In an effort to lose weight or simply lead a more healthful lifestyle, many people have replaced calories from fat and sugar with calories from protein. Since protein is the building block of muscle, it is an essential part of a balanced diet. Protein supplements are a quick and convenient way to consume this essential nutrient.
Identification
Protein supplements are classified as dietary supplements by the U.S. Food and Drug Administration. They are available for purchase in health store stores, many grocery stores and on the Internet. Protein supplements are available as ready-to-drink formulas, protein bars and several flavors of protein powder that can be mixed with water, milk or fruit juice. Protein powder formulas are versatile and can be blended with fruit to make protein smoothies or added to baked goods to increase the protein content. Protein supplements can contain a single type of protein or a combination of different types of protein.
Types
There are four main types of whole protein supplements that are sold individually or as part of a protein complex: whey, soy, egg and casein. All of these are considered complete proteins. A complete protein source is one that contain all nine essential amino acids that are necessary for your body to build and maintain tissues.
Effectiveness
Despite the popularity of protein supplements, little to no evidence supports many of the claims made by supplement manufacturers. According to the University of Missouri, there is no evidence that protein supplements will enhance your muscle development, strength or endurance. In fact, consuming too much protein can actually hinder your fitness progress and athletic performance. Protein that you consume and do not burn off will be stored as body fat. Excess protein consumption can also cause dehydration and stress your kidneys.
Warning
Consult a doctor or a registered dietitian to determine your actual caloric and protein requirements. You may not actually need to add protein supplements to your diet. Protein supplements are not meant to be used as a replacement for solid food to encourage weight reduction. Certain protein supplements are actually meal replacement shakes that can be used as a liquid substitute for solid food meals. Meal replacement supplements have a different nutritional profile than most protein powders and provide vitamins, minerals and a greater number of calories.
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