Effects of Protein Supplements

Protein supplements are commonly used by bodybuilders because they help to fuel and repair muscles after a hard workout. The supplement forms of protein in terms of powders, shakes and bars are relatively new arrivals. The bodybuilders of the 1970s and '80s depended on food sources of protein like eggs and meat.

Whey Protein

Whey protein is derived from milk and is considered one of the most complete proteins in the sense that it contains both essential and nonessential amino acids along with Branch Chain Amino Acids (BCAA). Whey protein is easily absorbed by muscles, and like all proteins, is used by the body to promote nail, hair and muscle health, while also aiding in digestion and repair.

Soy Protein

Soy protein is derived from soy flour and is considered the most complete vegetable protein. It does not have all of the amino acids that whey protein does, but it is still effective as a supplement because so many other food items provide amino acids.

Common Uses

When athletes are not getting enough protein from food alone, supplements begin to fulfill that additional need. Since protein is the main source of fuel and a repair mechanism for muscles, when it is consumed just before and just after a strenuous workout, it provides muscles with the necessary nutrients to quickly repair themselves and be ready for the next workout with less recovery time. The idea is that the more often you are able to work through your exercise rotations, the more strength and muscle mass you'll build, and the protein supplements aid in that process.

Benefits

Protein supplements have also been linked to other health benefits like boosting immunity, lowering cholesterol, and reducing the risk of heart disease. Since your body is not able to produce essential amino acids on its own, it relies on food and supplements. Protein supplements provide many essential amino acids that the body uses for many functions.

Side Effects

Consuming too much protein through food and/or protein supplements can have adverse side effects. Since your kidneys and liver are the primary organs that process protein, consuming too much can put undo strain on them and cause some long-term issues if protein consumption is not reduced. Too much protein can also cause stomach issues, calcium loss, dehydration and gout.

Recommended Use

The amount of protein supplements you decide to consume will ultimately depend on your goals, your current activity level and dieting habits. If you are an extreme athlete wanting to build lean muscle, consume 1 1/2 to 2 g of protein per pound of body weight. If you are not as active as an athlete, reduce the intake to 1/2 to 1 g of protein per pound of body weight, and slowly increase as your activity levels do. Each gram of protein contains four calories, so when protein levels increase, you must be active enough to utilize those calories before they are stored away as fat.

Warning

Before you start any sort of diet or supplement plan, talk to your doctor. If you are allergic to milk or other dairy products, do not use whey protein, and likewise, if you are allergic to soy products, do not use soy protein.