Protein supplements are trending among the youth to enhance their physique and stay fit. Youth in the age group of 18 to 30 are consuming artificial protein supplements extensively as morning breakfast. The matter of concern is that about 80% of people do not even consult any healthcare expert before consuming them. Moreover, It is also easily available to people sitting at home.
After the Covid-19 pandemic, the demand for protein supplements in India is estimated to increase by about 30%. It is noteworthy that because of the side effects of long-term use 156 combination medicines are banned. The Central Government has recently banned the sale and use of these medicines on the recommendation of its expert committee.
Know the banned combination medicines
Artificial protein supplements are food formulas to get fit quickly. People do not know that it is harmful to the major organs of the body. This has fatal effects on the kidneys, liver and joints. Know the side effects of these supplements.
How protein supplements are slow poison
Artificial protein supplements, such as whey protein, soy protein isolate, or plant-based protein powders, can be beneficial for muscle recovery and growth. However, they can also have side effects, especially when consumed in excess or by individuals with sensitivities. Due to their continuous consumption, there is a possibility of severe damage to the kidneys and liver and serious diseases like hormonal imbalance, metabolic disorder, anxiety and uric acid. Some common side effects include:
1 Digestive Issues with protein supplements:
Bloating and Gas: Artificial protein powders, particularly those containing additives or lactose (such as whey), can lead to bloating and gas.
Diarrhoea or Constipation: Some individuals may experience changes in bowel movements. Especially if they are not used to high protein intake or the fibre content in plant-based powders.
2 Kidney Strain:
Excessive protein intake can put a strain on the kidneys. Especially in individuals with pre-existing kidney conditions. This could potentially lead to kidney damage over time.
3 Dehydration:
High protein intake requires more water for metabolism and excretion. Thus protein supplements increase the risk of dehydration if water intake isn’t adequately increased.
4 Allergic Reactions due to protein supplements:
Some individuals may be allergic to certain protein sources (e.g., soy, dairy). Symptoms might include hives, swelling, or difficulty breathing.
5 Nutrient Imbalance:
Relying heavily on protein supplements might reduce the intake of other essential nutrients found in whole foods. Thus it potentially leads to an imbalance in the diet.
6 Liver Damage (Rare):
Very high protein intake over a long period, especially without medical supervision, can lead to liver damage. Although this is more commonly seen with pre-existing liver conditions.
7 Artificial Sweeteners:
Many protein powders contain artificial sweeteners. This can cause digestive discomfort or negatively impact gut health in some individuals.
8 Heavy Metals:
Some studies have found traces of heavy metals (e.g., lead, arsenic) in certain protein powders. Consistent consumption over time could lead to harmful exposure.
9 Hormonal Imbalance due to protein supplements:
Some protein supplements, particularly soy-based ones, may contain phytoestrogens. This can potentially disrupt hormone levels in some individuals.
10 Weight Gain:
Excessive intake of protein supplements can lead to weight gain. If the additional calories are not accounted for, especially if physical activity levels remain the same.
To minimize risks, it’s important to choose natural protein food or high-quality supplements. Moreover, consult a healthcare professional before introducing protein supplements into your routine.
Things to Consider When Choosing Protein Supplements:
- Ingredients: Look for products with minimal additives, artificial sweeteners, or preservatives.
- Allergies: Be aware of any personal food sensitivities or allergies (e.g., lactose intolerance, gluten sensitivity).
- Dietary Preferences: Choose a supplement that aligns with your dietary habits (e.g., vegan, keto, etc.).
- Purpose: Consider whether you need a fast-absorbing protein (whey) for post-workout or a slow-digesting one (casein) for overnight recovery.
High-quality, clean-label protein supplements with minimal additives and unnecessary fillers are generally the best for health. Always check for certifications like non-GMO, organic, or third-party testing to ensure purity and quality.
Natural protein sources
Natural protein sources are whole foods rich in protein and other essential nutrients. They are often preferred over artificial protein supplements due to their balanced nutritional content. To stay fit, natural diets like pulses, cheese, soybean, egg and non-veg are most suitable. Here are some excellent natural protein sources:
Use Animal-Based Protein Sources instead of Supplements:
- Meat:
- Chicken: A lean source of protein, especially in skinless chicken breast.
- Beef: Rich in protein and iron, especially lean cuts like sirloin.
- Pork: Another good source of protein, particularly lean cuts like tenderloin.
- Fish and Seafood:
- Salmon: High in protein and healthy omega-3 fatty acids.
- Tuna: A lean source of protein with a low-fat content.
- Shrimp and Shellfish: Low in calories but high in protein and micronutrients.
- Eggs:
- Whole eggs are a complete protein source, meaning they contain all nine essential amino acids.
- Dairy Products:
- Greek Yogurt: Higher in protein than regular yoghurt and also provides probiotics.
- Milk: A complete protein source with both casein and whey proteins.
- Cheese: Certain types, such as cottage cheese, are particularly high in protein.
- Poultry: Chicken and turkey are both lean protein sources.
Use Plant-Based Protein Sources instead of supplements:
- Legumes:
- Lentils: Packed with protein and fibre, they are a great plant-based option.
- Chickpeas (Garbanzo Beans): Used in dishes like hummus, they’re rich in protein and fibre.
- Black Beans: High in protein, fibre, and several vitamins and minerals.
- Nuts and Seeds:
- Almonds: A good source of protein, healthy fats, and vitamin E.
- Chia Seeds: Provide protein along with fibre and omega-3 fatty acids.
- Pumpkin Seeds: Rich in protein, magnesium, and other essential nutrients.
- Whole Grains:
- Quinoa: A complete protein that also contains fibre and essential amino acids.
- Oats: Though primarily a carbohydrate source, they contain a decent amount of protein.
- Buckwheat: Another plant-based complete protein source.
- Soy Products:
- Tofu: A versatile plant-based protein source made from soybeans.
- Tempeh: Fermented soybeans, high in protein and probiotics.
- Edamame: Young soybeans that are a great snack or addition to meals.
- Vegetables:
- Broccoli: Contains protein relative to its low-calorie content, as well as fibre and vitamins.
- Spinach: Rich in protein and iron, especially when cooked.
- Peas: An easily accessible source of plant-based protein.
- Grain-like Seeds:
- Amaranth and Millet: Provide protein and a variety of nutrients.
Incorporating a variety of these natural protein sources into your diet can help you meet your protein needs while also providing a range of other essential nutrients. Instead of using artificial protein supplements.
