What Does Protein Powder Do? Proteins are the building blocks of our muscle tissue. They are formed by linking amino acids with peptide bonds and are separated from carbohydrates and fats because they contain nitrogen. Proteins have different functions according to their structure.
The functions of proteins in our body are as follows; They are the formation of body tissues, their repair, healing of wounds, being a source of heat and energy, playing a role in the secretion of many hormones and body fluids, helping to strengthen the immune system, regulating other metabolic and structural events, and playing a role in the synthesis of nitrogenous substances.
In this article, we will talk about What is a protein powder? What are the benefits of using whey protein powder for daily protein needs? Are there any damages to protein powder? How to use it? How is it produced?
Why should you read this article specifically? (Finally, there is the summary!)
An ordinary day, an ordinary person:
Hey Seriously! I take 600 grams of chicken, 6 eggs, 2 cans of tuna, protein powder, and BCAA a day. All of this is wearing me material and spiritual, but I only get 3 times my weight of protein. Do you think it is enough? But all of them are animals…
An ordinary day, an ordinary news page:
Think again before you drink protein powder! Especially the protein powders used by bodybuilders cause many problems such as brain tumors, heart and kidney diseases!
Can you understand now?
So keep reading and you will be surprised.
From the need for protein to the fact that protein powder kills people, there is a lot of superstition and nonsense on TV, on the Internet, in gyms, in family conversations. As the Growbigzen team, we want to put an end to all of these with scientific facts in a single article.
We have compiled this article with the experience and knowledge we have gained from hundreds of thousands of followers, hundreds of athletes, and many scientific articles we read, good reads to you. Please join us with your comments and share our work with our friends if you like it!
What is Protein Powder?
Protein powder is the product obtained by pulverizing the whey produced during cheese production using various filtering methods. During this filtration, whey is purified from its high fat, sugar, and salt and is enriched in protein and presented to the market as ” whey powder”, in other words ‘ whey protein.
We cannot say that protein powder does not deserve to be the most popular supplement. The benefit of protein powder is that it contains protein. Voodoo is not a hocus-pocus product. You may need to take it when protein is lacking in your diet. Whey Protein consists of milk, it is not an unhealthy product. There are other ways of production (from eggs, rice, etc.)
Protein powders appear in 2 different forms as whey and casein. Casein is an ingredient found in milk at 80%. Unlike whey protein, it is digested and absorbed slower by the body ( 1 ).
We will examine all these in detail now, and you will use your money wisely.
What is Protein?
Before understanding the powder, let’s get general information.
It is a complex organic compound that emerges as a result of the chain linking of protein amino acids. There are many protein structures in the food we eat, as well as in the mortal body like us.
Proteins contain 4 calories per gram but are consumed last at the time of hunger. Burning protein as energy would bring a huge bill, as they participate in many structures in the body. We use “cheaper” carbohydrates for this.
Because they are very important for tissue formation, they are also the most important component for building muscle. This is why it is popular in the sports community.
What is Amino Acid?
Proteins are digested and used as amino acids, so amino acids do all this work. The interesting thing here is that while there are 20 different amino acids, our body can only produce 12 of them. All 8 amino acids are essential amino acids that must be taken from outside with food.
You may have heard that some amino acids are called “conditional essentials”, while they can be produced on good days, so to speak, but not in a difficult situation. For example, glutamine is one of them.
What Are the Benefits of Protein?
Protein has many benefits. It is indispensable for health, but if we count it for athletes:
- Increases protein turnover and positive nitrogen balance: Our tissues must replace worn-out proteins by synthesizing new proteins. Protein intake increases this. When not enough, protein synthesis will decrease.
- Protein has a high thermal effect: While 2-3% is spent for the digestion of fats and 6-8% for the digestion of carbohydrates, 25-30% of the energy it brings is spent for the digestion of proteins. So if we are eating too much, eating it from protein will reduce unwanted weight gain. Think about it, you think I got 400 calories, but actually 300!
- Increases glucagon: A hormone that plays a role in fat burning.
- Increases growth factors: Increases hormones that help cells grow.
- Increases supplementary foods that support the body: Beneficial ingredients such as CLA, BCAA, creatine, l-carnitine, l-glutamine are found in protein-containing foods. When enough protein is taken, it does not need to be supported from the outside.
For these reasons, protein is an essential food.
- It supports the reduction of triglyceride values in the blood.
- It helps to reduce bad cholesterol and increase HDL (good cholesterol levels).
- It helps you to complete the missing portion of the protein you need to take daily.
- It helps to reduce the recovery time after training and the symptoms that occur after excessive training.
- It helps support immune functions.
- It helps to increase your existing muscle mass with good exercise planning.
What Does Protein Powder Do?
The purpose of protein powders is to add extra protein to the diet and to meet the amount of protein required for protein synthesis by the muscles.
If the protein you get from your meals is enough, taking extra protein powder will not have any extra benefits for muscle growth in most cases.
1. Protein Powder Prevents Muscle Breakdown!
Our goal after sports is to damage the muscle tissue. In fact, there is some muscle breakdown involved. Just as there is chaos inside the cell as the cell divides, we stretch the bow back to throw the arrow away, we sometimes need destruction in life, and that’s good!
Protein powder does not prevent this destruction, but it does prevent this destruction from continuing. If you eat quickly after training, you can support muscle growth.
Of course, if you have eaten a protein or amino acid source close to the training hour, protein powder is not necessarily needed.
In addition, the main benefit of protein powder is that when you are on a fat-burning diet, you are already consuming fewer calories, so you can get something with low calories and high protein. So it helps you keep your macros in place. Many things you eat cannot do this as easily as a protein shake.
2. Protein Powder Builds Muscle! (Even Bone!)
In fact, protein or amino acid makes muscle. But as we mentioned again, protein powder provides convenience if you do not have any nutrients in your body at that moment.
How it does this helps you maintain a positive nitrogen balance after training as whey is digested fast. A positive nitrogen balance is essential for new tissue formation.
On the other hand, calcium is very important for the skeletal musculature and its deficiency can be overcome by consuming whey protein. One scoop of powder meets the need for about 20% calcium.
3. Protein Powder Burns Fat!
Of course, not directly, you should understand this now. But when sports and proper nutrition come together, you will burn fat.
The biggest contribution of protein supplements is their high amino acid content despite low calories. Of course, it is possible to achieve this with diet, but it is difficult.
Thanks to protein supplements, the body remains anabolic. Anabolism means muscle growth. This is called reverse catabolism and refers to muscle breakdown. Growth hormone secretion: A proper hormone level is essential for health. Adequate protein intake ensures that the body receives the necessary building blocks for growth hormone. Growth hormone deficiency slows down the metabolism, causing muscle wasting and various ailments.
As we mentioned above, the body needs more energy to digest protein, so it speeds up the metabolism. When protein intake is less than it should be, it becomes difficult for the body to burn the fat stores into energy by activating the metabolism.
Protein helps the level of insulin in the blood, which is an important factor for proper energy cycling.
7. Protein Powder Makes Nutrition, Life Easier!
In fact, this is the biggest difference, everything else is not something that fish, chicken, and red mullet cannot do.
Lives are very busy now, so industries such as diet food service have grown and now we want to make every job easier and focus on our own business. In fact, this is essential in one place for us to be better athletes, this is the subject of another conversation.
If you do not like to prepare food for yourself if you cannot get protein easily and deliciously, is there good enough to meet your needs with a delicious shake?
You can also make simple recipes with the powder, it will be easy to gain weight fast with high calories.
On the other hand, protein powders can be helpful for relatively difficult disciplines such as the ketogenic diet and the vegetarian diet. There are even herbal powders for vegans.
While claiming all these benefits, our source is Examine.com’s Researchers and Doctors, because interpreting individual studies can be a bit heavy for us coaches and dieticians. You can even find out how hundreds of studies were obtained, who paid for them. It’s not that we can’t do it, our head is broken, but they do better than us
How Is Protein Powder Made?
There are many types of protein powders. The most common are whey and casein protein. Both consist of milk, of animal origin. The less common egg protein is also of animal origin. In addition, plant-based protein powder is produced from soy, peas, and hemp.
Let’s examine the types of protein powders one by one.
Whey Protein Powder
What is Whey? Whey is a product obtained in cheese making. So it comes from milk. The protein part is isolated from whey and its powder is formed. Therefore, it is of animal origin and contains lactose.
For those who are lactose allergic, it would be sensible to use products that contain lactase enzymes. The added lactase enzyme breaks down the lactose, so it is more easily digested.
Fat is separated from the whey and used in different foods. Processing can be done simply by drying or removing protein-free materials such as oil. Whey protein is a fast-digesting protein.
Casein is a phosphoprotein. We can say that it is the main protein of milk. It is produced from milk. It has adhesive properties. It contains all the amino acids required for development and survival.
Someone who is not allergic to milk may be allergic to casein, so it is a good idea to consult a doctor if it causes discomfort to use.
When the casein protein comes into contact with stomach acid, it forms a gel structure. It slows down the emptying of the stomach and the mixing of amino acids into the blood. Therefore, it is digested more slowly than whey protein.
According to researches, although it is not as effective as whey protein in muscle protein synthesis, it is more effective than plant-based proteins.
Eggs are a great source of protein. When calculating the digestion rate of the protein, 100% is taken as the reference. It is a complete protein source like other animal-derived proteins. It contains all the essential amino acids.
Since egg yolk is not used when making egg protein, it may be a little weak in satiety. Apart from that, it will be a useful source of animal protein for those who are allergic to milk.
Although not as much as whey protein, it contains a good amount of leucine. Leucine is an essential amino acid for muscle protein synthesis.
Herbal Sourced Protein Powders
There are protein powders produced from many plant sources separately. These include peas, soy, brown rice, and even hemp. There are also protein powders produced using multiple plant sources.
If the vegetable protein powder is of poor quality, it will not always be a complete source of protein like animal proteins. However, amino acids that are relatively lacking in protein powders produced from mixed plant sources can be fortified. Therefore, when buying vegetable protein powder, we need to pay attention to its content.
One benefit of plant-based protein powders may be more beneficial in suppressing appetite than whey and casein. It will also be digested more slowly than animal sources because it has a higher fiber content.
Vegetable protein powders will be beneficial for vegan athletes to take protein more easily. Thanks to fortified protein powders, a vegetable protein with full amino acid content can be consumed.
Types of Protein Powder on the Market
Concentrated protein is obtained by extracting it from food using heat, acids, or enzymes. It is about 70% protein. The remaining calories come from carbohydrates and fat. In other words, it contains some carbohydrates and fat.
Isolated proteins go through another filtering process, unlike concentrated proteins. This way even more carbohydrates and fats are separated. Isolated protein powders contain up to 90% protein.
With the use of even more heat and acid in hydrolyzed protein, the bonds of amino acids are broken. In this way, amino acids are more easily digested. This is the extra efficiency of hydrolyzed proteins.
How to Use Protein Powder?
You can take the amount of protein powder as much as you need to complete your daily requirement. There is no harm in taking too much protein.
The need for protein on sports days will not be different from other days, because your muscles are renewed on the day you do not exercise. The calculation is already done accordingly.
You can mix the powder in water as it is written on the package or in milk if you want a little high calorie and drink it. Pretty simple
If you need to take it before your workout, we recommend taking it with water. Milk is not something to recommend, especially before training, for many reasons. We can say the same about whey, which consists of milk. We recommend you to be hungry anyway before the workout, a separate conversation.
When Should I Use Protein?
The usage times of protein supplements vary according to the type.
After waking up, your body is hungry. Since you haven’t taken protein for a while, your body needs a fast-digesting protein source to keep your positive nitrogen balance.
It’s a good idea to use both a fast and slow-digesting protein source at this stage. This can be a solid source of protein, such as eggs and cheese, or a protein drink such as a whey/casein protein powder mix.
Fast-digesting protein allows the body to quickly reach a positive nitrogen balance and takes a step towards muscle growth. A slow-digesting protein source, such as casein protein, will keep amino acids flowing into the bloodstream and will keep you going until the next protein meal.
Your pre-workout meal should contain a slow-digesting protein powder that will maintain a positive nitrogen balance in your body while you train.
For post-workout, an approach similar to what you do after waking up in the morning is good. Consume a blend of fast and slow-digesting protein sources to help you recover after your workout and maintain a positive nitrogen balance until your next meal.
Snacks other than regular protein supplements taken throughout the day should be chosen from slow-digesting proteins such as casein or egg protein. Slow-digesting protein taken between two main meals helps your body maintain a positive nitrogen balance throughout the day.
Taking a slow-digesting protein supplement before going to bed maximizes your nitrogen balance while you sleep. For this reason, Casein protein is a good choice before going to sleep.
How Much is the Daily Protein Need for Athletes?
I don’t know if you would believe it, but Protein is not a food that is very hard to find and we lack too much! Let’s see what’s on this topic:
1988 – Walberg et al. ( 1 ): 1.6 grams of protein per kilo is sufficient to maintain a positive nitrogen balance (muscle growth occurs) in weightlifters on a hypocaloric diet (low calorie).
• 1992 – Lemon et al. ( 2 ): There is no difference between 1.3 grams and 2.6 grams per kilo in inexperienced bodybuilders, ideal for a positive nitrogen balance of 1.65 g / kg.
• 1992 – Tarnopolsky et al. ( 3 ): There was no difference in protein synthesis, lean mass gain, or strength increase between 1.4 grams and 2.45 grams per kilogram intake, with high protein oxidation in the overtaking group (indicating overdose, burned).
• 2006 – Hoffman et al. ( 4 ): No difference was found between 1.7 grams and 2 grams per kilo in terms of body composition, strength, and hormone concentration over 3 months.
Like these studies, we can add dozens of them to the list … ( 5 )
If there’s one thing I’ve learned from the tens of thousands of emails I have received, that amount will be underestimated. You might say, ” There must be a mistake, it must be much more and much more important than that. “
Well, let’s examine the question marks one by one.
Protein Need for Intense Sports
If you feel that you need to take more than these studies say because you are training too hard, bodybuilders who train 6 days a week for 1.5 hours a day did not add more than 1.65 grams per kilogram. ( 2 )
But I am an advanced athlete…
If you think you are an experienced and advanced bodybuilder and therefore need more than usual ( do you even lift bro? ), You need to know that elite bodybuilders need less protein than novice bodybuilders .
In fact, the protein needs of long-tempo endurance athletes are higher than even elite bodybuilders. This is because the more advanced you are, the less texture you can regenerate. The less tissue you wear and tear, the less protein you will need. Endurance athletes will have more needs due to their long-lasting catabolic training ( 6, 7, 8 ).
Likewise, people who inject steroid hormones do not need much. In this study, even those who took 1.2 times the protein per kg per day for 20 weeks were able to add 8 kg of muscle mass without any exercise ( 9 ). The reason for this is that the drugs used make the nitrogen balance positive by reducing protein breakdown in the body.
Protein Requirement While Burning Fat
Although some researchers say that overeating protein while creating a calorie deficit will help nitrogen balance, so people who want to burn fat will have their protein needs up to 3 times their mass ( 10 ), this has never actually been proven. In fact, according to some researchers, nitrogen balance does not always indicate protein deficiency ( 11 ). Just as taking too much will not guarantee a positive nitrogen balance, getting 1.6 grams per kilo is enough for those who want to burn fat ( 12 ).
In other words, protein needs are not high for people who want to burn fat, but increasing protein intake from healthy sources will not be a bad idea, as high intake will help them both create a calorie deficit and feel full.
Summing up the Daily Protein Need …
Research shows that between 1.2 grams and 2.2 grams of protein per lean mass are sufficient to maintain and increase muscle mass, even in the calorie deficit.
The lower the fat rate we have and the more calorie deficit we have, the better it will be for us to consume it from the upper limit. Taking more than this amount will affect neither performance nor appearance. If we take too much, at best we’ll get expensive glucose (sugar); because the body converts excess protein into glucose and uses it for energy. Or if we are consuming more calories than we need, these calories are stored in the body as fat.
It is a myth that we should get 2, 3, 4 grams per kilogram, which is not based on a scientific background.
What Happens If We Don’t Get Enough Protein?
Protein deficiency is not a big problem for a short time, you will not feel it.
Its constant deficiency may first impair your muscle development and then cause serious health problems.
We share this not for you to be afraid and panic, but for you to approach consciously. You should check your daily protein intake.
Is There Any Benefit From Taking Too Much Protein?
By now we must have realized that we don’t really need a lot of protein to build the body. But the industry has made so many advertisements and discourses to convince you; You wouldn’t believe a few vitamin-free researchers! Besides, science cannot respond to everything, what is love, for example? Is this the reality we live in or is it a fantasy?
While there are still many unanswered questions (!), If we eat too much protein, we will be on the safe side.
First of all, there are psychological benefits to making sure that we do not consume protein just to be “guaranteed”. In my personal experience, I have seen dozens of naive young people attacking training with the determination of people in the line of the BRT just because they drank protein powder. If these people are going to do their training a little harder with this belief, let them do it.
Besides the psychological benefits, as we wrote above, protein has a high thermic effect: so if we are eating too much, eating it from protein will reduce unwanted weight gain. In addition, protein consumption has a more filling effect than other foods.
We said that beneficial components such as CLA, BCAA, Creatine, L-Carnitine, L-Glutamine are found in foods containing protein. When you eat too much protein, you get too much of them and it may have a positive effect to some extent, maybe.
Which Foods Contain the Most Protein?
You should get your daily protein requirement calculated above every day for optimum development. It does not cause any problem if you fall below that minimum value from time to time, there may be benefits of going above it from time to time.
What we are wondering now is; Which foods contain protein?
Foods Containing Protein
• Animal sources: Red meat, fish, chicken, eggs, dairy products, animal protein powders (usually whey, ie whey).
• Vegetable sources: Nuts, legumes, cereals, vegetable protein powders (usually derived from soy, peas, or rice).
In general, these food groups contain a significant amount of protein to meet our needs.
Do Herbal Proteins Build Muscle?
It is not unknown what foods contain protein, but people’s biggest concern in this regard is whether or not vegetable proteins are counted. And unfortunately, there are too many legends running around on this subject as well. One of them is that vegetable proteins are not complete.
Almost every protein source in nature carries all the essential amino acids. In other words, vegetable proteins also have full amino acid content; however, from food to food, the amount of these amino acids can vary. So it carries, but maybe little.
Here, too, the concern is whether missing amino acid intake will be a problem. However, when we examine it, the protein sources that we call deficient are not missing, or they can be easily completed with other foods we eat ( 12, 13, 14 ).
If we had to eat a single food in limited quantities for the rest of our life; maybe then animal protein could be a little more important; but grains with legumes, nuts with grains and so on. we can balance. Considering that eating plenty of vegetable sources is much easier than eating plenty of animal sources, we do not have a serious situation to worry about.
In the studies on the amount of protein mentioned above, there is no particular interference with the protein source, so you do not have to take all of those amounts from animal proteins. If you meet your calorie needs with some milk and cheese in the morning, some meat chickpeas at noon, dried beans, and rice in the evening, you probably meet your protein needs easily.
Is Protein Powder Harmful?
Protein powder is made from milk, it is natural, not synthetic. The healthier the milk from which it is produced, the healthier its powder. This is the factor that determines the quality of the products. It is healthier than the bread on the table of millions. But when examined in-depth, problems related to milk also carry many protein powders.
Milk can cause allergies, acne, and problems such as gas and bloating in some people. Those with lactose allergies may prefer isolated whey.
Protein powders or proteins do not harm the kidneys. However, people with kidney problems should consume protein carefully and consume protein powder carefully. In general, consuming protein will make the pH balance of the body acidic, so drinking plenty of water will be beneficial for people who want to develop muscle.
About protein powder, from heart attacks, artificial muscles, sagging muscle building; There are superstitions ranging from too fast muscle building to abnormal growth. However, the benefits and harms of the product areas summarized, it is not an actionable supplement as it seems.
Now we come to the exciting part of the article. Let’s say we eat a lot of protein, will we encounter any negativity?
First, none of the studies mentioned above have shown that those who take too much protein experienced a downside. These studies were conducted on active, healthy young people.
Is Protein Harmful to the Kidneys?
It has been tested up to 2.8 times the mass in people with healthy kidneys and no adverse events were encountered ( 1 ). For people with healthy kidneys, protein intake does not seem to be a cause for concern, but it is recommended to increase protein intake slowly and consume plenty of water ( 2 ).
However, protein is definitely a nuisance for unhealthy kidneys. Therefore, restricting its intake may slow the increase in kidney problems ( 3 ). 0.6 grams per kilo is recommended ( 4 ). However, you should consult your doctor for your specific circumstances.
In fact, this is where it gets mixed up because it is not easy to understand whether our kidneys are healthy or not.
Kidney problems do not show themselves early. Therefore, it is very important for those who consume excessive protein to do research on kidney health, and those who see any abnormality in urine immediately consult a specialist.
Kidney problems are a serious issue, ranked 9th among causes of death. Animal proteins, in particular, are much more troublesome than vegetable proteins at the point of causing kidney problems ( 5, 6, 7 ).
If you experience an abnormal situation, it is normal to investigate it. Not panicking or blaming something.
Is Protein Harmful to the Heart?
There is no negative relationship between protein and heart. TV, newspapers, and worried families on this issue; Although it claims that especially whey protein powder enlarges the heart, this claim is known only within the borders of Turkey.
On the other hand, according to the American Heart Association, protein sources containing saturated fat may negatively affect heart health ( 8 ), but these claims also appear to have been debunked in a recent meta-analysis ( 9 ).
So you don’t seem to have to worry about your heart when consuming protein.
If you are, or are considering using, steroids, you may encounter many potential heart health problems. It’s not about protein, it’s about powder.
Well, is meat harmful?
Publications on this subject have recently appeared showing the cancer-related risks of meat consumption ( 10 ). In fact, researches on this issue cannot reveal a very clear result. We still do not know for sure what is what, because it is very difficult to investigate.
Still, there are serious risks. This is related to the type of meat and the way it is cooked. Since this topic is not as simple as our previous bets and probably the reader does not care about its details, I find it sufficient to summarize the comments of the researchers at Examine:
• Consuming red meat every day carries a serious risk of cancer, especially bowel cancer. Organic meat 1-2 times a week does not seem problematic.
• Consumption of high amounts of processed meat (sausage, salami) is to play with the fire.
• Playing with fire (overcooking, frying) is also playing with fire. Therefore, different cooking methods should be preferred.
Is Whey Protein Harmful?
Okay, protein may not be harmful to healthy people; but protein powder? Because they say “not natural”? Lookalike, Prof. Dr. He wrote an article in the newspaper, never put research under it as you did, but we should stay away from protein powder. He does not say the reason, but he knows something… What do you say, Growbigzen?
Frankly, I got around to this interesting question. Protein powder is a food, just like anything you buy from the grocery store. It is not a hormone, drug, chemical, synthetic product. Protein powder is what milk is. If you do not have a problem with milk (such as lactose allergy), you will not have any trouble with protein powder. In fact, if you have trouble with milk, you can benefit from isolated whey protein powder and milk protein and not trigger your allergies ( 11 ).
For God’s sake, is there any academic work that the world accepts? There are teams that carefully interpret the studies we have mentioned above. We have never seen anything like this in any of these teams. For some reason, these problems exist only in Turkey, hmmm …
Everything that is discussed in the media on this subject, without any scientific background, is the product of ignorance. Just as you go to the ministry-approved cheese and buy it from the market, you can buy ministry-approved protein powder from pharmacies, stores, the internet, from your friend, your gym, etc. You can take it.
Why Do Doctors Say Harmful Then, You Know?
We have heard this expression a lot, and we welcome it with respect.
If you think this way, you have to understand that being a doctor, or even a direct kidney doctor, does not guarantee that you know anything about what protein powder is.
Dude, something new is constantly coming out in the world, will I know everything about sports forever? Of course not. That’s why people specialize in their expertise, they can become experts in limited areas, even those areas are constantly changing.
What do they know about the production of powder that we and the experts we follow do not? If they know why are they talking about this in the media?
The place of doing science is academic work, creating media speculation is not science! Let them come out with a study, let them teach this to the world then.
E, these Protein Milk?
We see that protein milk that you can call whey-based instant protein shakes has become widespread in the market.
Naturally, the number of people who do sports has increased, and as the number of people who do sports increases, not the small protein powder brands, but the big milk brands have awakened to this situation. They made protein milk.
How is this different from the powder box you bought? Why doesn’t anyone say anything to milk, but the powder is said to be “banned”?
We leave the discretion to you.
Summary: Practical Tips On Protein Powder
Let’s wrap it up, you read a lot:
1- The protein we need to build the body is not too much. Many of us are in financial and moral difficulties to buy “expensive candy” unnecessarily! We can meet this need without much difficulty from herbal and animal sources.
2- If we cannot meet it, this will be necessary especially during the fat-burning period, protein powder will also help us meet our needs. So dust makes life easier.
3- It may be beneficial to consume more protein or more than needed. Excessive consumption does not cause any health problems in healthy people; However, if you have any health problems, it will be more appropriate to eat according to your doctor’s advice.
5- Excessive meat consumption is unnecessary as well as harmful! Protein is not only found in meat, or only in animal sources. Complete muscle growth can also be achieved with vegan diets.
6- If we need to use protein powder, we can use it whenever we want. There is no age for this, there is no need for a sports experience, there is no pre-post training requirement.
7- It can be used as it is written on the protein powder package. There is no hockey Pocus!
8- There is no such thing as every expert will be right every time they say it. You have to use your mind, nobody thinks of you more than you!