Health Tip Details

Protein powders

Health management


Dt. Rukhsana Syed 10 Jul 2019 1164 Views


Protein is actually building blocks of body (bones, muscles and skin). Protein is an essential macro-nutrient that helps build muscle, repair tissues and makes enzymes and hormones.

The Recommended dietary allowance (RDA) for protein depends on the following factors:

1. Age

2. Gender

3. Pregnancy and Breast feeding

4. Activity levels

5. Disease conditions

The Protein requirement of an adult depends upon per kg body weight, that is somewhere between 0.75 to 1.5 gms. However, athletes, weight lifters, older adults, people with chronic illness, and children of growing age need more of protein intake in their diet as compared to the general population.

If you’re putting in the hours in your gym’s weight room, lifting heavy weights, it’s only natural to expect bigger and stronger muscles. Unfortunately, if you’re not also making the same effort in the kitchen to ensure you’re eating the right food to support your workout regime, the effect of your exercise might be a little disappointing.

Do we really need protein powder?

We can minimize muscle loss only my adding protein powder in the diet. When people lose weight, about one-third of it is always a loss of muscle. So, your diet needs higher amount of proteins. This becomes even more difficult when a person is a vegetarian.

Now, let’s understand protein powder in detail!!!!

Protein powder is a popular nutritional supplement.

Protein powder is produced by separating protein from food sources and is also often broken down into peptides and amino acids. Protein powder also contains small amounts of carbs, fats, minerals, and water.

Protein powders after exercise can aid recovery by reducing muscle damage and improving muscle performance and muscle protein synthesis.

Using protein powder may also aid weight loss and weight gain and help people to tone their muscle and also regain their muscle mass.

Classifications of Protein Powder:

There are three significant classifications of protein powder:

  • Protein Concentrates – In protein concentrates, the non-protein components of the food are removed, and the result is about 70-80% protein.
  • Protein Isolates – are produced when they “isolate” the concentrated protein. As a result, you get a much higher percentage of pure protein (about 90%).
  • Protein Hydrolysates – hydrolysates are made by breaking protein down into its peptide, and amino acid components with the aim being to allow for faster absorption. In reality, your gut readily absorbs each type of protein powder.


There are several different types of protein powders. Some of them are listed below:

1. WHEY: This water soluble milk protein is popular amongst athletes. It is a complete protein meaning that it contains all the amino acids that the human body requires from food. Whey protein is absorbed by the body quickly and easily.

2. CASEIN: this type of protein is rich in glutamine, an amino acid that fastens the muscle recovery after exercise. It is unsuitable for vegans and people with milk allergy. The body digest this protein more slowly, so it is best to take it in the night.

3. SOY PROTEIN: Soy protein is an excellent alternative to whey or casein for people who do no consume dairy. It also contains all the essential amino acids.

4. PEA PROTEIN: Many plant based protein powders contains Pea protein which is a best alternative to soy and dairy based proteins. It is rich in Arginine - an amino acid that performs several roles in the body such as helps in wound healing, CVD, insulin regulation etc.

5. HEMP PROTEIN: Hemp seeds are complete proteins that also contains essential fatty acids. This protein powder is an excellent choice for vegans or those with dairy or soy allergies.

Despite its several health benefits, consuming too much of protein powders on regular basis can lead to intestinal discomfort, indigestion, dehydration etc.

Over consumption of protein powders is associated with serious health risks such as:-

  • Cardiovascular disease
  • Liver and Kidney injuries
  • Blood vessel disorders
  • Seizures and
  • Death

People who wish to supplement their diet with protein powder should consult a doctor or dietitian before using it.  

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