What happens to the body when you take protein supplements every day?

Protein supplements have become a staple in many people’s daily routines today. From athletes to gym enthusiasts and even those simply looking to boost their protein intake, these powders and shakes are often seen as a convenient solution.

But what really happens when you incorporate protein supplements into your diet on a daily basis? As the popularity of these products continues to rise, it’s crucial to understand their effects on the body, both positive and potential drawbacks. 

Why protein supplements are so popular today

Akshita Reddy, senior nutritionist at Athreya Hospital Bengaluru, says, “Protein supplements, concentrated sources of protein derived from either animal or plant sources, have surged in popularity in recent years. Think whey, casein, soy, pea, or rice protein powders — these are your typical go-to options.” 

Explaining their popularity, she says that their “convenience” is a major factor. “In our fast-paced lives, shaking up a protein drink is a quick and easy way to get your protein fix. The booming fitness industry has also played a major role.” 

Additionally, those with dietary restrictions or preferences like vegetarians and vegans find protein supplements a practical way to meet their nutritional needs.

Protein is known for its satiating properties, promoting a feeling of fullness and potentially reducing overall calorie intake. (Source: Freepik)

Potential effects of consuming protein supplements daily

Reddy breaks down the potential effects of taking protein supplements every day:

Muscle Growth and Recovery: Protein supplements, especially when consumed post-workout, can enhance muscle protein synthesis, the process that repairs and builds your muscles. This provides the essential building blocks for muscle growth and recovery.

Weight Management: Protein is known for its satiating properties, promoting a feeling of fullness and potentially reducing overall calorie intake. This can be beneficial for weight management goals.

Nutrient Insurance: If your regular diet struggles to provide adequate protein, supplements can help you reach your daily protein target, ensuring you receive the necessary nutrients for various bodily functions.

Digestive Considerations: While generally safe, some individuals, especially those with lactose intolerance, might experience digestive discomfort like bloating or gas from whey protein.

Risks or side effects associated with long-term daily use of protein supplements

While protein supplements can be a valuable tool, long-term use requires some caution, Reddy stresses.

She adds, “If you have pre-existing kidney issues, excessive protein intake can put additional stress on your kidneys. It’s crucial to consult with your doctor to determine the appropriate protein intake for your specific health needs,”

High protein intake can sometimes lead to increased calcium excretion, according to Reddy. Ensure you’re getting enough calcium from your diet or supplements to maintain healthy bones.

Furthermore, she says, as we age, our bodies process protein differently. Older adults should be mindful of their protein intake and consult with their doctor to ensure it aligns with their overall health goals.

“Always choose protein supplements that suit your individual needs. If you have lactose intolerance, opt for lactose-free or plant-based options to avoid any adverse reactions.”

Relying solely on protein supplements for your protein needs is not a sustainable or healthy approach. Ensure that you are consuming a balanced diet rich in whole foods to ensure that you are getting a wide array of nutrients that work synergistically to support your health. 

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