How whey protein powder may not be as beneficial as you think
‘Protein is the building block of muscles and it plays a vital role in repairing and strengthening them
but large amounts of protein is not needed to build muscle strength and size.’
Many Filipinos love to try whatever is the popular sport or fitness activity for the year. Remember when Taebo was so popular in the late ‘90s? And then there was badminton followed by belly dancing, Bikram yoga, cycling, and now the latest trend—running and circuit training. The only thing that is constant is our countrymen’s love for basketball. After all, we are a basketball-crazed country.
Engaging in any type of sport, exercise or physical activity, is a good way to keep healthy. Having varied types of physical activity or workout will help develop a healthy heart, strength, and flexibility thus decreasing health risks.
Some people, however, want to take their workout to the next level by changing the way they eat and taking in supplements in the hopes of improving their performance, strength, and endurance.
Working with both elite and recreational athletes on sports nutrition as well as creating diets that complement workouts for the past 12 years of being a dietitian consultant, I have come across so many questions about the efficacy and safety of some dietary practices and supplements. Unfortunately, many have been deceived by claims and myths.
During my group consultation with the PBA team San Miguel Beermen, one of the players asked me: “What can you say about whey protein powder? Does it help build muscles?”
Protein is the building block of muscles and it plays a vital role in repairing and strengthening muscles. But contrary to what some body builders and athletes perceive, large amounts or extra protein is not needed to build muscle strength and size. Consuming more than what is required by the body have no added benefits. It could in fact wreak havoc in the body and cause a decline in performance. Protein breakdown produces a waste called urea. Water is needed to excrete this therefore too much protein can have a dehydrating effect on the body. High protein intake can also damage the kidneys and liver. Most protein sources contain saturated fats which could increase cholesterol levels and increase the risk of developing heart diseases.
Athletes may have higher protein requirements than non-athletes but the amount of protein needed by the body can be easily met through the daily consumption of food like lean meat, fish, poultry, dairy products, beans, nuts, vegetables, bread, and grains. High quality or high biologic value protein comes from egg, soy, milk, and dairy products. It is best to consume an adequate amount of protein immediately after working out to enhance muscle building.
THE ONLY ROSE AMONG THE THORNS The author with the San Miguel Beermen in one of their consultations
Whey protein powders and supplements will only be beneficial for people having difficulty meeting their daily protein requirements due to decreased consumption of protein sources, food unavailability, inability to prepare whole foods and busy lifestyle. It could be consumed for convenience and as a substitute for whole food. Whey protein comes from milk and is easily digestible. It has many health benefits for the heart, blood sugar level, and bones, it also has, however, a list of side effects like allergy, changes in cholesterol levels, and more. It is important to seek the advice of a registered nutritionist-dietitian before using a whey protein supplement.
The only way to build muscle strength and increase its size is to workout and have a well- balanced diet composed mostly of complex carbohydrates and about 10 to 15 percent protein. Eat more complex carbohydrates like whole grains, bread, starchy vegetables, and pasta to be utilized as the body’s primary source of energy otherwise protein will be used for energy production thus decreasing the supply needed to build muscles. When carbohydrates are burned as energy, protein is spared and can be used for specific purposes such as building and repairing tissues; creating hormones and enzymes; transporting nutrients; regulating water balance and muscle contraction.
Finally, there are three things to remember when building muscle strength and size: Consume more complex carbs, have adequate protein intake, and train your muscles!
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