Powdered protein supplements are marketed as weight loss and muscle-building tools, but the reality is that this isn't true in every case. Taken correctly, protein supplements may be able to help you build lean muscle and burn fat. Inactive people, however, may actually increase levels of body fat by taking protein powders. It's important to discuss the safety and efficacy of protein powders with your doctor to determine whether these supplements are right for you.
Types
A few of the most popular protein powders on the market include whey, casein and soy. Other choices include egg and hemp powders. Whey is a fast-absorbing protein that is ideal for post-workout consumption. Casein is a slow-absorbing protein that is best consumed before you go to bed or in the morning. Soy protein is a good choice for vegetarians, since it's derived from soybeans. All of these supplements offer a complete protein source, meaning it contains all of the essential amino acids your body needs for growth and development.
Benefits
Protein powders can be beneficial to your health in several different ways. According to McKinley Health Center, whey protein can help preserve lean muscle mass, build new muscle, boost your immunity and promote fat loss when consumed in moderation. The University of Michigan Medical Schools website, MedFitness, points out that soy protein has been shown to decrease the risk of heart disease when you consume 25 g of it per day. Whole-food sources of soy protein, such as soybeans, however, are more effective compared to soy protein powders.
Safety
Protein powders are generally recognized as safe when consumed as directed by the manufacturer and your doctor. That said, certain protein powders may cause adverse reactions if you suffer from certain allergies. For example, whey protein contains lactose, which may cause stomach discomfort for people who are lactose intolerant. The same is true if you have allergies to soy products. One of the biggest concerns of all protein supplements is over-consumption. MedFitness notes that most people consume more than enough protein in their current diet, so adding a protein supplement isn't necessary. Consuming too much protein can lead to increased body fat and/or kidney and liver problems.
Recommendation
If you're physically active on a regular basis, especially if you perform resistance training, protein powders may be beneficial. The key is to not exceed your daily needs for protein. The University of California Los Angeles states that the maximum amount of protein the average person's body can process daily is 0.91 g per pound of body weight. Exceeding this amount will not help you build muscle or lose weight, though it can do the opposite. You doctor will explain the safety and efficacy of protein powders in greater depth before you decide to start a protein supplement regimen.
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