Understanding Protein Supplements Correctly

Protein supplements, which used to be a niche product for bodybuilders, are now popular with the general public. To increase muscle mass to make a great body, to diet, to supplement insufficient nutrition, etc. The reasons are different. There are also many types of supplements. In addition to protein powders and bars, protein-fortified foods, capsules, and candy are available.

A 2016 UK survey found that 1 in 10 British people used protein supplements for 3 months. Will supplementing protein in this way benefit your health? ‘I like others… ‘Is there any problem with drinking a protein shake with this simple thought? Finally, on the BBC’s Internet version, an article was published to help you understand protein supplements.

♦︎protein intake, should I supplement

The UK Health Ministry’s recommended daily intake of protein is 55.5 grams for men and 45 grams for women. In fact, the average amount consumed by men aged 19 to 64 is 87.4g daily and 66.6g for women, exceeding the recommended value.

The recommended intake varies according to body weight and physical condition. “Training to improve strength, stamina, etc. requires more protein,” said Graeme Close, a professor at Liverpool John Moore University. If you are training regularly, 1.5 grams of protein per kilogram of body weight is recommended. For example, a 60kg body weight requires 90g of protein.

According to Professor Close, for most people, protein supplements are’conveniences’, not’necessities’. The best way to get protein is through food. However, in some cases protein products are beneficial.

♦︎Is it better to eat protein through food?

The most common type of protein shake is made from whey, a by-product of cheese. This is milk that has been filtered out of fat and sugar. These days, shakes that combine vegetable proteins such as hemp rice and soybeans are popular.

It is important for those who exercise to consume a certain amount of protein throughout the day. If you can’t eat protein-laden foods whenever you need them, protein supplements can help with your diet to meet your training goals.

That said, Professor Close recommends eating naturally protein-rich foods several times a day. Especially when you wake up in the morning, it is good to eat omelettes, smoked salmon, yogurt, and strawberries. Meats such as beef and chicken, fish, eggs, dairy, tofu, and soy products are all great sources of protein.

♦︎ Protein shake, will it help to build muscle?

If you open a men’s magazine, you’ll see a muscular man like Arnold Schwartzneger holding a protein shake. Don’t be mistaken. That body is not the result of protein shakes, but the result of bloody training and a perfect diet.

It’s true that you need protein to build muscle, but there are more important factors. Following a tightly structured exercise program, following a well-organized diet, getting adequate rest, and taking time to recover from training.

Protein shakes are not’magic bullets’ for quick fruiting. You can’t build or strengthen your muscles just by taking protein supplements without constant exercise.

♦︎ Protein shake, will it help you lose weight?

“Digesting proteins consumes more energy than other nutrients. So it can help reduce appetite.” Dr. Aisha Elkval, a doctor and weight loss coach, said. However, even if you eat a protein shake instead of a meal for the purpose of losing weight, it is easy to stop at a temporary effect. Returning to a regular diet is more likely to cause yo-yo symptoms. Another problem is that protein powders do not have the same nutritional value as food, so they are not suitable as meal replacements.

♦︎Protein bar, is it good for your health?

Each product on the market has different ingredients. What additives are used, how much sugar and fat are contained, and the ingredient list should be carefully checked. As an alternative, you can make your own protein bar using high protein ingredients such as nuts and seeds.

♦︎protein products, not for everyone.

Protein supplements are not good for both men and women. “People with kidney problems should be mindful of excessive protein intake,” Elkval says. It could make the disease worse. If in doubt, consult a doctor before using.

The UK’s National Health Service (NHS) website says, “There is also evidence that long-term consumption of too much protein can increase the risk of osteoporosis.

In addition, protein supplements are not recommended for children, as long-term studies are lacking.

Reporter Lee Ji-won ljw316@kormedi.com

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