Protein powder is generally a protein-rich powder made by processing purified soy protein, casein, whey protein, pea protein and other proteins, or a composite of several of the above-mentioned proteins. Its use is mainly to supplement protein for people with protein deficiency or insufficient intake. It can also be used as a functional additive in food industry production.
Protein powder, whether you should eat it or not depends on whether you need additional protein supplementation.
Physiological functions of proteins
Protein is an important component of all cells and tissues of the human body. Protein involvement is required for all important components of the organism.
Generally, proteins account for about 18% of the entire mass of the human body and are associated with life phenomena. In addition, protein can provide energy to the human body, and 1 gram of protein can provide about 4 kilocalories of energy after oxidation in the body.
Protein sources
Proteins are widely found in animal and plant foods. Animal proteins are of good quality and highly available, but are simultaneously rich in saturated fatty acids and cholesterol, while vegetable proteins are less available.
Therefore, protein intake should pay attention to the reasonable combination and complementarity of food. Protein-rich foods mainly include livestock meat, eggs, fish, dairy products, soybeans and other foods.
How much protein the human body needs every day
Considering other factors such as safety and absorption, it is appropriate for adults to consume 0.8 grams of protein per kilogram of body weight per day. Weighs 60 kg and needs 48 grams of protein per day.
Excessive protein intake has health consequences, mainly including:
01 – Protein, if taken in excess, is also converted into fat in the body, causing fat accumulation.
02 – Excessive protein intake can lead to excessive sulfur amino acid intake, which can accelerate the loss of calcium in bones and is prone to osteoporosis.
03 – The kidneys excrete the protein they eat, and when they break down the protein, they produce a lot of nitrogen which increases the burden on the kidneys.
It follows that, when the daily protein intake is insufficient and the body’s protein needs cannot be met from food, it is recommended that protein supplementation be carried out by eating an appropriate amount of protein powder in the form of dietary supplementation, but the total protein intake needs to be strictly controlled.
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Dr. Ashish Singh is not just a consultant orthopaedic surgeon but a visionary leader in the field. Serving as the Medical Director at Anup Institute of Orthopaedics & Rehabilitation in Patna, Bihar, he holds an illustrious academic background with MBBS, MS Ortho, MCh.Orth. (UK), PG Diploma CAOS (UK), and SICOT Diploma Orth. (Sweden).
