Impact Of Protein Supplement On Health
The first supplement anyone has heard of when they started going to the gym is a protein supplement or whey protein. Nowadays protein supplements have been an essential part of everyone’s diet. Due to its vast awareness, not only an athlete or gym enthusiast but working professionals also use protein supplements in their diets. In this article we are going to learn about what are the benefits of protein, whether we should take protein supplements or not, how much protein is required for a healthy body, what are the types of protein and how to use each one of them efficiently.
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What is protein?
“Proteios” is the Greek word from which the word protein originated, it means “of the first position”. Protein is one of the three macronutrients, essential for the repair, maintenance and growth of cells and tissues, in short, it is the building block of the body.
Protein regulates the formation of muscles, skin, nails, hairs, bones, tendons etc. It helps in other bodily functions like fluid balance, creating antibodies, improving immunity and build enzymes.
Protein breaks down into amino acids and is absorbed through the bloodstream to support cellular activities. There are 20 amino acids that are divided into two classes.
| Essential Amino Acids | Non-Essential Amino Acids |
| Histidine | Alanine |
| Isoleucine | Arginine |
| Leucine | Asparagine |
| Lysine | Aspartic acid |
| Methionine | Cysteine |
| Phenylalanine | Glutamic acid |
| Threonine | Glutamine |
| Tryptophan | Glycine |
| Valine | Proline |
| Serine | |
| Tyrosine |
The foods that have all essential amino acids are known as complete protein food, some examples of complete protein foods are meat, fish, eggs and chicken, and vegetarian soy, chia seeds and dairy products.
Is protein supplement important?
According to a survey by the Food and Agricultural Organization (FAO) in the year 2020, approximately 1 billion people suffer from protein deficiency all over the world. In the present time when everyone is doing some kind of light or rigorous physical activity and is also a busy professional, their body requires an extra amount of protein for repair, growth and protection from diseases and deficiency.
An average person requires from 0.8gm to 2gm/bodyweight of protein daily to meet their daily protein need. If a person is sedentary and doing not much physical activity, he/she needs about 0.8 -1gm/bodyweight of protein daily and if a person is doing moderate to rigorous physical activity, he/she needs about 1.5 -2gm/bodyweight of protein to complete his/her daily protein intake.
Today most the busy individuals, gym goers and sports athletes are not able to complete their protein intake just by eating food because they don’t have much time to prepare and eat protein-rich meals 4 to 6 times a day. If these persons are vegetarians, then the possibility of protein deficiency in their diet is even higher because most of the vegetarian foods are not a complete protein and also not a primary source of protein.
For the completion of daily protein needs and dealing with the above complications in diet, one must include a protein supplement in his/her diet, which will effectively carry out the essential function of their body, protection from diseases, making more active, burning fat and building muscle as well.
A protein supplement is one of the most researched supplements in the world with no side effects and one can choose among the different types of protein supplements i.e.
Whey protein- A fast-digesting and absorbing protein made from milk. It can be taken any time in the day but is mostly used before or after a workout session.
Casein protein- A slow-digesting and absorbing protein which is also made from milk. It is best when consumed in breakfast or before going to sleep to give the body a long-lasting supply of protein.
Plant protein- For a person who is lactose intolerant or is vegan, plant-based protein is the best low-calorie complete source of protein in their diet.
Albumen- It is made from eggs, which is a complete protein and the most digestible. Best for anyone who is lactose intolerant.
What supplement work effectively when taken with protein supplement?
Some supplement works miraculously well and in their full potency when combined with protein supplements. Some of the examples are: -
Multivitamins- When we do physical activity or have any kind of disease or deficiency, some of our vitamins and minerals requirements exceed more than 1000% of the recommended daily dosage as per %RDA. In that case, vitamin supplements work tremendously by combining it with protein supplements helping the body absorb it better and fulfil the body’s micronutrient needs.
Creatine- The most researched and safest supplement on planet Earth. Best for high-intensity and short-duration physical activity like weightlifting, powerlifting, sprinting, shot put etc. When 3-8gm of creatine is taken daily combined with a protein supplement, it will help increase stamina and improve force, power and strength.
Fish oil- Omega 3 fatty acids or fish oil are great for the heart, and brain and reduce inflammation after physical activity when combined with protein supplements it will improve skin and hair quality, and lower blood pressure studies also suggest that it helps to gain muscle and lose fat at the same time.
Glutamine- Glutamine is the most abundant amino acid in the body, some of research found that when 3-6gm of glutamine is taken with a complete protein supplement, it enhances recovery, promotes immunity and reduces soreness from intense physical activity.
Bottom Line
In today’s world, a protein supplement can be a valuable add-on to your daily intake. However, a balanced diet and whole food are king and mandatory to take most a protein supplement. A protein supplement will help you fulfil your daily protein needs very easily and quickly. There are many options to select according to your need and goal, when taken correctly, it will not only help you reach your goal faster but also build muscle, help in fat loss and recovery, and improve immunity and overall health.
