High-protein blends: benefit or harm?

Author: Sergey Yezhov - sports medicine physician.
2016-12-12

Hello everyone, it has come to pass that in the modern fitness community, as well as among ordinary health enthusiasts, there are constant debates about the harm and benefits of protein blends. The media unjustly equates protein supplements with synthetic substances, and sometimes even compares them to anabolic steroids. According to some "specialists," these supplements adversely affect the liver and kidneys, can cause impotence, heart damage, and even lead to death.

In reality, these claims are hardly aligned with reality, although there are a couple of exceptions. So let's find out: are protein blends really harmful to health, or are these just fabrications?

Let's start by stating that protein blends are made from natural milk raw materials. Using special methods to purify milk whey (ultrafiltration, fermentation, ionization), they ultimately produce a protein blend with an increased protein content (up to 90%) and reduced amounts of fats and carbohydrates. This very blend is what modern sports supplements are made from. It's worth noting that this same protein raw material is used in the production of baby food.

Recently, sports products containing alternative types of protein (egg, beef, etc.) have become popular, but they are also produced from natural ingredients.

Another misconception is: "Without protein blends, I won't be able to bulk up." The necessity for professional athletes to use protein supplements arises from the need to obtain enough protein throughout the day that a normal diet cannot provide. People aiming to lose weight use these supplements to eliminate excess fats and carbohydrates from their diet, leaving protein as a building material for cells.

Now, let's highlight the positive aspects of taking protein blends:

1. Protein promotes muscle mass growth, thereby increasing your athletic performance.
2. Reduces appetite by increasing the amount of free amino acids in the blood.
3. Allows for a quick snack at home or work when time is short.
4. Helps easily meet the daily protein needs.
5. Is easily absorbed, not overloading the gastrointestinal tract (quality sports supplements contain necessary digestive enzymes).
6. Is optimal in composition, providing the body with all the essential amino acids.
7. Normalizes blood insulin levels.
8. Helps athletes recover quickly during training and competition cycles.
9. Additional protein intake allows cells to regenerate faster, and the body to renew itself.
10. A high-protein diet boosts the immune status of the body.

However, just like any substance, protein blends also have several downsides:

1. Protein supplements can cause digestive disorders. This is especially relevant for individuals with a congenital lactose intolerance and for those exceeding their daily protein intake.
2. Exceeding the protein dosage can negatively affect liver and kidney function.
3. Protein blends usually lack essential vitamins and minerals, unless the manufacturer has taken care to include them.
4. The high cost of sports supplements, especially those produced abroad.

Tips for taking protein:

1. Track, at least approximately, the amount of protein consumed daily. Try not to exceed a dosage of 2 grams per kilogram of body weight.
2. Do not replace a full meal with protein.
3. It is best to take sports supplements during exercise; otherwise, you risk increasing fat stores in the body.
4. Do not take protein supplements in cases of kidney or liver failure.
5. Avoid exceeding the recommended dosage of 25-30 grams of protein per meal.