The myth about Whey Protein

What are the general myths? Protein powders are special drugs that enhance the human body. (They are mixed with anabolic steroids.) You cannot build muscles without protein powder.

So what is whey protein?

Protein (whey protein in this case) is just one of the elements of milk extracted with processing similar to extracting table sugar from sugarcane. It is a form of milk with carbohydrates and fats removed from it, as simple as that.

 

What is protein?

Proteins are complex molecules made up of smaller chains of molecules called amino acids. We all know that protein helps build muscle tissue, but protein is also needed for the repair and growth of almost everything in the human body. Proteins also act as transporters/carriers in our body, like hemoglobin, which is a protein that carries oxygen, and LDL / HDL, which is a protein that carries triglycerides. Antibodies are proteins produced by the immune system. Enzymes are also proteins, which help in the body's metabolism. Certain proteins act as hormones that transmit signals for various physiological functions in the body, like insulin, which regulates blood sugar and promotes cell growth and development.

 

Where do I get these from?

Protein is rich in sources of food like milk, beans, eggs, meat, fish, legumes, nuts, and seeds. The general recommendation is to prioritize whole foods to fulfill your protein requirements.

You don't need protein powders to build muscles if you can fulfill your recommended allowance from your natural diet.

Protein powder is for convenience only, so if you have a really hard time fulfilling your protein recommendation, you might consider taking one. (consult with a physician if you have any underlying medical condition)

 

How much do we need?

According to the latest research, 0.8 to 1.7 grams of protein per kilogram of one's body weight is the recommendation.

The more active you are, the higher the requirement; the less active you are, the lower your requirement.

For example, if you weigh 65 kiligrams, your protein recommendation would range from 65*0.8 to 65*1.7 grams, or 52 to 110.5 grams.

Distribute this requirement over the number of meals during the day for better absorption and utilization of protein. For example, if you eat four meals a day and your protein requirement is 80 grams, try to get 20 grams of protein in each meal.

Consuming more protein will not add more muscle tissue, but rather add more stress to your kidneys and other organs involved in protein metabolism.

Excess protein can also be deposited as fat cells in the body or excreted through the urine.

Consuming more protein is also a waste of money, as in general, protein is more expensive than sources of carbohydrates or fats.

 

 

 

Now that you know more about what protein is, its functions, requirements, and sources, we hope this will help you make an informed choice in the future.

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