Do you really need protein supplements?

Protein powder is gaining popularity as a nutritional supplement. But should you take it or not? Know these facts before you decide

Kumar follows no-supplement bodybuilding diet.

What are protein supplements? 

• Protein supplements contain different types of protein in varying amounts. They may include milk, whey, casein, egg, soy and rice. Bodybuilders, athletes, gym enthusiasts and dieters take them to meet daily protein intake requirements. Whey protein is one of the most commonly used protein supplement because it is a complete and balanced protein source. 

Benefits of whey protein

• Whey contains all the nine amino acids necessary for human dietary needs.
• They are usually “grab and go”, a convenient source of high-quality protein.
• High-quality whey contains 20 to 30 gram of protein per serving.
• Proper protein timing is essential to maximising muscle gains. Supplements provide you with the ability to have a fast digesting protein meal whenever you need it. 

Are they safe?

• Although most protein supplements are not harmful, I insist that any protein supplement should be taken under medical supervision to avoid future complications.

What if they are consumed in excess?

• Additional protein is deaminated (the nitrogen is removed) and stored as fat.
• Our kidneys are forced to work harder to expel urea. This could lead to kidney problems.

How much protein do you need daily?

• According to United States Department of Agriculture (USDA)’s RDA for protein, you should take in 0.8 grams of protein per kg of your bodyweight in a day.
• If you are doing strength training, you can take up to 1.5 grams of protein per kg of your bodyweight in a day.

Do you really need protein supplements?

• If you can’t get adequate amounts of protein from your regular diet, you can take supplements to fulfill your daily protein requirements.
• As long as you fulfill your daily protein requirement from your regular diet, you don’t need any protein supplement to build muscles.

AN INSPIRATIONAL STORY

Kumar Handa, an Amdavadi fitness enthusiast, has transformed his body in just 10 months without depending on protein supplements. He follows the ‘No-Supplements’ body-building diet. Kumar consumes protein-rich food and gets enough protein from different sources every few hours. 

HIS FOOD PLAN

• Breakfast: Paratha and Milk
• Snack: Beet and Cucumber salad and Cheese
• Lunch: Green Vegetables Sabji, 3 Roti, Curd, Dal, Rice
• Tea
• Snack: Rajma / chana / mixed sprouts
• Pre workout: Banana shake
• Post workout (dinner): Egg whites with low fat paneer

HIS WORKOUT

• 15-min cardio, 60-min weight training, 5-day/week

HIS LIFESTYLE

• Active throughout the day
• Sleep 7-8 hours
• No naps in the afternoon
• Eats non-vegetarian food once in a week or fortnight when he eats out.

Original Source: http://www.ahmedabadmirror.com/article/3/2013080320130803021251137db364e22/Do-you-really-need-protein-supplements.html