In recent years, as a nutritional supplement, protein powder has become more and more sought after by consumers. It has even become a must-have "muscle building" food among fitness professionals.
So, what exactly is protein powder?
Can everyone eat it?
The so-called protein powder is generally a powder composed of purified soy protein, casein, whey protein, or a combination of the above-mentioned proteins, and its purpose is to supplement protein for individuals lacking protein.
In general, protein powder is mainly suitable for the following three categories of people: Category 1: Patients whose body protein is in a state of severe loss, including trauma, burns, infections, multiple fractures, tuberculosis, chronic hepatitis, diabetic gastric dysmotility, and Areas of skin ulcers, heart disease combined with cachexia, patients who have undergone major surgery, and tumor radiotherapy and chemotherapy.
The second category: patients with insufficient protein intake or absorption, including patients with anorexia nervosa, functional dyspepsia, and small intestinal malabsorption.
The first and second types of patients can take orally protein powder when the doctor has determined that the gastrointestinal function, liver and kidney function are allowed, and there are no special contraindications.
The third category: people at certain stages, such as pregnant women, lactating mothers, and elderly people with weak gastrointestinal function and low food intake, can be taken under the guidance of a doctor.
Protein for healthy adults
Daily meal is enough
An ordinary healthy adult over 18 years of age who is lightly physically active needs approximately 1 gram of protein per kilogram of body weight. The recommended protein intake for men is 65 grams per day and for women 55 grams per day.
The protein required by healthy adults can be satisfied through daily meals.
Eat a moderate amount of staple food (more than 6 taels for men, more than 5 taels for women, birth weight), 1-2 bags of fresh milk (250-500 ml) or the same amount of yogurt or soy milk, 1 egg, 3 taels of lean meat, 2 -3 Two legume products, etc., are enough to meet the daily protein requirement of a healthy individual.
Long-term high protein intake
Will increase the burden on the kidneys
Excessive intake of protein will be excreted in urine through the kidneys, which is not only a waste, but also high protein intake will bring many adverse effects on human health.
For example, long-term high protein intake will increase the burden on the kidneys, and even make the kidneys overloaded for a long time, and may therefore accelerate its aging and damage.
In addition, excessive intake of protein can also promote the dissolution of calcium from bone and increase the loss of calcium.
It is not recommended to take it blindly during fitness
Prone to cause anemia and malnutrition
Among some weight loss and fitness enthusiasts, there is a "high protein weight loss method" that has been widely spread.
The core of this weight loss method is to eat only protein foods such as protein powders, not fats and sugars.
The result of this is an excess of protein, and a serious lack of essential fatty acids, vitamins, minerals, and dietary fiber.
If things go on like this, it will lead to anemia and malnutrition, and the result may be that fitness and weight loss will not result in the first injury.
It is recommended that the fitness crowd consult a physician to evaluate factors such as exercise intensity, weight, and physical health, and to supplement protein in a reasonable and appropriate amount.
Don't abuse protein powder for children and adolescents
Don't add to the child's physical burden
Some parents believe that protein powder is a good thing, and eating more can help children grow taller and grow intellect.
In fact, a child's height and intellectual development are affected by many factors.
The protein that protein powder can provide is only part of the overall nutrition.
It can neither replace other nutrients nor should it.
On the contrary, eating a large amount of protein powder may cause an invisible and serious burden on the child's immature kidneys and liver.
Therefore, children and adolescents who can eat normally, generally do not need to supplement protein powder, unless they are in a period of heavy exercise, or are under a lot of study pressure, or because of picky eaters or vegetarian food, they cannot get enough protein from the diet.
It is still emphasized that natural diet is the mainstay, so that children can establish good eating habits.
7 categories of people ban protein powder
1. Those who are allergic to the components of protein powder; 2. Patients with inadequate gastrointestinal function, gastrointestinal failure, and fasting; 3. Patients with acute pancreatitis; 4. Patients with renal insufficiency; 5. Liver cirrhosis, hepatic Patients with encephalopathy; 6. Patients with high intestinal fistula; 7. Patients with severe trauma, burns, infection, etc. who are in the acute decomposition stage.
Text/Yu Kang (Department of Clinical Nutrition, Peking Union Medical College Hospital)