Benefits and side effects of protein powder for muscle and weight gain for men and women

Protein powders available in the market are derived from various sources. These powders are further modified to suit individual needs. The major sources of protein powders most commonly used today have been listed below.

1. Protein powder containing lactose:

These protein powders are obtained from milk or milk products and contain carbohydrate lactose.

• Whey protein powder: The most common source of protein powder is whey protein powder. The liquid part of the milk that remains after it has been curdled and strained is called whey, which is used to make this supplement. This makes whey protein powder highly soluble in milk and easily absorbable by the human body. It is usually branded as the most favoured gym protein powder.
• Casein protein powder: Casein is a protein found in milk that is much slowly absorbed and digested by the human body. It is often marketed as a ‘superior’ source of protein, though its effect has been found to be similar to that of whey protein powder.

2. Lactose-free protein powder:

These protein powders are mostly plant-based products that do not contain dairy, hence lack lactose. These type of protein powders are also often referred to as vegan protein powders.

• Soy protein powder: It is a type of protein powder obtained from the soyabean plant. Soybean has been found to contain protein in sufficient amounts. This plant-based protein powder is considered as a good source of protein.
• Pea protein powder: Another popular plant-based source of protein is pea protein powder. This is commonly used because it is free of dairy as well as gluten constituents.
• Brown rice protein powder: Brown rice is a good source of protein, and thus, brown rice protein powder is popular among vegans and vegetarians. The effects of brown rice protein powder on the body have been found to be similar to that of casein or whey.

3. Egg protein powder:

This type of protein powder is prepared from the whites of the egg. The egg whites are dehydrated and crushed to form a powder. The egg protein powder contains all the required vitamins and minerals in addition to its protein content.

The benefits of protein powder are profound, which makes it a favourite supplement for people of all age groups. The major benefit of protein powder intake has been recognised as an increase in body mass facilitated by these supplements. Given below are some of the most notable benefits of protein powder consumption.

• Helps gain weight: Protein powder is well-known for its benefits in weight gain, especially in people with lower BMI. Instead of increasing your fat reserves, it bulks up muscle mass, ensuring that you gain healthy weight.
• Promotes weight loss: When taken under the guidance of an expert, protein powder can be an excellent addition to your weight loss diet. It promotes satiety and curbs hunger pangs, helping you eat less.
• For building muscles: Recent studies indicate that consumption of protein powder along with intense training helps build muscle mass while at the same time providing you with toned muscles.
• Benefits for women: Protein powder is loaded with various nutrients, minerals and vitamins that are effective in preventing nutrient deficiency, promoting healthy weight gain and maintaining strength and muscle tone. Consuming whey protein also provides calcium and vitamin D, which strengthens bones.
• Reduces blood pressure: It has been evidenced that whey protein facilitates blood pressure reduction due to the presence of lactokinins. However, if you are a hypertensive person, it is best to talk to a doctor before taking protein powder.

It is relatively easy to make protein powders at home with the right blend of ingredients. Homemade protein powders do not contain any artificial sweeteners and added preservatives which reduces their side effects. The most notable benefit of homemade protein powder is that the flavour can be modified according to one’s choices and extra nutritious products can be added accordingly.

How to make protein powder at home

The recipe to make homemade protein powder is relatively simple. Given below is a detailed procedure that can be followed to make protein powder at home.

Ingredients for homemade protein powder

• 3 cups (240 gm) instant nonfat dry milk, divided
• 1 cup (80 gm) of instant dry oats
• 1 cup (142 gm) almonds
• Any flavouring of your choice

Steps to prepare homemade protein powder

1. Add 1 cup of instant dry milk, 1 cup of oats, and 1 cup of almonds in a blender. Grind until smooth.
2. Add the remainder of instant dry milk in the blender and grind it for a few times until completely blended.
3. Put the mixture in an air-tight container and cover it.
4. Store it at cool room temperature if you plan to use protein powder within 2 weeks.
5. If you plan to store it for a longer duration, keep the mixture to prevent the nuts from turning acidic.

How to use homemade protein powder

• Scoop out 1/2 cup of protein powder and mix it with 1/2-1 cup of liquid (milk/warm water/juice) in a blender.
• Let the mixture sit for 5-10 minutes for the oats to plump.
• The homemade protein powder is ready for consumption.

The dosage of protein powder depends upon the type of protein powder being consumed and the type of body mass which is desirable. The dosage may vary from person to person. So, it is essential to consult a dietician or physician regarding the right dosage of protein powder. 

Protein powder has several health benefits when used as supplements in appropriate amounts. However, unmonitored and excessive use can result in severe side effects. The most commonly observed side effects due to the unregulated consumption of protein powder have been mentioned below.

• Affect the digestive system:
  Whey protein powder and casein protein powder are the two most popular supplements, that are milk derivatives. These protein powders are rich in lactose, a carbohydrate naturally present in milk. People who are intolerant to lactose, should, therefore, avoid using these protein powders, as it can have side effects in them. Excessive intake of these proteins can also cause increased bowel movements, bloating, nausea, and diarrhoea.
   
• Unhealthy weight increase:
  Protein supplements can also lead to unwanted weight gain in the form of fat if taken in excessive quantities. The workout regime should match the protein intake, or the unutilised calories get converted into fat. This accumulation of fats leads to excessive weight gain within a short period of time.
   
• Kidney damage:
  Ammonia is a by-product produced as a result of protein metabolism. Ammonia is converted into urea, which is eliminated from the body through urine. A person consuming a high amount of protein excretes a higher amount of urea. This puts the kidneys under additional pressure to filter out large amounts of urea from the blood. Large quantities of protein consumed over a long period might lead to an increased risk of renal (kidney-related) disorders.
   
• Excessive lowering of blood pressure:
  People taking medicines for high blood pressure must consult their physician before taking protein powder supplements as their blood pressure may be excessively lowered by using these supplements. (Read more: High blood pressure symptoms)
   
• Affect liver:
  A diet consisting only protein supplements and no carbs can drive towards ketosis, a state where the body metabolism utilises fat as the major source of energy. This leads to high levels of acidity in the blood. Blood that is consistently acidic has been found to impair liver function. It can cause inflammation of the liver that might result in severe liver disorders. 
   
• Dehydration:
  High amounts of protein can cause dehydration. It is essential to consume large amounts of water when the intake of protein is high.
   
• Acne:
  Whey protein is known to increase the production of a hormone called IGF, or insulin-like growth factor. This hormone can trigger sebum production and development of acne as a result.
   
• Heavy metal poisoning:
  Certain heavy metals like lead and arsenic are found to be added in protein supplements. These metals could accumulate in the body and cause heavy metal poisoning. To avoid such threats, it is safer to use homemade protein powders as supplements. 

Protein is an inevitable part of the diet, but taking it in excessive quantities is not advisable. So, one should ensure that they take adequate amounts of proteins as per the health requirements without going overboard with it. It is always recommended to consult with your doctor before starting with the use of protein supplements.