Potential side effects of protein supplements gym enthusiasts must know

A small amount of protein in a shake is generally not a big deal to drink daily for healthy people. But when various daily protein supplements begin to replace other essentials in the diet, such as healthy fats and nutritious fiber-rich carbohydrates, it becomes a cause for concern. To prevent a nutritional imbalance or other more serious side effects, you should always consider balancing the amount of protein you take in with other nutrients during exercise.

Whey protein is the most common protein supplement that is high in amino acids and contains a number of globular proteins that have been extracted from the liquid substance predominantly present in milk. A high intake of whey protein can cause headaches, diarrhea, nausea, acne
flare-ups, stomach pains, weight gain, and bloating. These are some of the short-term adverse effects of consuming whey protein, while some long-term side effects, especially those related to the heart, can be detrimental to the body.

Why people with heart or kidney problems should be more careful

In general, people with heart or kidney problems should be careful about taking too much protein because the heart or kidneys may have trouble processing large amounts. Although it is known to promote muscle building, consuming it without exercise can cause it to behave completely differently and produce undesirable effects. The biggest problem is that excess protein from supplements is often high in saturated fat, which can contribute to higher levels of LDL (low-density lipoprotein), or “bad” cholesterol. As a result, whey protein can influence heart functions, disrupt heartbeat, and cause cardiac arrhythmia, cardiac arrest, and other serious heart problems.

How protein supplements can affect the liver and kidneys

Additionally, if whey protein is consumed without regular exercise, it could also cause liver damage over time. Since the kidneys work to remove extra protein, consuming too much protein supplementation can also cause the body to become dehydrated, leading to increased urine volume, calcium excretion, and plasma urea concentration. When our kidneys find it difficult to digest more protein, our blood can become acidic, and overworked kidneys can also lead to kidney stones.

Also, when too much whey protein is consumed, the body develops a mineral imbalance that reduces bone density. It could affect the bones, which could further lead to osteoporosis. Many people with gout have reported that taking protein supplements has increased their discomfort. One must remember to consume adequate amounts of water and fiber while taking whey protein to offset side effects.

Precautions to take before consuming protein supplements

The preferred solution is always to consult a doctor before starting protein supplements so that any potential side effects can be prevented or at least mitigated.

In any case, protein intake is extremely crucial for muscle repair and growth, especially for people following rigorous and strenuous exercise routines, but any protein intake should be discussed with a doctor or clinical diet expert. Also, one should try to add natural sources of protein and carbohydrates to the diet (such as fish, shellfish, eggs, soy protein, lentils, yogurt, chick peas, and peanuts) as much as possible, this gives the body the fuel it needs. . It helps in rapid muscle building and recovery, plus it also helps build immunity and burn excess fat.