What are Protein Supplement Powders

Protein is a nutrient that helps the body build tissue, muscle, red blood cells, enzymes, antibodies, and hormones. Protein is found naturally in many foods, such as meat, beans, and dairy products.

Most athletes need to eat more protein than non-athletes. Athletes place more stress on their muscles, and extra protein helps to repair these muscles. In female athletes, extra protein also helps to maintain regular menstrual cycles. Generally:

• Average adults should consume about 0.36 grams of protein daily for every pound of their body weight. For example, a 150-pound adult should consume about 54 grams of protein each day.
• Athletes should consume 0.63–0.90 grams of protein daily for every pound of their body weight. For example, a 150-pound athlete should consume 94.5–135 grams of protein each day.

Daily protein needs can usually be met through food. However, protein supplement powders are a safe and effective way to increase daily protein intake, if you:

• Eat a vegan diet.
• Are actively trying to build muscle mass.
• Are growing.
• Are recovering from injury.

What are protein supplement powders?

Protein supplement powders are supplements that contain large amounts of protein. They can be easily digested, absorbed, and used by the body. These proteins contain the essential building blocks (amino acids) that are central to muscle function, repair, and recovery.

Protein supplement powders most often consist of:

• Animal-based proteins, including:
  • Whey.
  • Casein.
  • Milk.
  • Eggs.
• Vegetable-based proteins, including:
  • Soy.
  • Pea.

What are the risks of taking protein supplement powders?

The risks of taking a protein supplement powder may vary depending on the type of protein in the supplement. Risks may include:

• Allergies.
  • If you have an allergy to cow’s milk, avoid protein supplements that contain milk, whey, or casein.
  • If you have an allergy to soy, avoid protein supplements that contain soy or lecithin.
• Extra stress on your kidneys, if you have kidney disease or diabetes.

Getting too much protein or not balancing protein with other nutrients may lead to:

• Stomach (gastrointestinal) discomfort.
• Difficulty passing stool (constipation).
• Diarrhea.
• Dehydration.
• Nausea.
• Headache.
• Fatigue.

Follow these instructions at home:

How to use protein supplement powders

• Take protein supplements only as directed. Do not take a higher dose than was recommended for you. Protein supplement powders are not regulated. Some products may contain impurities or ingredients that differ from those on the label.
• Follow the directions on the product label for recommended serving sizes and daily servings.
• Follow the directions that are provided on the label to mix the powder with water. Specific proportions and directions vary by product.
• To help build muscles and limit muscle damage during exercise:
  • Eat a protein supplement powder before lifting weights or doing resistance training.
  • Eat a protein supplement powder within 2 hours after exercise.
  • Eat protein in a ratio of 1 protein for every 3 carbohydrates. For example, one serving of protein powder that contains 20 grams of protein should be consumed with 60 grams of carbohydrates. This is equivalent to 1 banana and 1 piece of toast.

General instructions

• Always talk with your health care provider before starting protein supplement powders.
• Drink enough fluid to keep your urine pale yellow. Drink fluids before, during, and after exercise, and throughout the day.
• Try to meet your daily protein needs with food. Eat a balanced diet of fruits, vegetables, meat, dairy, and grains, in addition to taking a protein supplement powder.
• Try to eat protein every 3–4 hours throughout the day.
• Eat protein-rich foods along with protein supplement powders. Foods high in protein include:

• Lean meat, poultry, and fish.
  • Eggs.
  • Milk, yogurt, and cheese.
  • Soybeans and tofu.
  • Beans and lentils.

Summary

• Protein is a nutrient that helps the body build tissue, muscle, red blood cells, enzymes, antibodies, and hormones.
• Athletes need to include more protein in their diets than non-athletes do.
• Protein supplement powders should be taken in addition to, not in place of, a balanced diet to meet daily protein needs.