WHAT IS A PROTEIN AND WHAT IS IT USED FOR?

Proteins are essential macromolecules that are crucial for the proper functioning of the body. They are made up of amino acids, the “building blocks” that help construct and repair tissues, produce enzymes and hormones, and support immune function.

Proteins also play a key role in muscle building, cell regeneration, and energy production.

For humans, they are vital not only for growth but also for bodily repair, whether it’s after physical exercise or during the healing of an injury.

WHY CONSUME PROTEIN POWDER?

Protein powders have become popular, especially among athletes, bodybuilders, and those looking to increase their protein intake conveniently. The most common reasons for consuming protein powders include:

• Increasing protein intake: Some people find it difficult to consume enough protein through regular food, especially vegetarians or those with busy schedules.
• Speeding up muscle recovery: After intense exercise, protein consumption can help repair muscle fibers and promote hypertrophy (muscle growth).
• Ease of use: Protein powders are quick to prepare and consume, making them attractive for those who don’t always have time to cook or eat a balanced meal immediately after training.

DIFFERENT TYPES OF PROTEIN POWDERS AND THEIR EFFECTS

There are several types of protein powders, each with its own characteristics depending on its origin and processing.

1. Whey Protein

• Origin: Derived from milk, whey is a fast-absorbing protein.
• Effect: It is ideal for consumption after intense exercise due to its rapid absorption, delivering amino acids to the muscles quickly.
• Rich in BCAAs (branched-chain amino acids), which are useful for muscle recovery and growth.

Drawbacks: Some people may be intolerant due to the presence of lactose.

2. Casein

• Origin: Also derived from milk, casein is digested much more slowly than whey.
• Effect: It’s often consumed before bedtime because its slow release of amino acids supports muscle repair throughout the night.

Drawbacks: Like whey, it can contain lactose and may not be suitable for those who are intolerant.

3. Plant Protein (Pea, Rice, Hemp, Soy)

• Origin: Extracted from plant sources like peas, rice, or soy.
• Effect: Suitable for vegetarians and vegans, these proteins provide complete protein (especially soy) and are easier to digest for those with dairy sensitivities.

Drawbacks: Lower in BCAAs compared to whey, these may require supplementation for athletes seeking maximum performance.

4. Egg Protein

• Origin: Made from egg whites, this is a high-quality, non-dairy alternative.
• Effect: Eggs are a complete source of protein, and their digestion speed is moderate, between the fast-absorbing whey and the slow-digesting casein.

Drawbacks: Can be allergenic for some individuals, and it is generally more expensive.

WHEN AND HOW TO CONSUME PROTEIN POWDERS BASED ON TYPE

• Whey: Ideally consumed right after a workout, mixed with water or a smoothie. It helps repair muscle tissue in the hours following exercise.
• Casein: Perfect for consumption before bed, mixed with a liquid or yogurt to aid muscle regeneration overnight.
• Plant proteins: Can be consumed any time of day as a supplement or a substitute for a protein-rich meal. They work well in smoothies or vegan dishes.
• Egg protein: Can be consumed at any time, depending on individual protein needs, especially for those avoiding dairy.

PROTEIN POWDER: A SCAM?

Despite manufacturers’ promises, there are several reasons to question the effectiveness and necessity of protein powders.

• Sufficient protein intake through food: Most people can meet their protein needs through a balanced diet that includes foods like eggs, meat, fish, legumes, and whole grains. Even for athletes, it is usually possible to get enough protein from food. Therefore, protein powders are often unnecessary for the majority.

• Quality and actual concentration issues: Protein powder labels often claim high protein percentages (70% or more), but the method used to determine these numbers can be misleading. It relies on measuring the nitrogen in the product (Kjeldahl method), as proteins contain nitrogen. However, this method does not differentiate between nitrogen from amino acids and nitrogen from other sources (like additives). As a result, some manufacturers may “inflate” the numbers by adding nitrogen-rich substances like creatine or urea without increasing the actual protein content.

• Denatured proteins and reduced effectiveness: Industrial processing of proteins, especially through heating or ultrafiltration, can alter their structure. Denatured proteins may be less effective for the body, as they are no longer in their biologically active form. This can impair the absorption and utilization of amino acids, making these products less beneficial than natural food sources.

• Exaggerated marketing: Supplement companies invest heavily in marketing to promote their products as essential for sports performance or muscle growth. However, the reality is that the benefits of these products are often overstated, and they are more of a convenience than a necessity for most consumers.

CONCLUSION

Protein powders can be useful in specific cases, particularly for high-level athletes or those who struggle to consume enough protein in their daily diet. However, for most people reading this,

I recommend avoiding them since you clearly don’t need them, and there are other dietary supplements far more useful and important for your health and physical progress.

A balanced diet rich in natural foods remains the best source of protein to ensure good health and optimal muscle recovery.