Protein supplements are certainly not healthy -- or even necessary -- for everyone. In fact, the Centers for Disease Control and Prevention states that most Americans already consume plenty of protein in their current diets without using protein powders. However, you may benefit from protein powders/shakes in some cases, but it's important to consume them in moderation. Consult your doctor before taking any type of protein supplement.
Weight Loss
If you are looking to lose weight, certain protein powders may be beneficial to you. According to the University of Illinois McKinley Health Center, whey protein powders can help promote fat loss due to the high level of leucine, an essential amino acid, found in whey. Consuming 20 g to 25 g of whey protein may also help to promote satiety, or a feeling of fullness, to help you eat less throughout the day. A 2008 study published in "Nutrition and Metabolism" found that two 10g whey protein shakes per day helped participants lose significantly more weight than those on a similar diet but who did not consume the whey protein shakes.
Building Muscle
Protein is the key nutrient involved in the repair, preservation and growth of muscle tissue. Protein powder may be able to help you build muscle by providing you with a high-quality protein source designed for maximum absorption and utilization by your body. A few of the more common and effective types of protein powders that can help you build muscle include whey, soy and egg proteins. For instance, McKinley Health Center says whey protein features the highest biological value of any protein. This means it is more easily absorbed and used by your body compared to other types of protein.
Cardiovascular Health
If you suffer from any sort of cardiovascular problems, including heart disease, high blood pressure or high cholesterol, soy protein may be beneficial to you. According to Dr. Virginia Uhley, Ph.D., R.D., a daily soy protein shake provides high-quality protein that is low in saturated fats and cholesterol. The Food and Drug Administration has concluded that 25 g of soy protein per day may be able to reduce your risk of heart disease.
Immune Function/Disease
If you are looking to improve your immune system function and/or treat and prevent certain diseases, protein powder may be able to help. McKinley Health Center says whey protein increases levels of glutathione in the body, which is an antioxidant that helps improve the immune system. A 2003 study published in "The Journal of Perinatal Education" found that one-serving of soy protein per day can help reduce the risk of breast and prostate cancers. A phytochemical called genistein is the cancer-fighting agent found in soy protein.
References
- Centers for Disease Control and Prevention: Protein
- University of Illinois McKinley Health Center: Creatine and Whey Protein Supplements
- "Nutrition and Metabolism"; A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects: A Randomized Human Clinical Study; Joy L. Frestedt, et al.; March 2008
- University of Michigan: Protein Supplements; Jackie Much, Virginia Uhley; April 2004
- "The Journal of Perinatal Education"; Soy Protein; Kristen S. Montgomery; 2003
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