.png)
Protein is a important macronutrient, and it plays essential roles in maintaining overall health. For example, many people want to learn about anti-aging diet or a diet that helps with hair growth and skin glowing. There is no single nutrient that can do the miracle, but overall diet quality is important to support a good skin health, healthy hair growth, and building muscles. Protein is one of the essential nutrient for that. Do you find yourself constantly getting sick and catching cold? Having adequate amount protein helps to support a good immune system and repair tissues. Do you feel tired easily and lack of energy? Protein is a energy source because 1 gram protein can provide 4 calorie. Protein are involved in producing enzymes and hormones that regulating metabolism and other bodily functions.
Is protein powder necessary for weight loss? Muscle building?
Protein is a essential nutrient, which means that everyone needs it. But protein powder may not be necessary if you are able to get enough protein from your diet. It is important to ask a dietitian to evaluate your diet and understand your daily protein requirement. Every person is different in terms of age, gender, activity level, health goals, and medical conditions. Protein requirement will also be different. In conclusion, it may not be necessary to supplement extra protein powder for weight loss and muscle building.
Too much protein intake can also be problematic. For example, if a person has kidney problem, having too much protein can cause some concerns. It is important to consult a health professional to understand your daily recommendation and how you can plan your meals well to optimize your health.
Whey protein concentrate VS isolate? Hydrolyzed whey?
For protein supplement, there are mainly three types of whey protein, which are whey protein concentrate, whey protein isolate, and hydrolyzed whey. What are the differences among these three? It depends on the processing method. Whey protein concentrate is the least processed, and it may contain more lactose, fat, and carbohydrate compared to whey protein isolate and hydrolyzed whey.
Whey protein concentrate has about 70 to 80% protein, while whey protein isolate is more processed and pure considering it containing about 90% or more protein by weight. Hydrolyzed whey is the most processed form by going through hydrolysis, which helps to break down protein into amino acid. It is also usually the most expensive form. Hydrolyzed whey is being marketed as premium whey protein that supports fast absorption to help to support muscle gain. However, this is lack of enough evidence to support this claim (Morgan & Breen, 2021).
In summary, a good amount of dietary protein intake with the overall diet quality are important to support overall health, muscle gain, and weight loss. Protein powder can be a good way to supplement if you are unable to get enough dietary protein in some special cases. Protein powder is not a quick fix for weight loss or fitness goals. The overall diet, lifestyle, and exercise are important for a long term health.
Cheers,
Elaine Dietitian
Reference Morgan, P.T., Breen, L. The role of protein hydrolysates for exercise-induced skeletal muscle recovery and adaptation: a current perspective. Nutr Metab (Lond) 18, 44 (2021). https://doi.org/10.1186/s12986-021-00574-z
Comments