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There is a growing trend of consuming nutritious packaged foods like protein bars and protein drinks. If you are a consumer of protein powder drinks or are considering it, the first thing to consider is whether it is a product that you need and what are the risks of consuming it daily.
Do you need to take protein powder?
You can get the protein you need through food. “Protein powders and supplements are great for convenience, but They are not necessaryeven for elite athletic performance, ”states the Academy of Nutrition and Dietetics.
The Academy notes that protein powders can be helpful when athletes need protein immediately after a workout and don’t have time to eat.
Protein supplements may also be helpful for older adults what they do not consume enough due to reduced appetite.
7 reasons to think twice about protein
1. Excess protein increases the risk of kidney stones
Protein is a necessary nutrient to be healthy, but if you consume it in excess it could harm you. “If you eat too much protein, you may have to pay a price. For example, people who eat very high-protein diets have a increased risk of having kidney stones”Publishes Harvard Health.
For the average person (who is not an elite athlete or is heavily involved in bodybuilding) it is recommended do not exceed more than 2 g of protein per kilogram of body weight.
2. You can affect your bones
Eating too much protein makes you losing calcium through urine what affects your bone health. Research indicates that a diet rich in protein generates a large amount of acid in body fluids. The kidneys respond to this dietary acid test with excretion, and the skeleton supplies buffer through active bone resorption.
3. You can gain weight
You can gain weight in an unwanted way, not precisely because you have greater muscle development. Many proteins can have a high in added sugars and calories.
Some protein powders have up to 23 grams of sugar per tablespoon, which is equivalent to almost 6 teaspoons of sugar. They end up turning a glass of milk into a drink with more than 1200 calories.
4. You don’t know exactly what you consume
Protein powder is a dietary supplement. The Food and Drug Administration (FDA) leaves it up to manufacturers to assess the safety and labeling of products. Therefore, there is no way to know if a protein powder contains what the manufacturers claim.
5. You may be ingesting toxins
The nonprofit Clean Label Project conducted research on protein dust, examined 134 products and found that many of them contained heavy metals (lead, arsenic, cadmium and mercury), bisphenol-A (BPA), pesticides or other contaminants related to damage to health.
While most of the samples tested contained low amounts of heavy metals, some contained amounts that exceeded the daily amount considered safe. One of the proteins contained 25 times the allowable limit of BPA.
6. Digestive problems
Whey protein can aggravate the stomach of people who are lactose intolerant or have a whey allergy.
7. You will lose benefits of whole foods
According to the Mayo Clinic, if you depend too much on protein shakes to replace regular meals, you will miss out on the nutritional benefits of whole foods. Protein powder is a supplement that should not replace other foods such as meats, legumes, nuts, seeds, and vegetables, which in addition to protein, provide healthy fiber and fats, provide you with a variety of vitamins, minerals and antioxidants.
How much daily protein do you need per day?
The recommended daily amount is 0.8 grams per kilogram of body weight. For a 140-pound person, that equates to 51 grams of protein per day.
For athletes, the Academy of Nutrition and Dietetics recommends 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on training.
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