Proteins are one of the 3 macronutrients (the other two are carbohydrates and fats) that are key to maintaining and building a healthy body. Although proteins are usually associated with training, it is unnecessary to consume them in sufficient quantities even if you are not physically active. They also play an important role in recovery because our body uses them to build and recover tissues. Also, red blood cells contain a protein compound that carries oxygen throughout the body, which helps the whole body by providing it with the nutrients it needs. They also play a significant role in hormone regulation, especially during the development of cells during puberty.
Proteins can be obtained through certain foods and supplements. Although the majority would opt for a healthy diet that includes a sufficient intake of healthy food, the fact is that it is very difficult to achieve sufficient protein intake without supplements. There are many manufacturers on the market, but it is very important to make the right choice because there are different manufacturers on the market and the quality varies. You can check this site to see whether is protein powder bad for you and how to make sure you chose the right one.
What types of proteins are there?
The most represented on the market is undoubtedly whey protein. It belongs to the category of complete proteins because it contains all essential amino acids. It is quickly absorbed by the body and is easily digestible, which is why it is the favorite of exercisers before and after training. The basic form of it contains 70 – 80% proteins. The rest of the mixture consists of fats, carbohydrates, and lactose.
Of course, there is also plant-based protein, which is more and more common on the market and is used more and more often, because we are witnessing that more and more people are choosing a vegan diet. For vegans, it also has a very wide selection of products that combine proteins from many different fruits and vegetables to provide vegans with a complete amino acid profile.
The main functions of proteins in the body
When we talk about chemical processes and the way our body functions, and we want to explain the role of this supplement in this, it is crucial to look at the main functions of proteins in the body, which are the positive impact on growth, maintaining the PH balance in the body, restoring strength and energy, and have a positive effect on digestion and circulation. It is the main building block of hair and nails, and its role in building muscles, cartilage, skin, and even as a component of blood is very important.
How to recognize a good quality powder?
This is one of those questions to which we all want to hear a concrete and clear answer. The first and foremost thing is to pay attention to the ingredients. High-quality product contains up to 82% protein. They also contain larger amounts of various phospholipids and bioactive lipids such as conjugated linoleic acid (CLA), as well as immunoglobulins and lactoferrin.
Whey protein is the most efficient protein, but its efficiency can vary a lot. It often depends on other ingredients added to the blend, but also on the quality of the protein from which it is made.
The best choice
When you buy such a product, you want to buy protein, not carbohydrates and fat, which you can get into your body in various other ways. When you’re already spending your money on it, you want it to contain as much pure protein as possible. The label on the back will tell you how many grams of protein it contains and how much fat and sugar it contains. Make sure that in addition to the concentrate, the ingredients include protein isolate or hydrolyzed whey.
How to recognize a bad product?
In order for a supplement to be good, it must be made from quality ingredients. Unfortunately, not all supplement manufacturers use raw materials from well-known manufacturers, and in order to reduce costs and the overall price, they turn to manufacturers of questionable quality. They pay much less for such raw protein, and therefore the end customer saves money, but these products often have much higher amounts of fat and sugar and less protein than the label guarantees. It is not strange that they plant impurities and various contaminations. One of the best indicators that will indicate poor quality is an extremely low price compared to other manufacturers. In that case, it is better not to buy, but to try to replace the lack of protein naturally.
Who needs proteins and what are they important for?
It is needed by everyone, regardless of age, gender, and physical condition. They are essential for the proper functioning of the body and serve many key functions, including maintaining a healthy body balance. They are also important for the function of the immune system because immunity protects the body from infections and diseases. Recommended daily protein intakes vary, but the frequency of protein supplementation should be determined according to your goals and protein needs. It is better to consult a doctor or nutritionist about this.
Side effects of protein intake
It is very important to follow the recommended daily dose of this supplement in order to avoid side effects such as increased thirst, bad breath, kidney overload, and nausea, and it could also be reflected in weight gain.
Individuals who are lactose intolerant should opt for whey isolate rather than whey concentrate, as isolates contain less lactose.
Protein powders can be taken by all healthy people. The question is not a matter of necessity but of personal choice. Due to the faster and simpler preparation of a protein-liquid meal, such a source is usually used by athletes and people on a reduced diet.
Increased efforts of athletes require adequate nutrition. Those who want to “bulk” muscles are especially preoccupied with this. Proteins are necessary for their construction, which should be consumed through proper nutrition and protein-rich foods.