Does Doctors Recommend Protein Powder? Myths & Facts about Body Building & Protein Powder-Dr Prasoon

Does Doctors Recommend Protein Powder? Myths & Facts about Body Building & Protein Powder-Dr Prasoon


Hey, what’s up, Dr. Prasoon here. If you are
thinking about bodybuilding and muscle gains, you might have considered the
option of protein powder. So, is protein powder good for you? Is it healthy? Does
taking protein powder lead to kidney diseases? In this video I am going to
clear some myths and facts about protein powder. This is dofody. India’s simplest
online portal to talk to doctors, So let’s get started. If you haven’t
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Before we go into the depths of protein powder, you should first know about how
muscle mass is gained. Our muscle contains muscle cells and the only way
to increase their size and increase the muscle mass is by hypertrophy. The word
meaning of hypertrophy is increasing the size of an individual cell thereby making
it a big one. There is no option to increase the number of muscle cells and
thus increase the size of your muscles, and the only two mechanisms by which
muscle hypertrophy can happen in the human body is by weight training and
along with that there should be an adequate supply of proteins in your body.
you will be able to increase your muscle mass only if these two factors are
present. Every time you work out in a gym or you lift heavy weights you are
causing injury to your muscle fibers and muscle cells and this type of injury is
actually good. Now when this injury occurs your body tries to repair those
muscle cells and for that repair and maintenance process to happen there
should be an adequate supply of proteins. Another fact about protein is that, it is
very difficult to store proteins in our body. There should be a minimal amount of
protein in your all throughout the day and that you
should be able to supply and meet the protein demand from the diet you are
taking. An average sedentary person should have at least 0.8 grams of
protein per kilogram body weight, that means if your body weight is 60
kilograms you should be getting at least 56 grams of protein every single day, and
if you are a lady you should be getting at least 46 grams of protein every
single day. But if you are trying to gain your muscle mass then that amount should
be increased. it can be increased up to 1.6 grams per kilogram body weight. So
now let’s come to the next question, what is a protein powder? Protein powder is a
concentration of protein which is manufactured from milk. whay protein
powder which is the most popular and the most effective type of protein that you
can get in the market right now, is processed and manufactured from milk. It
is safe and it is even given to infants. Protein powder should be taken as a
supplement only, one scoop of whay protein powder that is 30 grams will
give you 25 grams of protein, which actually is very convenient. Now just
think about getting 25 grams of protein from your diet alone, you might have to
consume lot of dietary proteins. Now whey protein powder is easily soluble in
water and its digestibility factor is also very high, It gets absorbed into
your blood very easily. suppose you need 100 grams of protein per day and suppose
that you are planning to work out and build your muscle mass. Now out of these
100 grams of protein 75 grams should be obtained from your diet alone and the
rest 25 grams you can supplement it using protein powder. Protein powder is
safe even if you are not working out, it can be used as a supplement provided
that you’re making rough calculations of the dietary proteins that you are
getting. If you are not suffering from any kidney diseases or liver diseases,
you should be just fine if you are taking protein powder. Another important
question which I often get from body builders and those persons who
visit the gym regularly or those persons who are planning to take protein powder
is, They worried about the steroid content in protein powder. Now does protein
powder actually contains steroids?. The answer is “No”. It should not contain
steroids. Steroids are a type of medicine which are used for the treatment of
various medical conditions, they are cheap and they are often referred to as
wonder drugs. Using anabolic steroids is also not recommended at all. It can lead
to several hormonal changes in your body and might bring about several other
diseases that you are not suffering from right now. If you are getting good
quality whay protein powder you can find in its label that it will contain just
whey protein isolate and some calories. But there is a catch, all manufacturers
are trying to make maximum profit and adding steroids to protein powder will
increase their effectiveness and you will find much better ourselves
if there are steroids in your protein powder. Adulteration is going on and when
it comes to the protein powder industry which is a multi-billion dollar industry
right now. In order to stay ahead of the competition some manufacturers are
adding steroids to their protein powder, and it completely depends on your luck
whether you are getting a protein powder which contains steroid or not. Ideally
you should not be taking protein powder along with steroids. So I will recommend
you to go for protein powders from trusted manufacturers and please do not
go for the cheap ones. Another question which I often get is, “Does protein powder
lead to kidney damage?” The answer is, If you are a healthy person you should
not be worried, protein powder will not cause any type of kidney damage in you.
The normal recommended daily protein intake is between 0.8 grams per kilogram
body weight up to 1.6 grams per kilogram body weight, and many studies have shown
that there is actually no gain in muscle mass even if you increase your protein
intake beyond 1.6 grams per kilogram body weight. Whay protein powder
manufacturers will actually encourage you to take more and more protein every
single day. But you don’t have to, If your body weight is around 60 kilograms, you
should be getting around 60 grams of protein every single day from your diet,
and if you are planning to get some proteins from the whey protein powder
supplements then also it’s okay. If you are planning to increase your muscle
mass do some weight training then ideally you should be getting more
proteins. Your protein requirement in your body increases and in that case you
can increase your protein uptake up to 1.6 grams per kilogram. That means you
can increase your protein intake to around 96 to 100 grams every single day, and
off these 100 grams, 75 percentage should be obtained from your diet alone and the
rest you can supplement using protein powders. If you are taking more protein
which is more than what is required by a body your, body will find it very hard to
break it down the rate of protein metabolism in your body will increase
and nitrogen is a waste product which we get after protein metabolism. When
protein intake increases, more blood has to flow through your kidneys more blood
needs to be filtered in your kidneys and it will definitely put your kidney to
work a little bit more harder. But, if you are a healthy person and if you are not
suffering from any kidney diseases taking protein then the recommended
daily range will not be a problem for you. You should also be drinking plenty
of water, close to 2 to 3 liters every single day. So, if you don’t want to take
protein powder what are the natural sources of protein. You will be able to
get 20 to 30 grams of protein from every 100 grams of meat or fish, One whole
egg gives you 7 grams of protein. Milk and other dairy products are also
rich contents of protein. Whey protein powder is actually made from milk, dairy
products such as curd, yogurt, and cheese are also rich in protein. If you are a
vegetarian consider taking more lentils, beans, legumes,
and preferably sprouted legumes, sprouted beans, sprouted mung beans. Take plenty of
peanuts 100 grams of peanuts gives you a close to 38 grams of protein. Other nuts
such as cashew nut, almonds are also rich in protein. Do not depend on soya chunks
and soya beans as your primary source of protein every day, taking soya beans or
soya chunks is not recommended because of the slightly increased Eastern
continent. It will eventually lead to decreasing the testosterone level in
your body and other diseases might develop if you
are primarily depending only on soya protein. Taking rice, rotis and chapatis
alone is also not recommended. 100 grams of rice will give you only 2.7 grams of
protein whereas 1 Whole chapathi will give you only 3 grams of protein. So always
make any type of food that you are eating rich in protein, and if you are
planning to increase your muscle mass build up some muscles then you should be
roughly calculating the amount of proteins that you need every single day
and out of that total amount of protein 75 percentage should be achieved from
your diet alone and the rest you may or may not supplement using protein powder.
Back in 2018, my weight was around 85 kilogram and now I am standing at 67
kilograms. I am a pretty lean person as you can see and I am also planning to
build some muscles. if you want to learn more about my experiences of weight
training? Please comment below, I’ll be happy to make a video on my experiences.
So I hope this video was able to clear all your doubts regarding protein powder
and muscle mass building. If you have any doubts you can always find me on Dofody
app or you can even comment below and I will be happy to help. Please give us a
thumbs up if you like this video, share this video with your friends and family.
I will see you in the next one it is me doctor Prasoon. Signing off, take care, stay
healthy and thank you so much for watching.

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