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Protein powders are popular among people, especially those who engage in regular workouts, as they provide a convenient and efficient way to meet their increased protein requirements. These powders are typically mixed with water or other liquids and consumed either before or after workouts to aid in muscle recovery, repair, and growth. But, should you be consuming it if you don’t indulge in workouts?
According to Garima Goyal, a dietitian, and nutritionist, the consumption of protein powder is okay even when you are not working out. However, she suggested keeping the following things in mind.
*Consider the protein amount in the powder you consume. You need 0.8-1g of protein/kg body weight.
*Keep your lifestyle pattern – activity level and diet – in mind.
*To digest high amounts of protein, stay physically active and maintain a high-fibre diet.
Agreeing, N Lakshmi, Senior Dietician, Kamineni Hospitals, Hyderabad, said that you can take protein powder even when you are not working out. “Protein powders are commonly used as a dietary supplement to help meet your daily protein requirements. While they are often associated with athletes and fitness enthusiasts, anyone can benefit from protein supplementation, including those who lead a sedentary lifestyle or have increased protein needs due to certain health conditions or dietary restrictions,” she said.
According to her, protein powders are essential for meeting protein requirements, supporting tissue repair, boosting the immune system, and hormone production. “They offer convenience and portability, making them suitable for busy individuals. After workouts, protein powders aid in muscle recovery and growth by supplying the necessary amino acids for repairing damaged tissues. Moreover, protein’s high satiety value helps control cravings and reduce calorie intake, contributing to weight management goals. Including protein powder in your diet can ensure protein needs are met while supporting overall well-being.”
Additionally, they can also lead to improved muscle strength and decreased tiredness and fatigability, Dr Kamalesh A, Consultant Physician, Yashoda Hospitals, Hyderabad, said. However, he highlighted that protein powder, if taken in excess, may cause stomach pain, cramps, headache, nausea, reduced appetite, acne, etc.
Lakshmi added that they can also cause digestive issues like bloating and gas due to ingredients like lactose or artificial sweeteners. “Allergic reactions may occur if you have allergies to dairy, soy, eggs, or other ingredients in protein powders. Some low-quality products may contain contaminants, so choose reputable brands and look for third-party testing certifications for safety and quality.”
Here are some things to keep in mind:
*When choosing a protein powder, read the labels to check for unnecessary additives and allergens.
*Opt for reputable brands that prioritize safety and quality, with third-party testing and certifications.
*Stay hydrated while consuming protein powder to prevent dehydration.
*Consider individual factors, such as pre-existing kidney or liver conditions, and consult a healthcare professional before starting any new dietary supplement.
*Remember to balance your diet with whole foods to ensure a well-rounded nutritional intake.
Dr Kamalesh said that patients with renal failure or pancreatitis should strictly avoid excess protein consumption.
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