It is not surprising that today protein powder is used not only by athletes and bodybuilders but also by people who want to lose weight or improve their fitness.
Nevertheless, specialists state that the efficiency of protein powder will depend significantly not only on proper usage but also on its consumption in adequate amounts. An inappropriate choice and overconsumption of this product may result in a feeling of bloating, acidity, gastrointestinal disorders and, finally, weight gain.
According to physicians, the efficiency of protein powder depends upon multiple aspects, such as your diet, fluid intake, physical activity and your general health state. Let us discuss several most frequent mistakes that people usually make while using protein powder.
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People who consume protein for the first time often tend to ingest a greater amount of protein supplements without a need for it.
Using protein shakes as meal replacements
Some people completely replace regular meals with protein shakes, assuming supplements can provide complete nutrition.
While protein intake may increase, the body may still miss out on important nutrients such as fibre, vitamins, minerals and healthy fats.
Experts say choosing the wrong supplement can also affect digestion
Ignoring the recommended quantity
Fitness experts warn against the “more is better” approach.
Many people consume double scoops of protein powder unnecessarily. However, the body can effectively utilise only around 25–40 grams of protein at a time for muscle building. Excess protein may either be converted into energy or stored as fat.
Choosing low-quality products
Protein powder sold in the marketplace often has artificial sugars, preservatives, and additional sugar.
These could result in digestion problems or weight gain for certain individuals. However, even good quality proteins might sometimes result in digestion problems due to sudden consumption.
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It is advisable that one starts by taking only a single scoop and consumes enough water along with gradual consumption over time.
Things to look out for while buying protein powder
Health experts recommend checking the following before purchasing any supplement:
Check the origin of the protein content in the product
Ensure the amount of protein in each scoop is 20–25 grams
Products with additional sugar or artificial sugars should be avoided
Flavoured protein powders should also be taken with caution
Products certified by NSF, FSSAI or Labdoor are more recommended
