What Is Protein Powder And Do You Need It

Protein powder is not a new product for humanity. For example, cheese makers discovered it about 8000 years ago, and today it is firmly established in the composition of sports and dietary nutrition.

There are still a lot of questions about protein powder. How much can he replace regular food? How to determine the degree of naturalness of the composition? Is it dangerous to consume it regularly? As a rule, it is these questions, left without clear answers, that give rise to a large number of myths regarding the real benefits and harms of protein powder. In our material, we break this vicious circle and speak only the truth.

Myth # 1: Protein powder is the enemy of the feminine figure

Protein powder is a dry matter with a high concentration of protein. It is impossible to extract exclusively pure protein from a product, so any protein powder will contain one or another percentage of impurities. However, the fact remains - this substance helps to increase muscle mass, and if you take it during active training, the result will be on your face. Because of this, many women begin to torment themselves with fears that the body will lose its feminine shape and begin to resemble the figures of bodybuilders.

We hasten to reassure you: while protein powder really helps to build muscle, the intensity of this process is influenced by a huge number of other factors - your weight, height, physique, hormonal characteristics. In fact, eating protein powder carries exactly the same risks to your figure as eating any other protein-rich food.

Myth # 2: Protein Powder Is Unreasonably Expensive

This is true if consuming protein regularly is not on your to-do list. But if you plan on using protein powder as a dietary supplement, this is not the case. Many people start to panic when they see on the price tag of a can or package with the coveted powder an amount that reaches more than one thousand rubles. And how often do you have to spend so much? In fact, when comparing the amount of pure protein per serving, buying a protein powder will be much more profitable than buying the same chicken breast or steak. So such spending is quite justified.

Myth # 3: You Can't Build Muscle Without Protein Powder

This statement has been wandering around the halls of fitness centers for a long time, and, as you might guess, it is those who do not pass a day without taking a protein shake before strength training. Of course, it is better to forget about this well-known "fact" as soon as possible - you can build muscle mass even with a balanced diet, in which white meat and low-fat cottage cheese play an important role. So protein powder is just a convenient way to make sure you are consuming enough of the nutrient needed for muscle growth - but nothing more.

Myth # 4: If I run, I don't need protein powder

Let's be honest: in reality, the human body does not need a highly concentrated protein shake, because it can easily get the required dose of protein with a balanced diet. However, for some reason, most girls believe that protein powder is a necessary recharge after strength training, which is absolutely useless after cardio or cycling. But this is not the case. Experts emphasize that it is athletes who need a high dose of protein after training, whose risk of muscle breakdown is much higher than that of strength athletes (see also: "Strength training for women: myths about huge muscles and the truth about health").

Myth # 5: The body can only absorb 30 grams of protein powder at a time

In calculating the dose of protein powder consumption, adherents of healthy lifestyle and fitness culture traditionally appeal to the formula "no more than 30 grams at a time." It is believed that the body is not able to process more in one sitting and safely removes the excess substance at the earliest opportunity. However, scientists have long proved that this approach does not have any argumentation.

Our body is a very complex structure, and protein synthesis in it can stretch for 24 hours after a workout. Many trainers advise stretching the intake of protein powder for the whole day: firstly, it is much more effective in terms of metabolism, and secondly, this way you reduce the risk of feeling unwell due to the feeling of nausea that often comes after taking a large portion of protein at the same time …

Myth # 6: Whey Protein Is Better than Plant Protein

For athletic and diet-conscious vegans, plant-based protein powders are a lifesaver (also read: Vegetarians vs. Vegans: The Healthiest Foods). However, even here there is a polarizing opinion: supposedly whey protein (that is, milk) is much more effective than vegetable protein. And this is completely untrue: scientists have long discovered that the origin of the protein you consume does not affect the growth rate of your muscles or the quality of your nutrition.

By the way, today you can find a wide variety of protein powders, but the only sure sign of truly high quality is the simplest possible composition. Collagen, rice, soy, egg white or something else: the main thing is to make sure that the list of ingredients on the label is not suspiciously long and incomprehensible. In this case, simpler means healthier.

Finally:

Are there any risks associated with consuming protein powder?

In terms of nutrition, excess is just as dangerous as deficiency, and protein powder is no exception. If you exceed your intake, it can negatively affect kidney health over time. Moreover, it means that you are getting more calories than you need, that is, gaining extra weight. Note: As you increase the amount of protein powder consumed, you need to proportionally increase the amount of water consumed.

Do you need it?

This issue should be resolved taking into account your goals, lifestyle and health status. If your diet is predominantly plant-based, then protein powder as a dietary supplement won't hurt you. But in case of kidney problems, as well as a sufficient amount of protein products in the diet, you can safely forget about it.

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