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Over the years, protein powder has become a basic necessity for most athletes, bodybuilders and people planning to improve their daily protein intake. However, is it safe for consumption and good for health?
In an interview with HT Lifestyle, nutritionist Kanika Malhotra said, “Protein aids in muscle growth and repair, making it essential for people engaged in strength training. By increasing satiety, protein powder can help control weight by reducing overall calorie intake. Additionally, they enhance athletic performance by improving muscle recovery and reducing pain. Some protein powders are enriched with calcium and vitamin D, which contribute to strong bone health, the nutritionist said.
Also read: When and how to consume protein supplements to get maximum benefits?
But, protein powder also has some disadvantages.
Dr Abhinaba Ghosh, General Physician and Medical Research Consultant at Tata Medical Center Kolkata, said in an interview with HT Lifestyle, “For normal healthy individuals, protein powder supplements are not the best way to meet the daily protein requirement of the body. The Indian Council of Medical Research issued a guideline in 2024 advising against it, primarily due to the presence of sugar/artificial sweeteners/flavorings in it, which can harm your body if used for a long time . Additionally, a special type of amino acid, called branched-chain amino acids (BCAAs), is present in whey-based protein supplements. Research indicates a greater likelihood of noncommunicable diseases (such as diabetes or deranged lipid profiles) associated with BCAAs.
More protein does not equal more muscle
“To build muscle, physical activity/strength training is essential so that the protein consumed can be converted into muscle. Staying inactive and consuming protein alone will not help. Even for most athletes, who require more protein, the dietary protein target can be achieved through a well-designed diet and thus, protein powder supplements can be avoided. ,” said Dr Abhinaba Ghosh.
Also Read: Best Plant Protein Powder: Discover the Top 10 Options for Optimal Nutrition and Energy
Things to keep in mind before taking protein powder:
It is not for everyone: If you eat a balanced diet rich in protein sources like meat, fish, eggs, dairy, legumes and nuts, you won’t need protein powder supplementation.
Choose Brand Carefully: Choose a reputable brand that offers third-party tested products with minimal added sugars and artificial ingredients.
Consult a health expert: It is advisable to consult a qualified dietitian to determine if protein powder is right for you and to discuss the appropriate dosage and type.
consume in moderation: Excessive protein consumption can cause digestive problems like bloating and constipation. It is important to consume protein powder in moderation as part of a balanced diet.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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