A must for building muscle?: This is what protein powder actually does

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Muscle building and protein go hand in hand. So does more protein mean more muscle? Unfortunately, the latter does not grow on its own after the protein mixture.

David Fäh is a doctor and nutritionist. Knows the effective effects of protein powder.

Does protein powder work?

In an interview with Blick, Fäh made it clear from the beginning: “If you have a balanced diet, you have no reason to use protein powder.” Most of the time, when you consume protein powder, you get the feeling that your muscles will automatically grow. In reality, a good workout plays a much more central role than plenty of protein intake. “Proteins are just the building blocks of muscles. To improve this, you need resistance training,” explains the expert.

Another muscle myth: You should consume as much protein as possible before or after exercise and therefore use protein-containing powders. The nutritionist puts it clearly: “It is not very important that you consume protein. It’s even better to spread your protein intake throughout the day.”

The phrase “get protein right before or after exercise” originates from a sales strategy used by fitness centers. This will entice visitors to buy the protein shake directly from them.

There is no “good” or “bad” protein powder

Many believe that the exact composition of protein powder is important. But the Lucerne native points out that the biological value of protein powder and supplements is overestimated: “Of course, different protein powders may contain different vitamins and protein ratios. “But these are already present in traditional foods with a balanced diet.” This once again confirms the expert’s thesis that protein powder is unnecessary.

Difference between animal and vegetable powder

When it comes to the source of protein in protein powders, there is basically one major difference in muscle building: whether it is animal or plant protein.

It is possible to build muscle with both types of protein. But you need more plant protein to build the same muscles, according to the nutritionist. “Animal protein, such as whey, contains more leucine. “The amino acid composition in whey proteins promotes muscle building during exercise more than plant protein sources,” explains the lecturer at the University of Nutrition and Dietetics in Bern, who recommends soy as the best source of plant-based protein.

These people can benefit from protein powder

As stated, basically no one needs protein powder supplements. Perhaps only people who strive to consume adequate amounts of protein in their normal diet can benefit from this. “As we get older, older people often struggle with muscle loss. In these cases, additional protein intake may be beneficial,” explains Fäh.

Can you eat too much protein?

There will be no significant health risk for most people if they consume excessive protein. “But the body cannot absorb and process more than 20 to 30 grams of protein at a time,” explains the expert. That’s why large amounts of protein powder aren’t worth it, as Fäh knows: “This is another reason to spread your protein intake throughout the day.”

The major health risks associated with excessive protein intake have not yet been conclusively proven. However, people who consume too much protein from animal products such as meat are more likely to suffer from diabetes, cardiovascular disease and some types of cancer. Too much protein also puts pressure on the kidneys and liver. “Protein contains a lot of nitrogen, which the body must bind and excrete to prevent the production of harmful substances such as ammonia,” Fäh points out. Too much nitrogen can potentially overwhelm the kidneys and liver.

Source : Blick