Your body needs dietary protein to properly function. Companies have created many products to help you meet this daily need. A September 2018 paper in Frontiers in Nutrition stated that protein powder sales approach 5 billion dollars annually. Consumers rarely report side effects; in fact, protein powder remains one of the safest supplements. It also has numerous health benefits.
Protein Powder Doesn't Cause Toxicity
Health regulators have increasingly tracked the safety of supplements. To address their concerns, a report in the May 2017 edition of Food and Chemical Toxicology extensively tested protein powder using laboratory and animal protocols. The scientists found no evidence of physiological toxicity or genetic mutation in any of their experiments. Studies testing infants have found similar results.
Protein Powder Doesn't Affect Bones
Some authors have speculated that excess protein intake may negatively affect your skeletal system. Yet, a January 2018 report in the Journal of the International Society of Sports Nutrition failed to find this effect. These researchers had women dramatically increase their protein intake each day for six months. Relative to controls, the scientists saw no change in bone mineral density or body mass.
Protein Powder Doesn't Damage Organs
Many nutritional supplements damage your internal organs in certain quantities. Thus, researchers remain concerned about the possible impact of protein powder on organ health. The authors of a February 2018 article in the Journal of Exercise Physiology closely followed the health of bodybuilders using protein powder. They showed that organ function remained normal during the two-year testing period. In fact, no bodybuilder reported a side effect.
Protein Powder Helps Overcome Fatigue
This positive safety profile of protein powder allows you several benefits. For example, increasing your intake of protein powder can make you feel more alert. An October 2015 paper in the Open Biomedical Engineering Journal looked at the effect of taking protein powder right before 30 minutes of exercise. The results showed that whey intake increased exercise capacity and decreased fatigue.
Protein Powder Improves Recovery
Doing resistance exercises like weightlifting breaks down your muscle tissue. Protein power may help you recover. A July 2017 report in Nutrients tested this hypothesis in healthy men. Compared to controls, participants receiving pure whey showed more muscle growth and greater recovery. Interestingly, men who used whey both before and after sleeping healed best. Thus, protein powder can help you heal multiple times during recovery.
Protein Powder Helps Fight Aging
Protein powder may even help you age better. The authors of a March 2018 article in BMC Geriatrics tested protein powder in older men who suffered from frailty and obesity. This study showed that protein supplementation increased muscle mass and decreased symptoms of disease. Interestingly, this effect occurred even in men already getting adequate protein. Thus, experts may have set the recommended daily amount of protein too low. However, be sure to speak with your doctor before changing your diet.
- Frontiers in Nutrition: Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training
- LIVESTRONG.COM: Are There Any Side Effects of Protein Powder?
- LIVESTRONG.COM: Advantages & Disadvantages of Food Supplements
- Food and Chemical Toxicology: Safety Evaluation of a Milk-based Protein Powder Produced by a Novel Manufacturing Technique
- Nutrition in Clinical Practice: Safety and Tolerability of Enteral Protein Supplementation for Infants With Brain Injury
- Journal of the International Society of Sports Nutrition: High Protein Consumption in Trained Women
- LIVESTRONG.COM: What Is Healthy Bone Mass?
- LIVESTRONG.COM: Can Taking Too Many Vitamins Cause Liver and Kidney Damage?
- Journal of Exercise Physiology: Case Reports on Well -Trained Bodybuilders
- Open Biomedical Engineering Journal: Research on the Anti-Fatigue Effect of Whey Protein Powder in Basketball Training
- LIVESTRONG.COM: Muscle Recovery Time After Weight Lifting
- Nutrients: Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise
- BMC Geriatrics: Effect of Whole-body Electromyostimulation and / or Protein Supplementation on Obesity and Cardiometabolic Risk in Older Men With Sarcopenic Obesity
- Nutrients: Protein for Life