Should we take proteins supplements?

There are lots of reasons why someone might decide to start taking a supplement. They might do so based on recommendations from friends and family, opinions on the internet or having seen it displayed in a shop and also curiosity.

In most instances displaying a photo of a celebrity alongside a protein bottle is just enough to get into our pockets

There are still many misconceptions regarding protein shakes. Firstly, people often mistake them for steroids – perhaps understandable, but protein shakes are purely nutritional; unlike steroids, they have no direct influence on your hormone

Another source of confusion is the differentiation between a ‘mass gainer’ and a protein shake. Mass gainers are used as an aid to bulking up. They typically include a large amount of simple carbohydrates that get delivered straight to your muscles. These serve a purpose after a workout when the muscle’s energy is depleted, but use them at the wrong time (as many do) and the end result is fat gain. Protein shakes, by contrast, deliver amino acids to muscle cells, helping them to recover after strenuous workouts.


Shoulder tri sets. #shoulders #gym #fitness #gymlife #health #fit #train #exercise #Motivation #Fitnessmodel with @mandingo_aa

A video posted by charles Buyinza (@quickfitnessfix) on


Commercial protein supplements may consist of whey, casein, soy, egg albumin, goat or cow milk, wheat, beef, pea, hemp, or brown rice. Protein supplements can be in the form of isolates (a pure protein source), concentrates (which are not as pure as the isolate form), hydrolysates (which are chemically and/or enzymatically digested resulting in a product that is quickly absorbed), and blends (a combination of various protein sources and purity levels). Supplements can be in the form of ready-to- drink shakes, bars, bites, oats, and gels and powders, and come in a variety of flavours…

Most people can get all of the vitamins and minerals they need from a balanced diet and sometime in the sunlight. In some cases, a supplement have benefits, however they are not a substitute for a healthy diet.

Protein should not make up more than 30% of your daily calories; the recommended daily allowance for protein is 0.36 grams per pound of body weight.   Say  an average steak contains about 42 grams of protein, this is not difficult to achieve by having a normal diet of Protein-rich foods such as meat, poultry, eggs, dairy, beans and tofu all supply amino acids, which have the  building blocks for muscle growth men aged 19-50 need 55.5g of protein and women need 45g excluding pregnant women according to British nutrition foundation


Whey protein isolate is a supplement derived from the by product of cheese made from cow’s milk. The by product is filtered to remove fat and lactose and then dried to a powdered form.

Side Effects

The common side effects of whey protein isolate may include headache, loss of appetite, fatigue, swelling, cramps and increased bowel movements. Other side effects may include damage to the kidneys or the liver, the development of osteoporosis or an allergic reaction. An allergic reaction is a serious medical emergency. The symptoms may include a rash or hives with swelling of the face, tongue or throat, along with difficulty breathing. Seek immediate medical care and attention if any of these symptoms are encountered.

High protein diets can put increased strain on the kidneys due to the need to excess waste products called ketones that are generated with such a diet and the need to excrete these products.  For people with reduced kidney function this stress can worsen the condition and may even contribute to reduced function in people with healthy kidneys if followed for a long period of time.


A high protein intake, particularly if you are not eating enough carbohydrates, can push the body into ketosis, a state in which there is a build-up of toxic ketones in the body.  Your kidneys then go into overdrive trying to eliminate these substances and in the process a lot of water is lost as urine.  This increases the risk of dehydration, particularly if you are also losing a lot of fluid through sweat during exercise.

Just bear in mind that carbs is what your body need because it uses carbs as a fuel and what your muscles run on ,yes protein is also important for your recovery after work out .





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