Benefits and harms of protein: 15 pros and 5 cons

Most engaged sooner or later the question of the admission of sports supplements. Today we will talk about the benefits and dangers of protein, which is the most popular product among fitness enthusiasts.

Protein is a powder with high protein content (typically 60-90%) and low in fat and carbohydrate. The most important thing is digestible protein that is why it is so popular among people involved in sports. Protein is the perfect assistant of your muscles because they need food and construction material during loading.

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The pros and cons of protein

But as with any product, protein powder has its pros and cons. Let’s have a look at the arguments about the benefits and dangers of protein.

15 the main advantages of protein

It is unlikely that the protein would have gained such popularity, if not for some convincing arguments about its benefits:

1. Protein promotes muscle growth, and therefore achieving maximum results.
2. This is an exceptional product because it bears a protein without large amounts of carbohydrates and fats.
3. Helps to suppress appetite by reducing the blood sugar level and increase the level of free amino acids.
4. Is a great snack at work or home.
5. You can easily gain daily amount of protein, especially for vegetarians and are not particular fans of meat and fish.
6. Protein powder is easy to consume. Enough dilute it with water or milk, and protein meal ready.
7. Quickly and easily absorbed by almost 100%, it does not create heaviness in the stomach.
8. Gives the body a full range of amino acids.
9. Normalizes insulin levels, both in healthy people and in patients with diabetes mellitus of the second type.
10. Helps athletes increase their endurance, strength and energy.
11. You finally close the question of what to eat after a workout. Easily digestible protein are a great solution after sports.
12. The powder is easy to store and you can always take with you. Unlike milk and cheese, it is not a perishable product.
13. Proteins are often sold with additives, so you can choose the most preferred flavor: chocolate, strawberry, vanilla, etc.
14. Protein found in sports supplements, is all natural and completely physiological in relation to the human body.
15. Protein safe for health, if not to exceed the dosage and do sports.

5 main disadvantages of protein

But the cons have a protein like any other product also features:

1. Protein can cause eating disorders. Especially at risk are people suffering from lactose intolerance. But this can be avoided if you buy the Supplement without any of the contents of this component. For example, an isolate or hydrolyzed whey protein.
2. Excess dosage of protein can adversely affect the liver and kidneys. If you suffer from diseases of these organs, the acceptance of sports nutrition is best to limit.
3. Protein powder is almost “empty” product that does not contain vitamins and minerals. However, there are exceptions, especially when producers enrich it with nutrients.
4. Due to the high cost of not every student can afford regular purchase of sports supplements.
5. The pure protein is not the most pleasant tasting product. To improve the taste, manufacturers add sweeteners, flavoring artificial and dyes.

Tips for protein intake

As in any other, even the most natural products, you need to know the measure. We offer you some simple tips on how not to wrap a very worthwhile product protein to the detriment of their health.

1. Try to consider the norm of ingested protein given protein. The amount should not exceed 2 g per 1 kg of body weight (for example, a maximum of 120 g of protein per 60 kg of body weight).
2. It is not necessary to replace the protein powder full lunch and dinner. This is the only protein food Supplement.
3. Better to use supplements only in the period when you are active in sports. Otherwise, the protein will simply not be learned.
4. If you have problems with your kidneys or liver, before eating protein consult your doctor.
5. Do not exceed the recommended dosage, namely 20-30 g of protein at 1 time.

See also: Types of protein similarities, differences and features of the application.