What harm can protein cause to the body? Protein powder: where to buy, benefits and harms The difference between protein and gainer and amino acid complexes

Our body needs protein every day, regardless of the level of physical activity. Of course, the higher your activity, especially if it involves strength training, the more protein is spent on muscle growth. It would seem that it’s easier, eat meat, eggs and everything will be fine. However, all food products, in addition to protein, also contain fats, which is not always desirable. In this sense, protein powder is a unique product. Just a few spoons gives you a serving of complete protein, without added fat or carbohydrates. This helps maintain the body's strength during a strict diet, after surgery and during intense training in the gym. Today we're going to talk about how to choose a protein powder and how it works for your body.

Why do we want to use it?

This is the main question you must answer. Protein powder is not only a dietary supplement that can be consumed at any time of your own choosing. Excess protein can seriously harm your health. Therefore, before ordering yourself a trendy cocktail, read the article to the end. So, there are several reasons to start taking protein powder.

First of all, this thought comes to mind for those who dream of gaining muscle mass. Indeed, such cocktails are very effective for restoring and building muscle. If you plan to visit the gym regularly, it won't hurt to add it to your diet. However, we must remember that this mixture should not replace completely. It is only a supplement.

for weight loss

Girls, this is good news for you. It turns out that these mixtures will be useful not only for fit and pumped up men to become even stronger, but also for you - with their help you will be more beautiful. Protein powder for weight loss is becoming increasingly popular among those who have decided to stick to a weight loss diet. Getting enough protein will keep you feeling full and help you keep your appetite under control. If, while on a diet, you also decide to join a gym, then it will provide sufficient nutrition to your muscles.

Food additive

Modern nutritionists come to the conclusion that the majority of our citizens suffer from protein deficiency. Therefore, even if you are not going to the gym, you can use protein powders. Reviews from experts suggest that regularly introducing this composition into your diet will help you in reducing cholesterol, blood pressure and excess weight. Vegetarians and people after major operations can use cocktails as a food supplement. Such mixtures can even be administered through a tube if, due to disease, the intestines have partially lost the ability to absorb nutrients.

How much protein powder can you consume per day?

It's a difficult question. And first of all, the answer depends on the level of physical activity. However, even if you lead a passive lifestyle, protein must be consumed daily, otherwise the body will begin to waste its own reserves. In this case, the muscles will be the first to suffer. However, if your diet is already rich in proteins, then you need to consult a nutritionist: is it worth adding an additional protein supplement? Despite the difficulties in calculating protein norms, researchers offer us an approximate formula. You need to consume 0.8 grams of regular proteins for every kilogram of weight. For example, if you weigh 90 kg, you will need 72 g of protein. Moreover, this is the norm for people leading a passive lifestyle. Physical activity requires exactly twice as much protein.

To calculate the optimal dosage, you need to know something else. Only 15% of your calorie intake should come from protein. The average calorie intake is 2 thousand kcal. Therefore, it is recommended to consume 75 grams of protein. With high physical activity, you need to double this figure. However, we are now talking about the usual diet. If you plan to gain weight or, conversely, lose weight, then you need to increase your protein intake by 40%. These extra calories should replace refined carbohydrates. Thus, to achieve your results, you need to consume from 1.6 to 2.5 grams per day per kilogram of weight. If you have kidney problems, then limit your intake to 1.6 g. However, we face another task - figuring out which protein to choose.

Egg white

It varies in powder. The source of protein contained in it can be soy, eggs, milk. Each of them has differences that you need to be aware of. If you are not allergic to egg white, then it will be an ideal option for those who decide to build muscle mass. It contains a complete set of essential amino acids. Depending on the quality, such a powder may contain a fairly large amount of cholesterol. However, egg whites are great for helping athletes build and strengthen muscles. Professionals most often choose this protein, as it ensures good muscle growth.

Milk protein

This is a universal protein that will help you both lose weight and gain muscle mass. It is the most nutritious of all animal proteins. It has a very high digestibility rate. Research shows that milk proteins are ideal for weight loss, as well as beneficial for muscle recovery and help synthesize new muscle mass. One of the disadvantages is the lactose content. In people with intolerance, milk protein can cause problems with the gastrointestinal tract.

Studies have proven that they are the best option for weight loss. Protein powder in the pharmacy is found only in the form of ready-to-drink cocktails with various flavors. However, judging by the reviews, it can be purchased much cheaper in specialized sports nutrition stores. And you can add additives - fruit or berry puree - yourself.

Whey protein

Ideal if your goal is post-workout recovery. This protein dissolves very quickly and is absorbed by the entire body. Because it contains many beneficial elements, it is recommended to be taken as a dietary supplement. The high price of this is well justified by the quality of the product itself. But you need to keep in mind that it will be effective for muscle growth only with high physical exertion.

Plant proteins

Most often the base is soy. It is processed in a special way, and protein powder is obtained. Its composition is very close to animal protein. However, it is not recommended for men. At least for regular use, since soy contains phytoestrogens. These proteins are the cheapest, primarily because of their price. Judging by the reviews, the advantages include low calorie content, which is important for an athlete. And the disadvantages are an insufficient amount of essential amino acids.

Nutrilite

There are many protein manufacturers on the market. However, the world-famous Nutrilite company stands out among them. Protein powder was launched into production back in 2012. It is expensive, and therefore the question immediately arises: why can’t you take something cheaper? In fact, this product has a number of advantages. It contains two types of protein: animal (from milk) and vegetable (from soy). It has a very fine, flour-like structure. Thanks to this, it easily dissolves not only in water, but also in kefir.

This protein is produced without flavoring additives, which is very pleasing. Any flavor gets boring faster than you finish the jar. And here you can add honey or cocoa yourself. The package contains a very convenient measuring spoon. One dose contains a third of your daily protein needs and only 36 kcal - about the same as a beet salad. A plus to all of the above is the name of the company itself. No chemicals, dyes or preservatives are used in production. Judging by the reviews of nutritionists, this is the best option, as it combines the advantages of all the others.

back side

There are two sides to protein intake. Today it is not only sports nutrition, but also a food supplement that enriches the body with essential amino acids. However, don’t think that taking the powder is enough for you to lose weight or build muscle. Without intensive training there will be no effect. For lovers of a passive lifestyle, there is an option - take protein instead of dinner, thereby adjusting your calorie intake. That is, the product acts as a means of suppressing hunger and making it possible to adhere to a diet.

But the amount of protein that you can consume in food should be strictly regulated by your doctor. Excess protein leads to damage to the kidneys and liver, and the result is general intoxication of the body. In order for the protein not to cause harm, you need to have a good understanding of what effect you want to get.

How much does Protein powder cost (average price per 1 kg)?

Moscow and Moscow region.

We believe that many adherents of a healthy lifestyle, as well as sports fans, know about such a food product as dietary protein or protein powder. At its core, protein powder is a dry mixture that contains a large amount of protein. In addition, special vitamin complexes are often added to the protein powder, which have a beneficial effect on the entire human body as a whole.

Protein powder composition

However, the main purpose of protein powder is still considered to be to help athletes maintain a certain level of physical development. Although in modern medicine and dietetics food protein has long been considered a product of not only sports, but also therapeutic and preventive nutrition menus. It is worth noting that the protein powder contains specially selected mineral compounds that help the human body easily absorb the colossal amount of proteins that the mixture contains.

Manufacturers of sports nutrition products, as well as doctors and professional nutritionists speak about the benefits of protein powder. It is believed that protein powder helps normalize digestive and metabolic processes. In addition, regular consumption of dietary protein helps improve the functioning of the human immune system. Compounds that are usually included in protein powder are involved in the processes of cell renewal in the body.

In addition, the biologically active substances that make up the protein powder act as natural antioxidants, which help remove harmful elements that enter the human body from the environment, as well as food products during life. As a result of scientific research, it was found that protein powder strengthens human bone tissue, and also promotes the normal functioning of the nervous system and even has a calming effect.

Harm of protein powder

However, as they say, every coin has two sides. Therefore, there may be harm from protein powder to the human body. True, in fairness it is worth emphasizing that the harm of protein powder occurs only if the product is consumed in unlimited quantities. In addition, before you start consuming any biologically active food additives, including dietary protein, you should undergo a thorough medical examination, and also consult a doctor.

In case of an overdose of protein powder, the human liver and kidneys simply cannot cope with the products of processing such a large amount of protein that regularly enters the body. To ensure that protein powder does not harm the body, you need not only to consult a doctor, but also to choose the appropriate type of product for yourself. Because each type of protein powder is aimed at a specific result.

And physical activity as an invariable component of life is certainly a positive phenomenon. But being overly enthusiastic about anything can lead to negative consequences. So, the more often you visit the gym, the more actively the thought runs through your head: “Shouldn’t I help myself with protein shakes?”

Protein powders, incredibly popular among fitness instructors, fitness models and girls who are called nothing more than on social networks, require caution in use. Let's figure out how they affect health and why they are not good for everyone.

Why are protein shakes dangerous?

We have already told the story of Australian bodybuilder Meegan Hefford, for whom the consumption of protein shakes is associated with a rare genetic disease. But should you be concerned if you have no health problems?

It turns out that you should be careful with protein shakes anyway. Unlike harmless milkshakes (which, by the way, can also be called protein), protein powders are not tested as medicines, although experts say this should be done. So you can't always be 100% sure what they contain.

In an interview with WebMD, Purdue University professor Wayne Campbell notes that he's not as concerned about the protein and its amount in these shakes as he is about other components. “Some powders may contain unstudied ingredients. And the problem here is not that they are dangerous in themselves, but that we simply do not know what effect they have on the body in the long term,” he says.

In 2010, Consumer Reports tested 15 protein shakes for heavy metals such as cadmium, lead, arsenic and . The researchers didn't think they'd find anything, but the three drinks they tested were positive.

At the same time, ConsumerLab made a statement that almost a third of the 24 protein powders selected for other testing did not meet their stated quality standards. So, two of them contained a potentially dangerous amount of lead, the rest turned out to be several times more or less than indicated on the label.

In 2015, Brazilian researchers similarly tested 20 protein powders: eleven of them contained significantly less protein than stated.

Who needs extra protein?

Experts say it's better to worry about how much protein you eat rather than where you get it from. And people with kidney disease or a family history of kidney failure should be especially careful here. “If you get about 30 grams of protein per meal, then you are providing your body with the maximum amount of protein that it can absorb, process and digest at that particular moment,” says the University of California, Los Angeles (UKLA) in a commentary on this topic.

However, there are people for whom they are not just useful, but necessary. “I work with a lot of older adults who are protein deficient because they eat less protein foods or have difficulty chewing and swallowing,” says Isabel Maples, a registered dietitian in Washington. “So protein powder or milk powder would be a great addition to their regular diet.”

Also, if we are talking about age-related changes in the body, protein supplements can naturally lose their functionality over time.

Research shows that protein shakes may also be beneficial in terms of... Thus, an experiment conducted in 2014 in Australia suggested that a diet high in protein helps curb the appetite of overweight and obese people more effectively than any other nutritional system. However, all this should happen exclusively under the guidance of an experienced nutritionist.

In general, before you start drinking protein shakes or other protein supplements, experts advise asking yourself a simple question: “Is there enough protein in my diet?” And if you eat something containing protein at every meal, then protein supplements will definitely be unnecessary.

Every athlete knows about the need for protein during intense training. But we cannot always choose one suitable product from a wide variety. It is necessary to take into account the availability of all amino acids, the rate of absorption and even the price.

So let's understand the main types of protein powders.

The importance of protein in the body

Protein, or in other words protein (sometimes polypeptides), is the basis for the functioning of our body. Without it, tissue growth, absorption of other substances, and cell formation are impossible. Proteins are vital for any person. After all, the body does not produce them from its own reserves or other materials.

Protein comes to us with food, as a result of digestion, it breaks down into components, some of them are amino acids. It is they that are subsequently processed by the body into its own special protein.

What is protein made from?

In sports nutrition stores there are a large number of different nutritional supplements with proteins and other microelements. They are suitable for different types of loads. Even the number and regularity of classes affects. The selection of protein powder should take into account your physiological characteristics. It is important to consult with qualified trainers who know how to choose the right sports nutrition.

Important! Side effects of using polypeptides may include constipation, bloating and flatulence.

Casein

Casein is a hydrolyzed protein. Once in the stomach, it coagulates and slow protein breakdown occurs. However, casein does contain key essential amino acids. This type of organic matter is considered one of the most expensive. Casein is effective, but only if used correctly.
Casein is even used in infant formula, because it helps keep you full for a long time. This type of protein is slowly absorbed by the walls of the stomach. It is not recommended for use by people with gastrointestinal problems. Indeed, if used incorrectly, casein can cause delayed or difficult bowel movements.

Important! When adding protein powder to your sports nutrition diet, it is important to supplement it with vitamins, because excess amounts in the body lead to poor absorption of vitamins. In order not to suffer from vitamin deficiency, it is worth increasing their consumption.

In sports nutrition stores you can find a wide range of casein-based proteins. Each of them is recommended to be consumed before bed, as casein is slowly absorbed by the body. However, this is its main advantage. After all, amino acids are present in the blood longer. The time of absorption of such polypeptides should also be taken into account. Of course, everything depends on its quantity and even on the manufacturer. On average, casein absorption time is 5–6 hours. It is important to note that pure casein has an unpleasant taste. But now this is easily compensated for by various flavoring additives.

Whey

This type of protein is the most popular due to its benefits. For example, whey protein is inexpensive, quickly absorbed and contains all the necessary amino acids.
It can be of three types:

1. Whey isolate(does not contain lactose, and also contains a minimal amount of carbohydrates, fats and cholesterol).
2. Whey concentrate(may contain less organic substances than whey isolate, low cost).
3. Hydrolyzate(the most expensive type of whey protein, as it has the highest absorption rate).

Vegetable

Despite the popularity of previous types of protein, plant-based protein still continues to be sold on the shelves of sports stores.
Vegetable protein is divided into two types:

• hemp;
• soy.

Did you know? Various types of polypeptides are used in the treatment of depression.

It is important to understand the differences, especially when reading the composition of different proteins. Indeed, in many you can find soy protein in addition to the main casein or whey. Among plant species, hemp has more advantages. It contains vitamin B8 and phytin. The latter has a good effect on the liver. No need to worry about the intoxicating effect of the product. After all, hemp is extracted using a special technology, so the narcotic effect is zero.
Soy, in turn, is the cheapest protein and has a number of disadvantages compared to hemp protein:

• the low cost of the raw materials themselves indicates their availability and poor quality;
• soy proteins are more difficult for the human body to digest;
• soy protein can have a negative effect on the kidneys and liver;
• incomplete amino acid composition.

Therefore, if you cannot eat animal proteins, choose hemp protein powder that will help you achieve high results.

Multicomponent

This type can be called universal. It includes different types of proteins. For example, in 2014, a study was conducted at the University of Texas to identify the differences between whey and multi-component protein. It showed that in subjects who took whey protein powder, the delivery of amino acids to the muscles was an hour shorter in duration than in those who took a multi-component one.
In the study, the multicomponent consisted of: whey isolate (25%), soy isolate (25%) and casein (50%).

Important! Read the ingredients of your multi-ingredient protein powder carefully. It is not recommended to take it if it contains a lot of soy protein.

This type of dietary supplement is suitable for any type of athletes. However, it is worth remembering about the main protein intake. If you use nutritional supplements immediately after training, then a multi-component one with most of the whey is suitable. If the main protein intake occurs at night, with most of the casein. Wheat protein can often be found in multicomponent products.

How protein is made: production

Regularly consuming protein powder as a dietary supplement, athletes often do not think about what it consists of or how it is produced. This is important information that allows you to determine the quality of the protein and protect your health.

Did you know? Milk + protein is a favorite and popular drink of athletes.

There are various technologies for producing proteins depending on the purpose - producing casein or whey protein:

1. It all starts with fermenting milk.
2. After this, the curds and whey are separated. It is in cottage cheese that casein is found, which is separated during production and converted into a dry mass.

However, with whey protein it is not so quick and easy. Despite the fact that its cost is lower, the obtaining process is longer. After obtaining the whey, whey protein concentrate is isolated. Then membranes are used for various types of filtration. At the end, a powder is obtained.

Video: How to make protein Select protein based on your physiological characteristics. You should not buy cheap goods or drugs from unknown brands that do not inspire confidence in you. Remember that protein is a dietary supplement and not a complete food.

Don't forget the protein!

The benefits of protein powder can hardly be overestimated - at a minimum, it helps to grow muscles and burn fat. Unfortunately, protein is still viewed by many as a tasteless substitute for real meat - especially for vegans, weightlifters and skinny people. And this, of course, is not entirely correct: at the moment there are an endless number of different types and tastes - enough to open your own cooking show. Here are nine recipes that will complement your protein diet.

1. Oatmeal for breakfast, oats for dinner

Oats contain soluble fiber and a ton of nutrients - exactly what you need in the morning. Here's a great breakfast recipe: Add a scoop of protein to your oatmeal or your hot breakfast and you'll be full until noon. Alternatively, you can add all of the above to yogurt in the evening - by the morning you will get excellent muesli. (We recommend serving with fruit).

Advice: To avoid lumps, mix the dry protein with water or milk, beat with a mixer and then mix with the oats.

2. Pancakes and pancakes

Maslenitsa, of course, is behind us, but this is not a reason to give up jam. Especially if these pancakes are made with protein powder and are healthy. Even a child can handle their preparation: follow your favorite recipe, but first add protein powder (and preferably ground cereal, like oats) to the flour.

3. Protein latte

An excellent breakfast drink - nutritious enough to replace your breakfast if necessary. Simply mix protein powder with coffee (we recommend vanilla flavor - it's a classic) and add a little ghee and spices.

4. Protein soups

Let’s make a reservation right away: you won’t get delicious borscht with protein powder. And it’s unlikely that pickle will work. Protein powder will only enhance the thickest soups - like tomato, onion or cream soup. Yes, it will be something like a hot smoothie. If you are not ready for this, add the powder to soup with meat: seafood puree soup or vegetable stew with stew will work well.

Advice: Add the protein powder at the very end, when the soup (or whatever you end up with) has cooled down properly - the powder should be protected from heating. And carefully calculate your portions: one tablespoon per person is more than enough. And the last thing: do not pour the powder directly into the soup - first mix it with the broth or, in extreme cases, water and whisk thoroughly in a mixer to avoid lumps.

5. Protein pasta sauce

Pasta, of course, is not the most sports food - and is not at all suitable for people on a low-carb diet. However, if your Italian blood doesn’t give you rest, keep two life hacks for this case. First, instead of pasta, take a substitute (there is fettuccine pasta made from golden beans or, for example, zucchini noodles) - this will spare your diet. Second, add protein powder to the sauce (again, one tablespoon per person is plenty). And remember about the temperature - do not cook the protein sauce on the fire.

6. Sweet and Spicy Protein Ice Cream

Is it healthy to eat ice cream instead of a normal lunch? According to our friend, journalist Seth Porges, this is a great option. Porges himself eats ice cream three times a week as part of his high-protein, low-carb diet. His favorite recipe, which he invented, is called "sugar-free chocolate peanut butter ice cream" - it includes unsweetened vanilla almond milk, 100% cocoa powder and a spicy vegetable ice cream made from juicy kale or spinach and Japanese matcha tea powder. Sounds magnificent, doesn't it? Here's the whole recipe:

1. 360 ml vanilla almond milk without sugar
2. 120 ml coconut oil
3. 90 ml heavy cream or coconut cream
4. 90 ml cream cheese
5. 3 tablespoons peanut butter (or nut butter)
6. 2 tablespoons 100% sugar-free cocoa powder
7. 1 scoop of protein powder
8. 2 tablespoons psyllium husk
9. 2 tablespoons chia seeds
10. 2 tablespoons flaxseed meal
11. 1 teaspoon xanthan gum (optional)
12. 1 tablespoon stevia (to taste)
13. 1 teaspoon cinnamon powder or vanilla extract

Mix all ingredients and add to ice cream maker

If you're not brave enough for kale ice cream, swap it out for chocolate and add peanut butter, cinnamon and stevia.

7. Protein muffins and cookies

If you can't resist dessert, at least try to eat sweets healthy - you can keep your blood sugar levels normal by switching to muffins, cookies and brownies made with protein powder. (In principle, any sweets that can be prepared without yeast will suit you).

Advice: Protein powder is not a substitute for flour, so add as much as the recipe says - you won't get a muffin from protein alone.

8. Homemade protein bars

Of course, you can just buy them at the store - but making them yourself is much more fun! If you (like us) are annoyed by their thick and sticky filling, you have something to replace it with - mix protein powder with brown puffed rice, rolled oats, almond flour, nuts and cereals!