It has always been a debt whether we should take protein powders or not. Protein powders can be important for some people, such as those with busy lifestyles, athletes, or those on specific diets. They provide a convenient way to meet increased protein needs. However, whole food sources should remain the primary focus, as they offer a broader range of nutrients. Before using protein powders, it's recommended to consult with a healthcare professional to ensure they align with individual nutritional needs.

For some people, getting enough protein solely from whole food sources like meat, fish, dairy, eggs, beans, and nuts may be sufficient

What is protein powder?

Protein powders are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams. Supplements used for building muscle contain relatively more protein, and supplements used for weight loss contain relatively less. The main side effects of consuming a lot of protein powder are digestive issues such as bloating, gas, and cramping. If you have any food sensitivities, be sure to read the label first.

ACCORDING TO HARVARD HEALTH PUBLISHING RISKS

It may cause digestive distress. "People with dairy allergies or trouble digesting lactose [milk sugar] can experience gastrointestinal discomfort if they use a milk-based protein powder," McManus points out.

It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men.

ACCORDING TO THE HEALTHLINE

Protein powder is not bad for you. Some protein powders may contain unwanted or harmful ingredients, but this is rare. Be sure to buy powders that have been through third-party testing they will say this on the label.

ACCORDING TO THE HEALTHLINE

Dieticians are often keen to emphasis that ideally we look to our food to get everything we need before turning to supplements

Conclusion

The appropriateness of supplements depends on factors such as nutrient deficiency, specific health conditions, and intense training. Should not consider or replace it with the food or a meal. Supplements can be beneficial in these cases, but excessive dosages and reliance on them instead of whole foods can be detrimental. It's crucial to consider individual needs, seek professional guidance, and prioritize a balanced diet with whole foods.