PROTEIN POWDER
The Scoop
What Grinds my Gears?
Protein Powder
When you exercise, you need protein to rebuild and replenish the muscle. The process of building muscle involves causing damage to muscle filaments and then rebuilding them; this requires more protein.
Your body can only intake so much protein at a time. The human body can only register and intake 20-30 grams at a time. Most males need 56-91 grams of protein per day and females need 46-75 grams. To effectively gain muscle you want to intake about 1 gram per pound you weigh. This protein should be spread out because your body can only handle so much at a time before you just poop or pee it out.
Calorie intake has a lot to do with whether you want to gain or lose weight. As a result, protein shakes should be used only if you have not consumed enough protein. Your body would much rather have real meals such as chicken and rice, a PB&J sandwich, or other more natural proteins.
Protein powder has been associated with kidney failure, osteoporosis and heart disease. The reason is that unused protein cycles through the blood and ultimately breaks down into urea and acidic byproducts. These byproducts strain the kidneys as they filter through and likely trigger bone to release calcium. Recent studies reveal protein powders cause inflammation and increases the risk of clogged arteries.
Citations
https://www.healthline.com/nutrition/how-much-protein-per-day#muscles-and-strength
https://www.livescience.com/8086-protein-supplement-myth-revealed-body-work.html
https://brickhousenutrition.com/pages/benshapiro