Whether looking to bulk up or simply try to gain muscle, protein powder is the first thing most fitness enthusiasts add to their shopping carts. Once strictly prescribed, protein powder has now become a must-have for the average gym goer. However, a new study conducted by researchers at Rajagiri Hospital in Kerala has worryingly revealed that 70% of Indian protein powders contain incorrect protein information. The team tested 36 protein supplements, of which 14% of the samples contained harmful fungal aflatoxins while 8% were found to contain pesticide residues. With the health risks associated with consuming substandard protein powder and its popularity among youth, we talk to medical professionals about safe protein consumption.
What is protein powder?
Protein powder is a blend of various sources of plant protein – think hemp – and eggs or milk (casein or whey protein). Some powders contain sugars, flavors as well as vitamins and minerals.
Natural sources or supplements?
According to nutritionist Kavita Devgan, natural protein sources should be preferred over their powdered counterparts. “However, if you are considering supplementation, consult a nutritionist or dietitian. Research the brand you choose and look out for added sugars, artificial sweeteners or preservatives,” she says. “Some protein supplements available in the market are high in sugar and carbs, which can be problematic if consumed unregulated.”
Dr. Shri Ram Kabra, Director, Department of Nephrology and Kidney Transplant Medicine, Marengo Asia Hospital, Faridabad, warns that excessive amounts of protein can also cause adverse effects. “Excessive protein intake can lead to kidney damage,” he says, “overworking the kidneys and causing excessive acid load can lead to kidney damage in the long run.”
Age is also an important factor to consider when scanning labels. “Younger adults may benefit from whey protein for muscle growth, while older adults may prefer collagen for joint health,” explains nutritionist and dietitian Nupur Patil.
Scoop out a moderate amount
Ginni Kalra, head of dietetics at Aakash Healthcare Super Specialty Hospital, New Delhi, tells us, “Most recommended protein intake varies according to age, weight, activity level and overall health. A moderate protein intake of 0.8 to 1 gram per kilogram of body weight is sufficient for the average person, while athletes may require a slightly higher protein intake of 1 to 1.2 grams per kilogram of body weight.
