Proteins

Proteins are macronutrients that are essential for building and repairing tissues in the body. They are made up of amino acids, which are the building blocks of protein. There are many different types of proteins that perform various functions in the body.

Benefits of Proteins:

• Building and repairing tissues: Proteins are essential for building and repairing tissues in the body. They are needed for the growth and maintenance of muscles, organs, and other structures.
• Weight loss: Eating a diet high in protein helps to increase satiety between meals, boost energy expenditure and retain muscle mass. Increased satiety makes it easier to consume fewer calories throughout the day, while increased energy expenditure burns more calories.
• Improving athletic performance: People commonly use whey protein for improving athletic performance and increasing strength. Regularly consuming whey protein by mouth while also regularly exercising increases muscle strength and athletic performance.
• Lowering cholesterol: Some studies have shown that whey protein can help lower cholesterol levels in the blood.

Dosage:

The recommended dosage of whey protein is 1-2 scoops (25-50 grams) per day. However, the amount of protein a person needs depends on their weight, age, and activity level. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Potential side effects:

Whey protein is generally considered safe when consumed in moderate amounts. However, high doses may cause stomach pains and cramps. Some people who are allergic to milk may also be allergic to whey protein. Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted. In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys.

Case studies:

• A study found that whey protein is effective at increasing muscle and strength gains, though some studies find no effect.
• Another study found that consuming whey protein can help with weight loss and improve cholesterol levels.
• A review of human intervention studies found that whey protein supplements can improve metabolism and have other health benefits.

Sources:

1. https://www.healthline.com/nutrition/whey-protein-101
2. https://www.medicalnewstoday.com/articles/263371
3. https://www.webmd.com/vitamins/ai/ingredientmono-833/whey-protein
4. https://nakednutrition.com/blogs/protein/how-much-whey-protein-per-day
5. https://examine.com/supplements/whey-protein/
6. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein