How does protein supplements affect the body

Background: Protein supplements are frequently consumed by athletes and recreationally-active individuals, although the decision to purchase and consume protein supplements is often based on marketing claims rather than evidence-based research.

Objective: To provide a systematic and comprehensive analysis of literature examining the hypothesis that protein supplements enhance recovery of muscle function and physical performance by attenuating muscle damage and soreness following a previous bout of exercise.

Data sources: English language articles were searched with PubMed and Google Scholar using protein and supplements together with performance, exercise, competition and muscle, alone or in combination as keywords.

Study selection: Inclusion criteria required studies to recruit healthy adults less than 50 years of age and to evaluate the effects of protein supplements alone or in combination with carbohydrate on performance metrics including time-to-exhaustion, time-trial or isometric or isokinetic muscle strength and markers of muscle damage and soreness. Twenty-seven articles were identified of which 18 dealt exclusively with ingestion of protein supplements to reduce muscle damage and soreness and improve recovery of muscle function following exercise, whereas the remaining 9 articles assessed muscle damage as well as performance metrics during single or repeat bouts of exercise.

Study appraisal and synthesis methods: Papers were evaluated based on experimental design and examined for confounders that explain discrepancies between studies such as dietary control, training state of participants, sample size, direct or surrogate measures of muscle damage, and sensitivity of the performance metric.

This results in the impairment of the functioning of liver and may result in severe liver disorders. It is often believed that our hair requires only protein as they are made up of keratin. These supplements provide enough, however, it can still lead to excessive hair loss and balding.

The reason being the workout cuts off the vitamins, carbohydrates and fat intake which are essential for keeping your hair healthy. Hence over a prolonged span of use of these protein powders, hair loss is quite definite. Protein powders are full of heavy metals such as arsenic, mercury and cadmium. Thus, it is understood that prolonged consumption can make a person sick.

These protein supplements can cause exhaustion, aching joints, digestive disorders and throbbing muscles. Proteins are helpful in the development and growth of bones, however, anything in excess can have an adverse effect on the body. Protein supplements from non-vegetarian sources are acidic in nature and to neutralize them bones release alkaline substances such as calcium and phosphates.

However, high blood acidity leads to excess loss of bone mass and this makes the bones brittle and causes osteoporosis. Protein supplements without a good flavor remain untouched in the markets. Thus, there are additional flavors and sweeteners which have a high quantity of sugar present in them. Consumption of this excessive sugar increases the blood sugar level. This is a concern for people who are suffering from diseases like diabetes or low blood pressure. High intake of lactose through these supplements can cause problems like bloating, abdominal pain, flatulence, diarrhea and vomiting in those who are lactose intolerant.

Protein supplements should not however be used to replaces whole-food sources of protein altogether, as supplements do not contain the natural vitamins and minerals provided elsewhere. There is still concern that the consumption of protein supplements is bad for our bodies.

This is true if taken in unnaturally high doses, which can potentially overload your liver and cause lasting damage. The onus is therefore on the user to follow instructions from the supplement provider to make sure you consume the right amount.

With whey protein for example, athletes and bodybuilders are advised never to consume more than 30 grams at one sitting. Not everyone responds to proteins the same and there is no right or wrong combination that promotes muscle growth, it is down to the individual.

In the event of any confusion you should always consult with a nutritionist who can help you select the right diet for your needs. Join thought-provoking conversations, follow other Independent readers and see their replies. Want to bookmark your favourite articles and stories to read or reference later?

Start your Independent Premium subscription today.