The Scoop on Protein Powder

There is no shortage of evidence to support the fact that humans need protein. Many students, particularly those who are physically active, ask if they should take a protein supplement, either because they want to gain muscle or because they are unsure if they are getting enough protein from their usual diet. The effects of protein powder are discussed differently by different sources, but when used appropriately, protein powder can play an important role in personal healthcare by filling nutritional gaps.  Some people are apprehensive about protein powder for several reasons. Consuming too much protein could lead to dehydration or damage to the kidneys and liver. It’s also possible to over-consume protein from powder or food sources and not get enough of other foods that your body needs, such as vegetables, fruits, whole grains, nuts, and seeds. 

Yet, everyone’s body has different protein needs depending on age, gender, and level of activity. The majority of Americans get enough protein from their food, but some may require more. These people, specifically, may purchase protein powder to supplement their diet with additional protein. According to registered dietitian Emily Danckers, users frequently mix them with water or another drink, such as a shake, for simple intake.  Protein powder is a widely used dietary supplement with many benefits. It can help repair damaged muscles and tissues in addition to aiding muscle growth.  According to PubMed Central, protein supplements can help with recovery by minimizing muscle damage and enhancing muscular performance and protein synthesis. Medical News Today also claims that protein is a necessary macronutrient for muscle growth, tissue repair, and the production of enzymes. 

Consuming protein powder does not guarantee any results in your body, but has been proven to work in the past. The American College of Sports Medicine and the Academy of Nutrition and Dietetics recommends that the amount of protein is different depending on the person. On a daily basis, the average adult requires 0.8 grams of protein per kilogram of body weight. For every kilogram of body weight, those participating in leisure athletics require 1.1 to 1.4 grams of protein. Competitive athletes require 1.2 to 1.4 grams per kilogram of body weight, whereas ultra-endurance athletes may require up to 2.0 grams. Athletes who are trying to gain muscle mass should consume 1.5 to 2.0 grams per kilogram per day. Students at Pennridge High School shared that they have had positive experiences with consuming protein powder safely. “Protein powder allows me to get the optimal amount of protein quickly and easily,” said Brayden Landherr, Pennridge senior. Although competitive athletes have higher nutrient requirements than the general population, the basic parameters of a balanced diet apply to their demands as well. The idea isn’t to include protein in every meal. Rather, it’s to help you reach your daily protein requirements. In terms of whether protein powders are a good method to do so, they absolutely are if used cautiously. 

Sources:

https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders

https://www.webmd.com/vitamins-and-supplements/features/protein-powder

https://www.webmd.com/vitamins/ai/ingredientmono-833/whey-protein

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/

https://health.usnews.com/wellness/food/articles/do-protein-powders-actually-work

https://pubmed.ncbi.nlm.nih.gov/24435468/

https://www.medicalnewstoday.com/articles/323093

https://www.webmd.com/vitamins-and-supplements/features/protein-powder