Protein Supplements: Safe Use and Health Precautions

Precautions: Who Should Avoid Using This Muscle-Building Supplement?

Proteins are present throughout the human body—in muscles, bones, skin, hair, and in various tissues and organs. With over 10,000 types of proteins in the human body, they play critical roles such as tissue repair, transporting substances through the blood, and producing hormones and immune cells. Among their many functions, protein’s ability to enhance muscle growth is particularly well-known.

During activities like weightlifting, small tears occur in muscle fibers. To repair and strengthen these fibers, the body utilizes amino acids derived from protein, stimulating muscle growth and adaptation.

Without adequate protein intake, muscle-building processes remain incomplete. Primary sources of protein include meat, eggs, legumes like beans, lentils, and peanuts, and more.

Protein Supplements: Why They Are Popular

Since the 1980s, protein powders have gained immense popularity as a supplement for muscle gain. For effective muscle growth, it is recommended to consume between 1.4 and 2 grams of protein per kilogram of body weight, according to the International Society of Sports Nutrition. This intake should be paired with exercises designed to build muscle, such as strength training or weightlifting. For an individual weighing 70 kilograms, this equates to approximately 119 grams of protein per day.

For example, a glass of water or milk with protein powder typically contains around 25 grams of protein, equivalent to 125 grams of beef, four eggs, or 100 grams of chicken.

"Protein powder can also be beneficial for patients with sarcopenia, a condition that leads to rapid muscle loss and weakness, particularly in the elderly," says Daniela Gomes, a nutrition expert at Albert Sabin Hospital in São Paulo, Brazil.

The natural process of muscle and strength loss begins gradually around the age of 30. By the time individuals reach 50, muscle mass begins to decrease more rapidly, potentially losing 2% of muscle mass each year.

Protein powders are generally recommended after workouts, as this is when they are most effective in accelerating muscle repair and protein synthesis.

Consulting a Specialist: Understanding Which Protein to Use

There are various types of protein powders available. Before incorporating them into your routine, experts recommend consulting with a nutritionist to determine the type of protein that suits you (if supplementation is necessary) and the appropriate dosage.

Is Overconsumption of Protein Dangerous?

"Even water can be harmful when consumed in excess," says Veridiana Vera de Rosso, a specialist at the Federal University’s public health institute in São Paulo, Brazil. "It is crucial to consult a health professional who can guide those in need of supplementation on the type and quantity to use."

For patients with chronic kidney disease, excessive protein intake may exacerbate kidney issues and accelerate the disease’s progression. Safe protein limits depend on the condition’s severity, and it is essential for these individuals to monitor their health and protein intake carefully.

However, for healthy individuals, excess protein that isn’t absorbed by the body is typically excreted, explains Dr. Rosso. "Generally, the body can absorb around 30 grams of protein per meal, although this varies from person to person," she says. "If consumed in larger amounts in a single meal, any excess protein will be excreted without being used by the body."

Ultimately, improving health is essential, but making informed decisions about your health is paramount.