com. 2011. Negative Effects
of Long-Term Use of Protein Shakes | eHow.com. [ONLINE] Available at:
http://www.ehow.com/list_7256928_negative-long_term-use-protein-shakes.html. [Accessed
16 May 2011].
Too much protein can harm your body - on MedicineNet.com. 2011. Too much protein can
harm your body - on MedicineNet.com. [ONLINE] Available at:
http://www.medicinenet.com/script/main/art.asp?articlekey=50900. [Accessed 23 May 2011].
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