Are Protein Supplements Harmful?
A report in 2020 by Observer Research Foundation shows that 73 per cent of Indians are deficient in protein while above 90 per cent are unaware of the daily requirement of protein
Protein is essential for nearly every function in the body, from building and repairing tissues to facilitating enzyme activity, immune response, and hormone production. Ensuring enough protein is crucial for overall strength and well-being. However, in the current scenario, factors like dietary restrictions and busy lifestyles have re-ignited the conversation of the protein needs in different categories of people and at different life stages.
A report in 2020 by Observer Research Foundation shows that 73 per cent of Indians are deficient in protein while above 90 per cent are unaware of the daily requirement of protein. An InBody study along with leading market research firm IPSOS reveals that 71 per cent of Indians have poor muscle health, and 68 per cent have low protein levels. A leading cause for this could be inadequate intake of protein.
Protein Supplements can be particularly beneficial for all those who struggle to meet their daily protein goals, such as common masses with low awareness, involved in athletics, and bodybuilding since the intense training increases the body’s protein requirements for muscle repair and growth. Foods with rich protein sources could be the first choice, including protein supplements in diet offer a quick and efficient way to supplement their protein intake.
With the growing consumption of Protein supplements, several myths surround the use of protein supplements, often leading to confusion about their safety and efficacy. Let’s clarify some common concerns surrounding the use of protein supplements in diet.
Does Protein Supplements Cause Weight Gain?
The most common myth associated with protein supplements is that it contributes to weight gain, while protein supplements are a great option for weight management.
Protein supplements, just like any food or supplement, can contribute to weight gain only if they are consumed in excess or beyond the needs of individuals. Protein supplements are available with and without added sugar. One can choose the relevant product on the basis of caloric diet preference. When used as a part of a balanced diet and appropriate caloric range, protein supplements will not cause weight gain. On the contrary, protein supplements can aid in weight management by promoting satiety as protein increases feelings of fullness, which can reduce food cravings and prevent overeating. Another benefit of consuming protein supplements is its role in supporting the development of lean muscle mass, more muscle mass can elevate metabolic rate, aiding in fat burning.
As in the case of most high-value products, spurious/ counterfeit or even cheaper version masquerading as protein-rich supplements, it is highly recommended that we always buy supplements from authorized retailers providing proper purchase receipts and consult a dietitian or physician to find a product that will fit one’s health goals and dietary preferences. The key is to use protein supplements in alignment with your caloric and nutritional needs based on your lifestyle and life stage.
Do Protein Supplements Cause Bone Mineral Loss and Impair Kidney Function?
Concerns about high protein intake adversely affecting kidney function are primarily based on studies involving individuals with pre-existing kidney conditions. In healthy individuals, high-protein diets do not impair renal function. Protein intake up to 2.8 g/kg/day which is approximately 180-200 g per day for an average body of 70 kg does not negatively affect kidney health in healthy athletes. Protein supplements, when consumed as per recommended dosages by dietitians, do not impair the kidney function of a healthy individual.
Do Branched-Chain Amino Acids (BCAAs) cause Non-communicable diseases (NCDs)?
BCAAs is the term collectively used for 3 essential amino acids viz. leucine, isoleucine, and valine which are crucial for muscle protein synthesis, immune function, and metabolic regulation. BCAAs are generally considered safe and beneficial for muscle health and metabolic functions. BCAAs may play a beneficial role in weight management and glucose regulation, which are key factors in preventing NCDs. Whey protein supplementation reduces blood pressure and improves endothelial function in overweight individuals. When consumed appropriately, there are no adverse effects reported from BCAA supplementation in healthy individuals.
Protein is essential for bone health as it constitutes a significant portion of bone mass. Adequate protein intake supports bone density and may even reduce the risk of osteoporosis, especially when calcium intake is sufficient. Contrary to the myth that high protein intake may lead to bone demineralisation, studies published in the American Journal of Clinical Nutrition demonstrate that protein supplementation can have beneficial effects on bone health when combined with adequate calcium intake
Conclusion: Protein Supplements Are Safe and Useful
Protein deficiency is a significant nutritional issue affecting millions of people worldwide, particularly in developing countries like India. Most individuals in India do not meet their daily protein requirement which is essential for healthy body functioning and to avoid adverse health issues. This is a huge concern for vulnerable populations like people suffering from health ailments, the elderly, and low / mid-income households.
When used appropriately, protein supplements offer a convenient, efficient, and reliable way to fill nutritional gaps, supporting health and meeting fitness goals. The key is selecting high-quality protein supplements in the right quantity, understanding an individual’s nutritional needs, and incorporating them into a balanced diet. Protein supplements should be taken in the quantity to meet protein requirements as per Recommended Dietary Allowance (RDA) or as advised by a healthcare practitioner on the basis of an individual’s nutrient requirement. This ensures the right balance of nutrients without the risk of overconsumption or missing out on other essential food sources.
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