Protein powder is a prevalent and sought-after supplement for people who are looking to bulk. It’s used mainly by gym-goers as it contains creatine which aids in weight loss and helps people tone their muscles. However, there is a lot that a beginner needs to consider while consuming raw protein powder.
In 2014, Australia dominated the sports nutrition industry as the protein powder market was worth 389 million Australian dollars. The Australian sports nutrition market was the second largest in the world after the United States. Moreover, the number of gym trainers and fitness instructors in Australia is rapidly increasing over the past decade as people are becoming more health-conscious and regularly hitting the gym.
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What to keep in mind while consuming protein powders
- Toxic traces – before purchasing a raw protein powder, always make sure to check the ingredient list. Avoid buying powders that contain traces of heavy metals like lead, arsenic, mercury or cadmium. Large doses of such metals could permanently or temporarily damage your kidneys, lungs, bones, digestive system and central nervous system.
- Weight gain – protein powders also contain some calories; they are not entirely calorie-free. Consuming large amounts of raw protein powders on top of your regular diet could lead to unwanted weight gain, especially if you do not hit the gym regularly. Although protein shakes help stimulate muscle growth, you are bound to gain weight without proper strength training.
- Side effects – Large doses of protein powders regularly could lead to potential side effects like fatigue, headaches and digestive issues. You may also develop nutrition deficiencies over a while due to large amounts of the powder. Furthermore, according to the MD Anderson Cancer Center reports, supplements cannot match the nutritional values of whole foods. Food offers immunological benefits from natural substances like antioxidants and phytonutrients.
- Excess protein – The reports from the Physicians Committee for Responsible Medicine suggest that most protein powder users get twice the amount of protein they need even without large doses of raw protein powders. Drinking protein shakes could therefore be harmful and put your body at risk. Before regularly consuming shakes, fix your diet and take approval from your physician or doctor.
How to choose the suitable protein powder
Here are a few guidelines to follow while choosing your protein powder
- Muscle building – If you are looking to build muscles, choose a powder that contains a high biological value.
- Weight loss – If you want to lose weight, look for a protein powder with no added sugars or dextrins. Avoid the ones with added branched-chain amino acids since they mainly promote weight gain and muscle development.
- Vegan or vegetarian – If you are vegan, do not choose milk-based protein powders. Use 100% per cent plant proteins like soy, pea and hemp.
- Diabetic – People with diabetes must choose powders with no added sugar. It’s best to choose one without carbohydrates as well.
- Budget – To save money, buy protein powder tubs instead of ready to drink shakes, as they are more expensive due to the convenience.
- Gastrointestinal problems – people suffering from this must look for one that does not contain lactose sugars and artificial sweeteners.
- Quality – Look for products made of high-quality ingredients and have little or no amount of artificial sweeteners and added sugars.
- Vetting – Make sure that the protein powder has been vetted to ensure that it meets the basic requirements of Healthline’s medical and business standards.
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