Perched at the heart of all fitness regimen is a good diet. And building muscles are directly proportional to optimal amount of protein intake. While most times a healthy diet equates to home cooked vegetables and soups, protein takes a back seat. Most diets fail as one does not take enough protein from food.
Loading up on protein sources like milk, poultry, fish, and red meat can make your meals expensive and even then, meeting the requirements can be difficult. Moreover, if workouts are a core part of the routine, demands can be higher. In this scenario, many opt for whey protein shakes or smoothies to counter the needs.
Although research on whey proteins is limited, they suggest that there are no ill effects of consuming whey proteins when clubbed with a balanced diet. A 2019 study, published in the journal Nutrients found that whey protein powders can help curb appetite and manage weight loss.
“Protein is essential for the repair and growth of muscles, as it facilitates the healing of micro-tears caused by exercise and the subsequent development of new muscle tissue,” says Srishti D Chatlani, sports nutritionist from Bengaluru.
Reviewed by Srishti D Chatlani, sports nutritionist from Bengaluru.
While whey proteins may have several benefits, they must be accompanied by a balanced diet comprising healthy fats and good carbs from fibre-rich foods. “Whey protein may also be acquired naturally from dairy sources like yoghurt and milk products. Supplements must only aid in getting whey protein when there is a lack of protein sources in the diet but should not substitute a natural source.,” says Chatlani.
While supplements are considered safe to consume, one must remember that overdoing will have consequences. Chatlani also cautions that supplementation must be guided by a nutrition expert to ensure good health and safety.
Read more on natural ways to maintain muscle mass here