Know the protein powder correctly and not use it blindly
The main functions and functions of protein powder
- Supplement the source of nutrition
Protein is the main source of nitrogen in the human body. It can not only provide part of the energy consumed, but also be used to synthesize new tissues. In adults, protein accounts for about 17% of body weight, and 3% of protein participates in metabolic renewal every day. Infants, young children, adolescents, pregnant women, and lactating women, in addition to maintaining the renewal of tissue proteins, they also need to synthesize new tissues. When there is insufficient protein in the body, people’s basic life activities will be affected, which can lead to children and adolescents with growth retardation, underweight, and mental retardation; adults will experience fatigue, weight loss, anemia, decreased plasma albumin, and even edema; It can also cause menstrual disorders in women. Eating protein powder can effectively prevent or improve these symptoms.
- Prevent disease
Heart disease is the number one killer of death in Western developed countries. High plasma cholesterol content is the main cause of heart disease. Animal fat in the diet can increase the plasma cholesterol content, which is an important factor leading to arteriosclerosis and heart disease. Saturated fatty acids, cholesterol, and excessive blood cholesterol are directly related to heart disease. Reducing plasma cholesterol also reduces the risk of heart disease. In 1982, scientists from many countries in Italy and Switzerland used soy protein to replace animal protein in a comparative experiment on high cholesterol patients. The results showed that the daily intake of 50 grams of soy protein reduced the total plasma cholesterol by 20%. This study proved that soy protein can be Reduce the adverse effects of blood lipids and cholesterol on the heart of patients with high cholesterol.
In the United States, doctors recommend that heart disease patients consume soy protein before using cholesterol-lowering drugs. Because soy protein is neither a drug (no toxic side effects) nor cheap, it can effectively prevent heart disease without any side effects.
- Reduce the burden on the kidneys
Nephropathy is a common long-term diabetic complication, and more than 20% of diabetic patients have impaired renal function. Ingestion of animal protein will increase the burden on the kidneys, leading to aggravation of the disease. Soy protein can prevent and reduce the damage of animal protein to the kidney by reducing plasma cholesterol content. Observation of dietary treatment of patients with kidney disease shows that the effect of replacing animal protein with soy protein is the best, and patients with kidney disease are also willing to accept foods containing soy protein.
Applicable people and dosage
- Applicable people
For the special population in need, in addition to supplementing essential amino acids through food, protein powder can be appropriately selected as a protein supplement, but the amount of protein powder must be paid attention to. After the protein is digested and absorbed by the gastrointestinal tract, it needs to be processed by the liver and transformed into the body’s own substances for human use.
At the same time, the products of protein metabolism in the body such as ammonia, urea, creatinine and other nitrogenous substances need to be excreted by the kidneys. If a person eats too much protein, it will increase the burden on the liver and kidneys and adversely affect the human body. Therefore, more protein is by no means the better. The “Chinese Resident Dietary Guidelines” put forward the maximum protein intake of 0.92 grams per kilogram of body weight. If this amount is exceeded, it may harm human health.
- Dosage and precautions
There are certain differences in protein intake due to people’s age, weight and labor intensity. Children and adolescents in the growth and development period, pregnant or breastfeeding women, the protein requirements are generally higher.
(1) Take it according to the recommended intake.
Since the raw materials and processes used by the various production plants are not exactly the same, their label instructions have their own recommended protein powder intake, and users should not increase or decrease the amount at will. Eating too little will not achieve the intended purpose; eating too much will cause waste or side effects.
(2) Do not take it on an empty stomach.
If you eat protein powder on an empty stomach, the protein powder will be consumed as a general “heat-producing food”, wasting a valuable source of high-quality protein. Therefore, before or at the same time eating protein powder, eat some other foods. Patients can only eat liquid, and protein powder can be added to milk, soy milk, oatmeal, malted milk and other foods.
(3) Eat warm or cold, not hot or hot.
Whey protein powder contains many active substances with special physiological functions. They are all afraid of heat. Once heated, they will lose their activity, thereby greatly reducing biological potency. Therefore, whey protein powder must not be boiled or scalded. It can only be dissolved (mixed) in water, porridge, malted milk and other foods below 40°C. It can also be eaten as a cold drink.
(4) Add condiments to be controlled.
Protein powder can be added to a variety of foods. You can add sugar if you like to eat sweet, and you can add salt if you like to eat salty, but you can’t add too much. Because excessive intake of sugar and salt is bad for human health. Also, do not add MSG when eating protein powder, because protein powder itself has a certain umami taste, the amino acid composition ratio in whey protein powder is better, and the component of MSG is sodium glutamate, which is decomposed after being metabolized in the body To produce glutamic acid, adding monosodium glutamate to the protein powder is equal to superfluous.
(5) Do not eat with acidic beverages.
Apple juice and other beverages contain organic acids. When they meet with protein powder, they will form clots, affecting digestion and absorption.
Use crowd with caution
- Use with caution in patients with liver disease
As the liver has obstacles to the processing and utilization of protein, protein intake should be appropriately increased. However, for patients with hepatic coma and advanced liver cirrhosis, too much protein will increase the burden on the liver and aggravate the disease. Animal protein should be restricted. And because its metabolism in the body produces more ammonia, which can induce or aggravate hepatic coma, such patients can choose certain plant proteins rich in branched chain amino acids, especially soy protein. Because branched chain amino acids are mainly metabolized in muscles, they have a protective effect on liver function.
- Not suitable for children under three years of age
Newborns should not eat protein powder. The best nutrition for babies is breast milk. If the child cannot take breast milk for various reasons, he should choose the formula milk powder of the corresponding month or age instead of protein powder, because the protein composition of the latter is not suitable for young children, nor is it conducive to the child’s digestion and absorption. It is very likely to cause vomiting, diarrhea or allergies in the future.
- Gout patients should choose carefully
Eat protein powder with soy protein as the main ingredient. Because the purines in soybeans can increase uric acid in the body and contribute to or aggravate gout. However, some brands of soy protein powder have undergone special treatment to reduce the purine content.
- Special patients should seek the advice of a doctor before eating
The protein contained in protein powder is of very high quality, which must be decomposed by the liver in the body and then synthesized into the body’s own tissue components, and its metabolites must be excreted from the urine through the kidneys. Patients with liver, kidney disease, and other serious diseases may increase the burden on their organs after eating protein powder. Therefore, before eating protein powder, you should seek the advice of your doctor before deciding whether to eat it. If you want to increase the consumption of protein powder, you should also listen to the doctor’s advice.
- What does the nutritional value of protein powder depend on?
Protein is an important type of nutrient. Its existence is closely related to various activities of life, such as participating in the composition and metabolism of the body, participating in the composition and metabolism of genetic information, and also providing heat for the body.
- What is the difference in nutrition between animal and plant protein powders?
The reason why the amino acids contained in protein are different has a lot to do with the source of the protein. Protein is mainly derived from animal food and plant food. The amino acids contained in animal protein and plant protein are different, which means that their nutritional value is also different.
Animal protein mainly comes from meat, eggs and milk of poultry, livestock and fish. Generally speaking, the amino acid scores of meat (such as fish, beef) protein and milk protein are between 0.9 and 1.0.
Plant-based protein mainly comes from rice noodles and beans, but the protein nutritional value of rice noodles and beans are different. The protein derived from rice noodles lacks lysine (an essential amino acid), so its amino acid score is low, only 0.3 to 0.5, and the degree of absorption and utilization of this type of protein by the human body will also be worse. Of course, this deficiency can be improved by scientific methods. For example, adding lysine-rich legumes to rice noodles can significantly improve the amino acid score of protein.