Supplements: Benefits, Hazards Of Protein Powder, And More Things

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Supplements

Do you know what exactly supplements are, it’s like extra help for your diet, in the form of powder, pills, liquids, etc rich in several nutrients.

But there are many rumours that supplements are not good for health. but what exact truth?

Supplement comes in several forms, and it has a negative and positive effect on health is totally depends on you.

like taking its high dose for a long time, not consuming enough water and foods with supplements, and any reaction may see side effects.

But some supplement is good for you if they are taken the right way, during nutrient deficiency you can take them, but consult your doctor first.

Consult your doctor if you are pregnant, on medications or have underlying medical conditions because it may interact with your health.

Protein powder, Pills, and Liquids

Here is info about what protein powder, pills, and liquids are, how are made, etc are:

Protein Powder: It is a popular dietary supplement that is majorly used by athletes, sportspersons, and gymers.

It contains proteins including soya, peas, nuts, and seeds.

Protein powder is mixed with milk, water, and other liquids to create a protein shake, which is best for pre-workout.

People often use powder to gain muscle, lose weight, improve overall workout performance and speed up recovery.

However, consuming more protein makes it difficult for the stomach to digest it, but it depends on the individual’s body, and exercise routine.

Pills: It is another way to increase diet and build muscle mass, they are made up of several ingredients mixed, like:

  • Magnesium, calcium, and other nutrients and vitamins
  • other pills mixer
  • chemicals like antioxidants, amino acids, botanicals, etc

Liquids: It is a new type of supplement, which is made up of several things like whey protein, soya, and a mix of other chemicals and ingredients.

Make sure to talk to your doctor, especially if it is your first time because it may not be suitable for you and may raise health issues.

Benefits of Supplements

Dietary supplements have several health benefits, make sure to consume them in moderate amounts which include:

Gain Muscle Mass

Supplements are popular for increasing muscle mass by breaking down stored fat and converting it into muscle mass.

The most popular item in supplements is creatine which increases the amount of creatine in muscle cells, which gives energy to high-intensity exercise.

High-intensity exercise is best for increasing weight, creatine speeds up recovery and enhances muscle mass, power, and constancy.

A study showed that consuming creatine during a resistance training program can increase muscle mass, compared to resistance training.

It is vital to take all the info about supplements and talk to your doctor, especially if you have a medical condition or are on medicines.

Improve Physical Performance

Most dietary supplements contain creatine, whey, caffeine, and beta-alanine which motivate you to train hard, resulting in improved performance.

Some studies have shown that DHEA supplements can improve performance, but some do not believe (2).

Creatine: Several studies have shown that creatine helps in high-intensity exercise such as deadlifting, and lifting heavy weights.

Whey: It is made up of two proteins casein and whey, which is separated from milk with the help of casein, made as a by-product of cheese making.

Caffeine: It triggers the adenosine hormone which increases the blood pressure and heart rate, as resulting keeps you already and awake.

Beta-alanine: It is a natural amino acid found in muscles and helps reduce muscle fatigue, which gives you more energy to do more workouts.

A 2012 study by medicine and science in sports and exercise revealed that beta-alanine boosts runner performance by about 3%.

However, consume it in moderate amounts, consume healthy food and drink enough water throughout the day.

Boost Energy level

Of course, supplements boost energy levels by triggering hormones that trigger mental alertness and reduce fatigue.

See, supplements contain several ingredients like soya, fish oil, vitamins, minerals, a mixer of food, and chemicals to boost the overall version.

What supplements exactly provide a person that gives a person more energy? here are:

  • Level full fill for your nutrient deficiency
  • trigger alertness
  • boost testosterone level
  • increase blood flow and increase oxygen level in cells which gives you more energy
  • maintain hormone balance

Coffee flavour protein powder contains caffeine, which interacts with your sleep by keeping you awake.

In addition, drinking frequent coffee keeps the person awake, which affects your sleep negatively, as well as your health.

Full-fill Nutrient Gap in the Diet

If your food consumption intake is not enough for your body, then you choose protein powder and other supplement forms.

Supplements contain several vitamins, and minerals, like omega-3 vitamins B, C, and K, and probiotics, which help in absorption, etc

Older people’s nutrient absorption is reduced and their muscle mass is also, so they should add supplements to their diet.

Make sure totally do not depend on supplements they just extra help in your diet, so consume proper food intake on a regular basis.

Support Mental Health

Yes, supplements support mental health, but how? Mental health refers to handling stress, and situations, realising well-being, etc

Supplement supports mental health by providing you with self-esteem, and confidence, reducing the risk of depression, and other mental disorders.

Supplements trigger our neurotransmitters (regulate sleep and mental processes) and release feel-good hormones like dopamine.

A study reveals that individuals who consume rich-quality protein in their diet have lower levels of mental concern like anxiety, and depression.

Another new study found that omega-3, probiotics, and vitamin B supplements improve social anxiety, and mild to moderate depression symptoms in adults.

Poor mental health raises other health concerns, like negative thoughts, and not being aware of health, and increases the risk of anxiety, and depression.

Other Benefits of Supplements

There are other several benefits of adding supplements to your diet, so make sure to follow a healthy lifestyle here are:

  • Reduce the risk of diseases like bone issues, joint pain, chronic pain, heart disease, cancer, etc
  • loaded with several properties like antioxidants, anti-inflammatory, etc
  • improve nutrient absorption, especially good for older adults

It is important to not depend on supplements with this, do regular exercise, and follow a healthy diet plan.

Hazards of Protein Powder

Protein powder is deemed safe if it is consumed in the right way, and not consuming it in the right way can even lead to death.

Here are the hazards of protein powder which include:

Digestive issues: Consuming protein in the long term may increase the risk of gut health, and not consuming healthy food and enough water increases its chance.

A study showed that protein powder decreases health-promoting bacteria in athletes’ guts, however, some studies do not believe it.

Allergic reaction: Some people may be allergic to ingredients in protein powder, such as soya, and whey, which is known as food allergy.

It can range from mild to severe, In some severe cases, allergies can trigger a life-threatening reaction known as anaphylaxis.

Kidney issue: There are several cases found, even near me, where told that people were taking supplements which leads to kidney issues.

Consuming an excessive amount of protein makes it harder for a kidney to filter fast, which over time leads to kidney issues like failure.

Weight gain: It is also seen in mine, where during gym I used protein powder, but after leaving the gym, my body increased too much due to powder.

It occurs due to calories and sugar, so it is important to choose protein with low sugar and other ingredients.

But why does consuming protein powder lead to weight gain? see, if you do not burn calories, it converts calories into stored fat, leading to weight gain.

Interact with medicines: It definitely occurs, if you are on medications because supplements contain chemicals and a mix of several items.

During medication or medical conditions body is weak, so consuming supplements may worsen the situation.

If you are pregnant or breastfeeding women, on medication, and underlying medical conditions should first talk to your doctor.

Healthytalk8 do not recommend any supplements, or medicine, because everyone has different body, health, and conditions,

Overall, Protein powder is safe, but when it is consumed in the right way, talk to your doctor if you are new to choosing supplements.

How to reduce the risk of buying fake supplements here:

  • Choose lab tested, and scan the QR code for supplement purity
  • take a small amount of protein and then gradually increase, if you notice any discomfort, then quit immediately.
  • choose low sugar, calories, flavoured and chemicals powder
  • if you have any doubts then you should talk to your doctor

Down Line

Supplements are the best way to add extra protein in your diet and if you are in nutrient deficiency, then you should add it.

Make sure to consult your doctor before buy any supplement, it may interact with your condition or may worsen the situation.

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2 Comments

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  2. […] or high blood pressure, liver problems, and anxiety disorders make sure they take green tea supplements or […]

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