You must have seen many players practicing the game and athletes running. They have so much power, where do they come from, what do they eat, and from where they get so much energy. And how their hard body, strong body becomes.
First of all, know what Protein powder is?
What is Protein Powder?
Protein powder which is made by mixing different types of food items, which are rich in protein, is called protein powder. Later sugar, vitamins, and minerals are added to it.
This protein powder is a protein supplement for the body, and there are two types of these supplements.
Types of protein powder
1. Whey Protein – Whey means buttermilk protein. It contains only 20% of the protein of milk but is considered a high-quality complete protein. Enzymes are added to cow’s milk to make it. The liquid buttermilk is separated from the curd and curd from the milk by machines. This buttermilk is pasteurized to make it bacteria-free. The lactose and fat are then dried and ground into a powder by a micro-filtration exchange process. It is easy to digest.
2. Casein Protein – It is a phosphoprotein that is found in eighty 85% of cow’s milk. It is a late-digesting protein and contains all nine essential amino acids. This protein releases amino acids slowly. To make it, the milk of the cows is sent to the Manufacturing and Processing Center. Cheese is made from it. The solid substance in cheese is called casein. The solid substance is pasteurized into a powder. There are two forms of casein protein, which are described below.
Type of casein protein
There are two types of caseins – alpha casein and beta casein.
(a). Alpha Casein – It is found in two forms
(i) Alpha S-1 – It is the most abundant protein in cow’s milk which is highly phosphorylated. It contains 8 bound phosphate as a major, And the minor form has 9 bound phosphatases.
(ii) Alpha S-2 – Too much phospho-related. Cow milk contains four isoforms that range between 10 and 13 phosphates.
(b). Beta Casein – There are 12 forms of beta-casein of which the only two major ones are A1 and A2.
Difference between beta-casein A1 and A2 – both are the same. The difference is only in the amino acid sequence (Serial No. ). At the 67th position, A2 has the amino acid proline and A1 has a toxic histidine. It is the weak link of A1 and breaks down during digestion. It forms the toxic protein ‘beta caseo morphine 7’
3. Soy Protein – This is a high-quality plant-based protein. This is especially for those people who do not like dairy products. It is rich in amino acids. It is made by drying soybean lentils, making flour, then separating the protein from it and making a protein powder.
4. Brown Rice Protein Powder – This protein powder is for those vegetarians who do not like dairy products. This protein powder made from brown rice is an excellent source of carbohydrates, vitamin B, and fiber and helps in building muscle. Due to the small amount of lysine amino acid found in it, it cannot be considered a complete protein powder.
5. Pea Protein Powder – This protein powder is a good choice for people who have lactose intolerant problems ie those who are allergic to milk, dairy products, and soybeans. To make it, first, the pea grains are dried, powdered, made into a paste with the help of water, fiber, and starch are removed. It contains only proteins, vitamins, and minerals. Then again this paste is dried and made into powder.
6. Egg Protein Powder – As the name suggests, it is prepared from eggs, by extracting the protein from the egg white, removing the high-fat yolk from it, and making it easily digestible, many types of amino acids are found in it.
7. Mixed Plant Protein Powder – This powder is made by mixing proteins obtained from two or more plants. Due to its high fiber content, it is slowly digested. The following sources can be involved for protein to make it –
Brown rice, peas, hemp, alfalfa, artichokes, quinoa, chia seeds, flaxseeds, etc.
Why is protein powder necessary?
1. When protein is not available in sufficient quantity from food, then extra protein is required for which protein powder is needed.
2. The problem of vegetarian people is that they are not able to get the protein which they get from meat, chicken, and fish, etc. As an alternative, protein powder meets your needs.
3. For children, women, youth who are physically weak, lean, thin-looking, doctors also recommend taking protein powder as a supplement.
4. Protein is mostly needed by athletes, runners, wrestlers because after exercise and sports, running, and wrestling, the body loses a lot of energy which cannot be recovered from food alone. Protein powder may be needed for its recovery.
5. To make strong muscles biceps in workouts, more protein is needed than normal protein.
6. Protein powder plays an active role in the speedy recovery of an injury. Protein powder works to rebuild muscle damage caused by injury.
7. Protein powder helps in repairing muscle and tissue damage caused by exercise.
Benefits of protein powder
1. Work to keep weight normal – If you are underweight or overweight and this is becoming a problem for you and you want to make your weight normal, then you can take protein powder because after eating it, you do not feel hungry for a long time. . You frequently avoid eating food. And your weight remains normal. Because nowadays people are troubled by the increased weight and many types of diseases like blood pressure, hypertension, etc.
2. For Muscle Growth – According to a 2018 study, the consumption of protein powder has been considered appropriate for the development of muscles. But it should be consumed according to age. Consumption of protein powder helps in the rapid growth of muscles.
3. Works for recovery after exercise – People who go to the gym sometimes have problems with muscle strain and there is also loss of tissues in the body, for this, if we use protein powder, then it Helps us to repair tissue loss and muscle strain.
4. Work to make the body flexible – When you exercise daily in the morning, a lot of energy is spent. Protein powder is used for its recovery. And if you continue this process, then the capacity of your body keeps on increasing. And the body fat starts decreasing and you start staying fit. And you become so fit that you look younger than your real age.
5. Useful in diabetes – Protein powder works to reduce weight as well as control cholesterol. Apart from this, it also works to reduce blood sugar by improving the process of insulin.
6. Strengthens the Immune System – The amino acid glutathione present in protein powder increases the level of antioxidants, which strengthens the immune system. And our body is protected from various types of infections.
7. For bones- Calcium found in protein powder is beneficial for strengthening and health of bones, which can prevent bone diseases like osteoporosis.
8. Liver – The alpha-lactalbumin and beta-lactoglobulin present in protein powder, which is considered a type of protein, work to protect the liver in our body. And also works to reduce inflammation in the liver.
9. For eyes – Consumption of protein powder can also be beneficial for the eyes. The vitamin called lutein present in it can increase the optical density of the retina. Reduces the chances of eye-related problems like cataracts and loss of eyesight due to aging.
10. Anemia – Due to the nutrients found in protein powder, there is no possibility of anemia deficiency in the body.
11. For the skin – Anti-microbials found in protein powder can also act as a toner to clean the dirt off the skin.
When to take protein powder
1. Taking 45 minutes before a workout helps in working hard.
2. According to the International Society of Sports Nutrition, consuming protein powder for two hours after a workout is appropriate for building muscle.
3. Consuming protein powder before sleeping, it dissolves well in the muscles, due to which they grow properly. There is also a recovery of energy, whose effect lasts till the morning.
How to take protein powder?
1. Mixing with milk – Drink protein powder mixed with milk to gain weight and make muscles, it increases the potency of milk because it contains naturally occurring protein and calcium.
2. Mixing in water- By drinking protein powder mixed with water, it gets digested quickly. You can use it to keep your body hydrated.
3. Mixing in foods – Protein powder can be eaten by mixing it in smoothies, porridge shakes, etc.
How Much Protein Powder Should I Take?
1. 1.4 to 1.9 grams per kg for bodybuilding. according to body weight.
2. To maintain weight, 1 gram per kg. according to body weight.
3. 1 gram per kg for women. according to body weight.
4. Pregnant and lactating women should take 9 grams of protein.
Disadvantages of eating protein powder
There is no exact information about the side effects of eating protein powder, but these disadvantages can be based on estimates –
1. Imbalance in Nutrition – Proteins are found in natural form from eggs, meat, milk, cereals, vegetables, etc., in which there is no possibility of imbalance. But the density of protein obtained from protein powder is very high. Due to which there is a possibility of an imbalance in nutrition.
2. May increase insulin level – Taking protein powder after exercise can cause a sudden increase in insulin level. If this increase continues, the insulin level will change permanently and can be dangerous in the long run.
3. Gut microbiota may be unstable – Antibiotic compounds such as lactoferrin in protein powder can cause adult gut problems that lead to upset stomach, gas, and constipation.
4. Toxicity – Protein powder should always be taken from a good company, otherwise, low-level protein powders contain a lot of toxic metals i.e. toxic substances, due to which there is a problem of headache, fatigue, constipation, and muscle pain, etc.
5. Acne – Increases sebum due to the presence of various hormones and bioactive peptides in protein powder. As a result, there may be a problem with acne.
6. Kidneys may be affected – Consumption of protein powder in high amounts and for a long period of time leads to the formation of excess amount of urea which puts high pressure on the kidneys as they filter out abundant amounts of urea and calcium from the blood. This increases the chances of kidney problems.