Whether consumed as a dietary supplement or part of a high protein meal, the impact of Fitness Protein in Health and Medicine on muscle growth is well-documented. In fact, a recent systematic review and meta-analysis found that the consumption of protein supplements increased fat-free mass gains after resistance exercise training. While this finding is exciting, it is also important to consider the potential negative effects of excessive protein intake, especially in younger and elderly individuals.
The use of protein powders and shakes are popular among athletes, but many people may not realize that these products contain high levels of saturated fat, sugar, and calories that can contribute to obesity and other health issues. Additionally, these powders often contain cadmium, which is an extremely toxic heavy metal that accumulates in the kidneys and bones. This can have serious implications for anyone who consumes these products on a regular basis, as they will be exposed to this chemical for 20 years or more before it is completely eliminated from their body.
Although it is common for some gym goers to take protein, amino acid, and creatine supplements on a regular basis without the guidance of nutrition experts, the workload of these individuals rarely exceeds that of a trained athlete. Therefore, they should not need to increase their protein intake beyond the general recommendations established by health authorities.
Protein is essential for the recovery of muscles after exercise and to maintain lean muscle mass. Therefore, it is recommended that protein should be consumed within 60 minutes of a workout and on a regular basis throughout the day. This can help to reduce delayed onset of muscle soreness and improve the quality of the recovery phase.
A diet that is too low in protein may lead to loss of muscle, which will result in a lower metabolic rate and less “body armor.”1 Falling is the number one cause of injuries in older adults, and having adequate muscle mass can prevent this from occurring.
In addition, a healthy protein intake can help to support a healthy weight and body composition, including a reduction in fat mass and an increase in lean muscle mass. It can also help to promote a healthy immune system and promote overall mental and emotional wellness.
Choosing medical grade protein powder that is low in carbohydrates and fats can make it easier to achieve a desired weight and dietary goals. It can also be more nutritious and better tasting than the typical protein powders found in most retail stores.
The growth of the protein industry is fueled by several factors, such as a growing interest in plant-based proteins, increasing awareness of the link between gut microbiota and health, and a rising desire for self-care. However, long-term excessive protein intake can have adverse side effects and is not necessary for most people, particularly the elderly and children. The use of high-protein drinks, especially those containing whey or milk protein, should be avoided, as they can lead to obesity and other health problems.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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