Taking protein supplements is quite a controversial topic because of the ongoing debate on whether it is good or bad for health. Many think these supplements will make them beef up too much like a bodybuilder while others think they harm their health because they have side-effects. So what’s the real deal? Which supplements should you take? What are protein isolates? We find out answers to these questions from sports nutritionist Priya Kathpal.
Unlike what many people think, protein supplements are essentially made up of protein from natural sources so they aren’t harmful. They are just in powder form and one can consume them in different ways such as with milk or water. There are also different types of supplements available based on the concentration of protein in them and protein isolates are one of them. Also read these facts about whey protein.
What are protein isolates?
Protein isolates are dry, powder form of food ingredients which have been separated or isolated from other elements. Foods usually high in proteins like milk, soy, pea, chickpeas, etc. are used to make these powders thus giving whey protein isolate, soy protein isolate, pea protein isolate, etc. This process makes the powder 95-98 percent protein and nearly carbohydrate and fat-free. Here’s how to select a protein powder.
Why should you have them?
If you are one of these, it is recommended you consume protein isolates:
Vegetarian or vegan
These powders are available in the form of dietary supplements and are recommended as a convenient way of meeting your protein requirements especially if you are a vegetarian or vegan. Vegans can skip whey protein isolates since it is made from milk and have pea protein isolates instead.
Lactose-intolerant
Protein isolates become extremely important in cases where protein requirements are higher and there is an underlying carbohydrate or fat digestion issue. For example, a person with lactose intolerance may not be able to digest a protein supplement made from milk unless it is lactose-free. This is where whey protein isolates can be used as they are carbohydrate and in this case lactose- free too.
Bodybuilder
These supplements also play an important role in sports nutrition especially competitive sports like weightlifting, bodybuilding, etc. where one has to maintain a very restrictive diet to achieve advanced fitness goals without compromising on a vital nutrient like protein.
How much do you need?
One needs to keep in mind that the dosage of such supplements is very personalised and depends on factors such as one’s activity level, protein requirements and other lifestyle choices. So it is best to consult a nutritionist who can suggest what is the right amount for you. Does whey protein have any side-effects?
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