The paradox of protein supplements consumption

By Prarthana Sharma

New Delhi: In recent years, protein powders have gained unprecedented popularity as a quick and effortless solution to dietary protein intake and fitness commitment. Over the years, many questions have arisen regarding the truth of affirmations about the remarkable benefits and possible drawbacks associated with protein powder consumption.

Excessive protein powder consumption over time could have negative health implications. Since the kidneys are in charge of filtering and excreting waste products from protein metabolism, a high protein diet may put more strain on them. For those who already have kidney disease or have decreased kidney function, this may be especially troubling. Furthermore, consuming too much protein might cause dehydration since the kidneys need more water to digest and excrete waste.

Gastrointestinal distress caused by protein powders

Protein powders can cause gastrointestinal distress for some people, resulting in symptoms like gas, bloating, diarrhoea, and constipation. Numerous factors, including the protein powder's composition, each person's tolerance level, and degree of hydration, might be blamed for this. As protein powders don't contain the wide range of vitamins, minerals, and other healthy ingredients that can be found in entire meals, relying only on them as a source of protein in the diet might lead to nutritional imbalances. Protein powders can cause shortages in vital nutrients, including fibre, vitamins, and phytonutrients, which are critical for general health and wellbeing, when entire meals are substituted.

Dr Sudeep Khanna, Senior Consultant, Gastroenterologist, Indraprastha Apollo Hospitals, said, “Protein powders can vary widely in quality and safety because they are not subject to the same strict regulations as pharmaceuticals and are instead classified as health supplements. These supplements can be dangerous if used excessively or for an extended period of time, especially for people with specific medical conditions. Prolonged consumption of excessive protein can cause kidney strain and dehydration, as well as gastrointestinal problems including diarrhoea or constipation. Furthermore, relying too much on protein powders in place of complete foods might lead to nutritional imbalances. Additionally, the necessity of exercising caution is highlighted by the existence of impurities, heavy metals, or hidden components in certain items. Therefore, before adding protein powders to their diet for an existing medical condition, people with metabolic problems, allergies, or renal or liver illness should consult with healthcare providers.”

Developing techniques lessen negative effects of high protein consumption

Developing techniques to lessen possible negative effects of high protein consumption is crucial, in addition to changing protein intake and getting professional advice. By consuming enough water throughout the day, one can maintain renal function and lessen the symptoms associated with dehydration. Adding fibrous items to the diet, like fruits, vegetables, and whole grains, can also help with digestion and avoid or relieve constipation that comes with eating a lot of protein. By implementing these tactics, people can successfully control their protein intake while promoting their general health and well-being.

“Overconsumption of protein, whether from supplements or other sources, can show up as several symptoms, such as chronic fatigue, gastrointestinal problems such as constipation, headaches that don't go away, and elevated blood test results for waste products like creatinine, which can indicate kidney strain. If you have these symptoms, you should modify your protein consumption by cutting back on or giving up protein powder supplements and concentrating on getting your protein from whole foods such grains, dairy, legumes, and lean meats. Speaking with a medical expert or certified dietitian is essential for figuring out how much protein is acceptable for you based on your unique needs and for getting advice on how to achieve a balanced diet without using too many supplements,” stated Dr Khanna.

Modifying protein intake by lowering or stopping protein powder supplementation is advised when signs of an excess of protein are observed. Rather, people ought to concentrate on getting enough protein from entire food sources, including grains, dairy, legumes, and lean meats. People can attain a more balanced protein intake and lessen the possible negative consequences of over-supplementing with protein by moving towards whole foods.

Due to their composition, which usually consists of high quantities of processed vegetable fats, sugars, salt, and artificial sweeteners, ultra-processed foods are frequently associated with a higher prevalence of certain disorders. Obesity, type 2 diabetes, cardiovascular disease, and some malignancies have all been linked to an elevated risk of these substances.

Dr Pokle Mahadev, Consultant - Internal Medicine, Manipal Hospital Goa, said, “High levels of processed vegetable fats, sugars, salt, and artificial sweeteners, among other ingredients, have been linked to an increased incidence of many diseases in people who consume ultra-processed meals. In terms of protein and amino acid supplements, individuals who participate in leisure sports and lead active lifestyles may be more vulnerable than athletes to the negative effects of these products and other ingredients when consumed over an extended period of time. We propose that protein, along with fibre and other food components that support the health of the host and their gut microbiota, should ideally come from whole foods, such as fish, eggs, dairy products, legumes, and cereals, rather than being added as supplements to high-protein diets. The dietary planning ought to make note of this.”

Negative consequences of consuming protein supplements over extended periods

Supplements containing protein and amino acids could also include artificial chemicals and preservatives, which could have negative consequences if consumed over an extended period. People who live various lifestyles or play different sports for fun may be more vulnerable to these negative impacts than professional athletes since they may require different diets and engage in different physical activities.

Whole foods include fibre and other nutrients that support the health of the host and their gut bacteria, in addition to protein. In addition to assisting in the regulation of blood sugar, cholesterol, and bowel motions, fibre is crucial for digestive health. Including a range of whole foods in the diet guarantees a varied nutritional intake and enhances general health.

Consuming a lot of protein can perhaps make some liver problems worse by overtaxing the liver. Protein is essential for the liver to metabolise, yet too much protein can cause the liver to be unable to handle and excrete protein byproducts. High protein intake can put additional pressure on the liver and increase the risk of problems or stress on the liver in people who already have liver disease or fatty liver disease.

Suvarna Sawant (RD), Chief Dietician, & HOD, Clinical Nutrition & Dietetics, Nanavati Max Super Speciality Hospital, Mumbai, said, “While a high protein diet is frequently linked to several health benefits, an excessive amount of protein can be harmful to the liver and heart. A high-protein diet can make liver disease or fatty liver disease worse by adding to the burden on the liver's metabolic functions in those who already have liver problems. This may cause problems or stress on the liver, so moderation and close observation of protein consumption are required. In a similar vein, consuming too much protein can be detrimental to heart health, particularly if it raises cholesterol or other heart disease risk factors. Fatty meats and full-fat dairy products are two examples of high-protein food sources that might raise LDL cholesterol and cardiovascular risk.”

Protein powders can also have a detrimental effect on heart health, especially if they raise cholesterol or other heart disease risk factors. Certain meals high in protein, such as fatty meat cuts and full-fat dairy products, may include saturated fats, which raise LDL cholesterol levels and increase the risk of heart disease. Furthermore, some protein supplements could have artificial sweeteners, added sugars, or other substances that could harm cardiovascular health. To support heart health and lower the risk of heart diseases linked to excessive protein intake, it is imperative to maintain a balanced diet that includes a variety of protein sources, such as lean meats, poultry, fish, legumes, and plant-based proteins, along with plenty of fruits, vegetables, and whole grains.

Monitoring development by maintaining a fitness journal

Maintaining a fitness journal enables people to monitor their development throughout time, including adjustments to their body composition, strength, and endurance. It offers a thorough log of exercises, eating habits, and general health, which helps see patterns and trends in the way the body reacts to various stimuli, such as adjustments to protein consumption or supplementation. Protein consumption can be tracked and its effects on performance and recovery can be evaluated with the use of a fitness notebook. Based on their activity level and fitness objectives, people can assess if they are fulfilling their daily protein requirements by keeping track of the amount of protein they consume from food and supplements.

Dr Puneet Bhuwania, Consultant Nephrologist & Transplant Physician at Wockhardt Hospitals, said, “Keeping a fitness journal can be a useful tool for monitoring your progress over time and spotting trends in your body's reactions to different supplements or protein modifications. By keeping a journal of your exercise routine, eating habits, and mental and physical well-being, you can learn a great deal about what tactics are most effective for you in terms of reaching your fitness objectives and peak performance. Furthermore, it's critical to pay attention to your body's signals when adjusting your protein consumption. If you're not getting enough protein to maintain your activity level and the repair of your muscles, you may be suffering from weariness, diminished performance in the gym, or slower recovery times.”

It's critical to establish a balance and refrain from overindulging in protein, just as it's critical to pay attention to the body's signals and modify intake appropriately. Overindulging in protein can have negative consequences, such as dehydration and an upset stomach. Therefore, while taking into consideration variables like exercise level, body weight, and overall nutritional intake, individuals should strive to meet their protein demands without going over prescribed standards. People can evaluate their success and make necessary adjustments when they keep track of their protein consumption and body signals over time. People who keep a fitness journal can learn a great deal about how their bodies react to various protein consumption levels, which can help them tailor their diet and exercise routine for long-term success.