Health benefits and side effects of protein supplements

Side effects of protein supplements for bodybuilding

The following is a detailed statement of the harms of nutritional supplements for bodybuilding:

Protein powders may contain unsafe ingredients

The US Food and Drug Administration considers protein powder a type of nutritional supplement, and it leaves it to the manufacturer to evaluate the safety of the nutritional supplement, and to put labels on it, so there is no way to know if a protein powder contains what the manufacturer claims, to learn more about that you can Read the section “Are there unsafe types of protein supplements” below.

Lack of information on the long-term effects of protein supplements

Currently, there is very limited data available on the potential side effects of taking large amounts of protein as a supplement.

The possibility of causing digestive problems

People with lactose intolerance, intolerance to dairy products, or difficulty digesting lactose (milk sugar) can experience gastrointestinal discomfort if milk protein powder is used.

The possibility of containing a high percentage of sugars and calories

Some protein powders may contain a small amount of added sugar, and some types may contain a very high amount of sugar that may reach 23 grams per scoop, so eating them can increase the risk of high blood sugar levels than the normal range, and the Association has shown The American Heart Association's maximum daily intake for added sugar is as follows: 25 grams for women, and 36 grams for men.

Side effects of excessive protein intake for bodybuilding

Eating large amounts of protein in the form of protein powders, or even from food alone can cause many harms, including the following:

gain fat

Adding protein in powdered form to the diet adds calories to the total daily intake, and if you don't burn extra calories by doing enough physical activity, or lifting enough weight to build more muscle, the calories will likely shift excess into fat.

The reason for this is the inability of the body to store the excess protein in its original form in the body, which turns it into fat, something that a person may not want when adding protein powder to the diet.

Increased risk of osteoporosis

Consuming large amounts of protein leads to the generation of a large amount of acids in the body due to the increase in sulfates and phosphates that enter the body. Urine outside the body, and this results in the loss of calcium from the bones, which may increase the long-term risk of osteoporosis, especially in groups at risk of osteoporosis, such as women.

Causing harm to people with kidney problems

High-protein diets can cause increased stress on the kidneys due to the formation of excess waste products called ketones, which are compounds that are usually generated when a high-protein diet is followed and there is a need to eliminate the products used in this system.[3]

For people with reduced kidney function, this stress can lead to a deterioration in their health, and it may lead to reduced kidney function in people who have healthy kidneys if this regime is followed for a long period of time. [3]

Drought

Eating large amounts of protein may increase the risk of developing a condition called ketosis, especially when not eating enough carbohydrates, a condition in which toxic ketones accumulate in the body, then the kidneys try to get rid of these substances, and a lot is lost. From fluids during this process, such as: urine, which increases the risk of dehydration, especially when more fluid is lost through sweating during exercise.[3]

Dehydration not only puts stress on the kidneys, but in severe cases can affect heart function, and other side effects of dehydration can include dizziness, lethargy, and bad breath.[3]

An overview of protein supplements and their types

Many gym goers and weightlifters talk about a protein shake that is usually drunk after exercise, and protein powder has become increasingly popular as a nutritional supplement, which is consumed in several ways, including: a protein shake or drink.[4]

Types of protein supplements and their ingredients

The types of proteins used for bodybuilding vary, and in fact, vegetable protein is available for bodybuilding, such as: soybeans, peas, rice, and potatoes, and it is also available from animal protein sources, such as: eggs, milk from casein protein, and whey protein.[1]

Protein powder may contain other ingredients, such as: added sugars, artificial flavors, thickeners, vitamins, and minerals, and the amount of protein can vary from one type to another, and the rate of protein per scoop ranges from 10-30 grams, and protein supplements used to build muscle contain a percentage They are high in protein, while protein supplements used for weight loss contain less protein.[1]

Are there unsafe types of protein supplements?

Before consuming a specific protein supplement; Its quality needs to be checked. Some types of protein can be high in heavy metals and toxins. Researchers noted in a 2018 report by the Clean Label Project about toxins in protein powders after examining 134 products. Many protein powders contain heavy metals, such as: lead, arsenic, cadmium, and mercury, in addition to Bisphenol-A, a chemical compound used in the manufacture of plastics. Some types of supplements also contain pesticides and pollutants. Others are associated with an increased risk of cancer and other health conditions.[1]

Some toxins were found in high quantities, for example, a specific protein powder contained 25 times the permissible limit of bisphenol A. The report indicated that the pollutants come from manufacturing processes, or as a result of plants absorbing toxins in the soil, which are converted into protein powders. Not all protein powders tested contained elevated levels of toxins,[1]

In addition, the report showed that products containing eggs as a protein source were more safe than others, while products based on plants as a protein source were the least safe.[5]

Tips for choosing the right protein supplement

If a person’s goal of consuming protein supplements is to build muscle, it is recommended to choose a protein powder with a high biological value, which is the value that measures the extent to which the body is able to absorb and use protein, and whey protein is one of the best options,[6] and there are a set of precautions that They must be taken into consideration before buying a specific protein supplement to ensure its quality, and they are as follows: [7]

Ask questions about the protein supplement, and get full answers.

Ensure that the product has been checked for heavy metals, antibiotics, and other industrial and environmental contaminants.

Is there a need to use protein supplements

To answer your question, does a bodybuilder need protein daily? It should be noted that many people prefer to use bodybuilding protein for bulking, and a normal person needs to consume 0.8 grams of protein per kilogram of weight,[8] for example; A person weighing 70 grams needs to consume 56 grams of protein per day, and it is worth noting that taking more quantities than that is considered safe, as it is possible to consume an amount of protein that covers 15-25% of daily calories without causing damage.[9]

It should be noted that athletes may be advised to eat more protein than others; Many sports nutrition experts support the intake of a maximum of 2.0 grams of protein per kilogram of body weight per day, and smaller amounts may be sufficient for moderate-intensity or low-intensity exercises, but it is recommended that the calorie consumption of protein should not exceed 35%. [9] ]

Protein powders can be useful in very specific circumstances, as they are an easy, quick, and convenient source of complete, high-quality protein, but most people, even athletes, can get their full protein needs by eating lean protein sources, such as: meat , fish, chicken, and dairy products. [4]

It is worth noting that the body’s protein needs depend on the duration and intensity of physical activity,[10] and the body’s daily protein requirements can be met, whether from drinking protein shakes, or eating protein food sources, however, protein powder does not provide the nutritional value found in protein sources. Natural, where protein shakes generally contain fewer nutrients than whole foods, for this reason, protein shakes may help you lose weight, or build muscle, but whole foods can provide higher nutritional value and greater benefit to the body.[6]

Protein benefits for muscle and bodybuilding

Protein is an important part of a healthy diet, and a key to building and maintaining all types of body tissue, including muscle, as protein contains amino acids, which are the building blocks for muscle building and growth.[11]

Bodybuilders and weightlifters need to eat dietary protein on a regular basis to build and maintain significant muscle mass, but as we mentioned earlier; It is important to use protein in moderate and recommended quantities without excessive use to obtain its benefits, and the benefits of protein for bodybuilding are as follows:

muscle growth

As mentioned previously, protein is a necessary component for muscle growth, and many athletes consume protein drinks because they believe that these drinks help them build muscle after performing strength exercises. [12]

A systematic review of 49 studies published in the British Journal of Sports Medicine in 2018 indicated that protein supplementation significantly improved muscle size and strength in healthy adults who engaged in resistance training, such as weightlifting. Both, however, its effect may diminish with age, as older people require higher amounts of protein compared to younger people. Muscle growth [13]

Helping muscle recovery after exercise

In addition to contributing to muscle growth, protein consumption can help recover damaged muscles and tissues after exercise, as a result athletes may use protein powder to relieve muscle soreness after exercise faster.[12]

A review of a group of studies published in the Journal of Exercise Rehabilitation in 2017 indicated that taking a protein supplement after exercise can aid recovery by reducing muscle damage, improving muscle performance, and producing muscle protein. 7 days to increase fibroblast proliferation, restore muscle strength faster after exercise, [14]

To encourage maximum protein production and muscle growth, the diet should contain enough complex carbohydrates that can be burned to fuel the muscles, leaving the protein to build new tissue rather than using it as an energy source.[3]

References :

1. ^  "The hidden dangers of protein powders", www.health.harvard.edu,10-4-2020، Retrieved 10-9-2020. Edited.
2. ↑ "Added Sugars"، www.heart.org, Retrieved 9-10-2020. Edited.
3. ^  Holly Klamer, "Are There Any Side Effects Of Protein Powders?"، www.caloriesecrets.net, Retrieved 9-10-2020. Edited.
4. ^ Gina Shaw, "Do You Need Protein Powders?"، www.webmd.com, Retrieved 9-10-2020. Edited.
5. ↑ "clean label project protien powder study results 2018", www.cleanlabelproject.org,2018، Retrieved 10-9-2020. Edited.
6. ^  "How to Choose the Best Protein Powder for You", www.health.clevelandclinic.org,12-6-2020، Retrieved 10-9-2020. Edited.
7. ↑ "protein powder", www.cleanlabelproject.org, Retrieved 10-9-2020. Edited.
8. ↑ Daniel Pendick (25-6-2019), "How much protein do you need every day?"، www.health.harvard.edu, Retrieved Daniel Pendick. Edited.
9. ^  "Protein: Are You Getting Enough?", www.webmd.com, Retrieved 21-10-2020. Edited.
10. ↑ Alexandra Caspero (20-7-2020), "Protein and the Athlete — How Much Do You Need?"، www.eatright.org, Retrieved 10-9-2020. Edited.
11. ↑ "Bodybuilding and sports supplements: the facts", www.nhs.uk, Retrieved 9-10-2020. Edited.
12. ^  Jayne Leonard (18-9-2018), "What are the benefits of protein powder?"، www.medicalnewstoday.com, Retrieved 9-10-2020. Edited.
13. ↑ Robert Morton, Kevin Murphy, Sean McKellar, and others (2018), "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults ", British journal of sports medicine, Issue 6, Folder 52, Page 376-384. Edited.
14. ↑ Jooyoung Kim, Chulhyun Lee, Joohyung Lee (2017), "Effect of timing of whey protein supplement on muscle damage markers after eccentric exercise", Journal of Exercise Rehabilitation, Issue 4, Folder 13, Page 436-440. Edited.