Protein supplements in your daily diet

Protein supplements are becoming more and more popular every year. This is best evidenced by the fact that – according to estimates – the market for nutrients and protein preparations reached a value of more than 7.5 million dollars in 2020 and, significantly, is constantly growing. But are protein supplements worth using every day? How should we take them?

Protein supplements – why should you include them in your daily diet?

Protein is an important building material for muscles, skin, hair and nails, and its deficiency harms health and well-being. A group of people who should consume more significant amounts of protein include athletes, whose significantly increased demand. They use protein preparations in powder form, in which protein is obtained by removing water from its natural sources, such as milk or soya. A protein obtained in this way is often added to everyday foods to increase their protein content.

It is worth knowing that the standard indicated by doctors and nutritionists for the daily requirement of protein in the diet is 0.8 grams for each kilogram of body weight. However, it should be noted that these standards are set in a ‘somewhat rigid’ way because as we age, a person loses muscle mass and then we should consume more protein than is recommended to maintain an appropriate level in the body. This applies not only to athletes but to everyone, which is why high-protein supplements are recommended daily.

They can be in powder form, for example. Many people also use protein supplements in tablet form or, for example, vegan protein supplements and protein supplements for vegetarians. Importantly for vegans, the reason for using these supplements is that they no longer need to use animal protein such as meat, milk, eggs etc. Another category of products is protein supplements for women, which are additionally enriched with vitamins and minerals that affect the proper functioning of the female body.

Benefits of using protein supplements in your daily diet:

To point out the advantages of using protein supplements daily, it is worth referring to data that indicate that the norm for an adult human being is 20-25% of calories from protein. This is approximately 100-125 grams per day in the case of a 2,000 calorie diet, which may, however, fluctuate in the elderly and after illnesses or operations when the body needs extra strength for regeneration. So how does this relate to taking protein supplements daily?

First and foremost, high-protein supplements make up for daily protein deficiencies and are in an easily digestible form. Notably, many people can make them more conveniently than, for example, reaching for yoghurt or meat. Due to the exclusion of particular products from the daily diet of vegans or vegetarians or dietary habits, we do not always have the opportunity to take in protein in the form of meat or plant products. In addition, it is worth pointing out that protein has a high satiety range.

Therefore, it is not necessary to take in large quantities, as even a tiny dose can eliminate the feeling of hunger. In this way, you can also avoid the sense of overeating while at the same time taking care of your metabolism. Protein powder is also much easier to absorb in the body and is less calorific, important for people on a diet. 

Most protein supplements contain additional preparations such as soy and casein, i.e. milk protein, and high-quality proteins containing valuable amino acids that the body is unable to produce on its own. 

What should I bear in mind when taking protein supplements?

In every case, regardless of age and body mass, it is worth bearing in mind the need to comply with the daily norm for protein supplements. According to nutritionists, too much protein in the daily diet – more than 35% of the daily calorie requirements – can lead to health problems. This often manifests itself in the form of headaches, fatigue and bloating. Excessive supplements also strain the digestive system, especially the kidneys. They can even lead to excessive calcium loss and bone problems.

Protein supplements also include oils, sugars, probiotics and amino acids. As for the former are calorific, which is essential for people on a diet and can increase body weight. Therefore, it is always recommended to reach for products recommended by doctors and nutritionists, which have a safe composition for health and well-being. Unfortunately, many people do not know that some products may also contain stimulants or even steroids. Sometimes consumers do not read the ingredients on the packaging and do not realise what they are putting into their daily diet.

Another example is heavy metals, which can be found in the elements of this type of product. Some of the plants that end up in nutritional supplements in the processed form can accumulate heavy metals. This is because they are not cleaned, which harms health and well-being. 

When reaching for protein supplements, it is worth choosing products adapted to your needs and age and selecting those that are easily digestible, such as in powder form. Notably, the market now offers a wide range of supplements for different age groups. The formulations themselves are available in many other countries. There is also no problem at all to buy protein supplements in the UK.