Protein greatly helps in weight loss, muscle building, and boosting skin health, and thus has become a favourite macronutrient for many fitness enthusiasts. However, this doesn’t indicate that it could be consumed in any random way preferred.
Here are 5 common mistakes that Dr. Shri Iyer, Head of Nutrition Science, BUILD., has listed below that people must avoid to achieve their fitness goals faster.
Not consuming protein at the right time
One must fix the proper timing for consuming protein shakes; it is very important. Consuming protein shakes close to meals is not at all recommended. Besides, never consume a protein shake hours prior to or post workout. Having a protein shake within 30-40 minutes of a workout is ideal. One should have it before or after a workout session.
Substandard quality
Consuming too much or too little protein powder can be a trouble for your health. Protein powder quality depends primarily on your gym goals and body weight. If you have just begun working out, you can start with ½ scoops of protein powder for 3-4 days to see if it suits your body or not, as some people complain of bloating and indigestion after consuming a protein shake. However, if it suits you, then you can shift to consuming 1-2 scoops a day, depending on your requirements.
Mixing protein powder adequately is the key, as it can form lumps in no time, which is why it needs to be mixed properly. Make sure that you do not overfill the shaker, as it will be challenging to dissolve the powder properly in water. Fill it 3/4th or halfway, and then shake the concoction properly. One can also use a blender to create a smooth drink.
Not keeping yourself hydrated
Protein digestion and synthesis require sufficient hydration. Several individuals overlook the significance of drinking enough water while consuming protein supplements. You should always aim to consume enough fluids throughout the day for overall hydration and adequate protein absorption.
Excessive use of Protein post workout
This is a myth that says more is always better. Our bodies cannot absorb excess protein, so consuming too much can possibly lead to one gaining weight as excess fat gets accumulated in the body. For any average human being with a moderately active lifestyle, 25 grammes of protein (which is equal to 10 grammes of crucial amino acids) is equivalent to appropriate protein synthesis. If you exercise a lot or play sports regularly, aim to consume 1.2 to 2.0 grams of protein per kilogram of body weight each day. Take into account factors like the intensity of your workouts, your daily diet, gender, and overall health when determining your protein needs.
They reviewed 11 studies and concluded that chronic use of protein supplements without professional guidance "may cause some adverse effects specially on kidney and liver function." Research on the long-term effects of protein powder is also not available yet, Allidina says.
They reviewed 11 studies and concluded that chronic use of protein supplements without professional guidance "may cause some adverse effects specially on kidney and liver function." Research on the long-term effects of protein powder is also not available yet, Allidina says.
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.
Make sure that you do not consume protein shakes close to a meal. Similarly, do not consume protein shake hours before or hours after a workout. Usually, the consumption of protein shake within 30-40 minutes of a workout is ideal. You can have it either before or after your workout.
There is little evidence showing that high-protein diets harm the kidneys of healthy people without kidney issues. People who do have impaired kidney health, as in chronic kidney disease, may need to moderate their protein powder intake as directed by a registered dietitian or physician.
It is safe to use protein powder every day. Protein powder is derived from whole food sources including dairy, soy, peas, rice, and eggs, amongst others. "Think of protein powders as a broken down, easy-to-consume form of the protein you find in milk, eggs, peas, etc.," notes Bustillo.
Artificial sweeteners, like sucralose, can damage gut health, while artificial colors and other artificial food additives can cause respiratory problems and irritability.
Regular consumption of whey protein has been associated with improper kidney functioning. It increases the urinary volume, plasma urea content and urinary calcium excretion.
The results showed that 75% of the protein powders they tested contained some level of lead, and 55% tested positive for BPA. The study also detected levels of mercury, arsenic and cadmium.
Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.
While these supplements affect the body positively, caution has to be exercised while consuming them in excess, as they have been shown to cause hyperfiltration and increased urinary calcium excretion which can, in turn, lead to chronic kidney disease development.
High molecular weight, hydrophilicity, structural fragility, and complexity are the main obstacles to the use of protein drugs. Indeed, these macromolecules can easily undergo degradation, denaturation and eventually inactivation by physical, chemical, and enzymatic mechanisms during formulation, storage, and delivery.
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