echemi logo
Product
  • Product
  • Supplier
  • Inquiry
    Home > Food News > Food Articles > Can protein supplements lose weight and gain muscle?

    Can protein supplements lose weight and gain muscle?

    • Last Update: 2020-10-27
    • Source: Internet
    • Author: User
    Search more information of high quality chemicals, good prices and reliable suppliers, visit www.echemi.com
    As people pay more attention to healthy diet, shopping for protein-containing foods and beverages has become one of the new generation of consumer ideas. Are these foods really healthier? Can it help people lose weight and gain muscle?More people are starting to focus on protein intake
    Today, not only high-protein grains and high-protein yogurts, but also protein-fortified breads and cheeses, protein noodles, and even ice creams with myotrophics are on the market. More and more people are beginning to use protein content to measure whether food is healthy, helps to lose weight and increase muscle. However, are foods and beverages high in protein necessarily good for your health?
    proteins needed by the human body consist of 20 amino acids, 8 of which, unlike other amino acids, cannot be synthesized in the human body and must be ingested from food. As a result, more and more people are realizing the importance of getting more protein from food. The number of food and drink products with high protein in the UK surged by 498 per cent between 2010 and 2015, with the proportion of new foods and drinks with high protein jumping from 1.8 per cent to 4.3 per cent in 2017 and about 35 per cent of adults saying they had bought high-protein non-sporting products in the first three months of 2018, according to market research firm Inmint.
    in the UK, men and women aged 19-64 consume an average of 87g and 67g of protein a day, respectively. According to official guidelines, this is 50 per cent more than they need to consume. And the guidelines show that most people who run, swim or cycle regularly get enough protein. Tom Saunders, of King's College London, said: "In fact, no one in the UK eats enough protein, and for an elderly person who is bedridden, there may be a lack of food, but for normal people, protein deficiency is almost non-existent.Extra protein supplements do little for muscle growth
    manufacturers of protein supplements and milkshakes use the word "muscle fuel" on their packaging, even with pictures of biceps, while some people who sell protein-fortified foods use ambiguous language to describe their products as "helpful" in maintaining muscle mass. Their intention is clear: eating a lot of protein makes people stronger.
    2010, the European Food Safety Authority said there was not enough evidence to support the claim that whey protein increases strength, muscle mass or endurance in the general population. In 2016, British researchers suggested that protein supplementation did not enhance endurance training in people over 70. But another study published in 2017 found that for adults of all ages who were asked to do weight-based exercise, the extra protein did have a positive effect on strength and muscle mass, although it had little effect on people who had not previously exercised it. A comprehensive analysis of the data from the previous 49 studies concluded that supplementing protein over a six-week period did increase the maximum weight people could carry compared to taking a placebo or simply getting their standard level of protein.
    Stuart Phillips, of McMaster University in Hamilton, Canada, who carried out the study, said: "If people plan to go to the gym to lift weights, then their muscles will grow to varying degrees and the extra protein intake will have a little effect, but that's a lot less than going to the gym." "This may come as a surprise to those who believe that muscle growth is based on drinking protein shakes, but this conclusion is supported by nutrition and exercise researchers.
    Stuart Gray, of the University of Glasgow in the UK, said: "For elite athletes, protein supplementation can lead to an increase in protein intake of 3 to 4 per cent, which for most people has no significant effect. "Another myth that needs to be broken is that it's best to take protein supplements or high-protein foods before and after exercise. In 2013, U.S. researchers reviewed previous studies and found no evidence to support the hypothesis that extra protein intake increases strength or muscle mass.eating protein to lose weight is just increasing satiety
    Protein increases strength is not the only reason for the popularity of protein-containing foods, and another important argument is that eating more protein can help you lose weight. The claim claims that protein's satiety lasts longer, preventing snack intake. In 2016, a report by Inmint found that 25 per cent of people in the UK consumed high-protein foods or drinks to lose weight or maintain their weight, while 36 per cent said buying high-protein foods or drinks resulted in longer periods of satiety.
    is this claim accurate? A 2011 randomized controlled study of the problem found no conclusive evidence that a high-protein diet is better for weight loss than a high-fat or carbohydrate diet. But there is some evidence that eating more protein can make people feel fuller. An analysis of previous studies in 2016 found that people who ate high-protein meals reported feeling fuller than those who ate low-protein meals.
    But a short-term satiety doesn't necessarily have long-term weight loss effects, according to Richard Mattes of Purdue University in Indiana, because how much people eat depends on a variety of factors, such as the size of their serving size and snacking behavior, and how hungry or full the body is. "The effects of protein are also quite small, so for it to work meaningfully, there needs to be a substantial change in diet, which I think is not sustainable for most people," he said. In
    , it remains to be determined whether protein-based supplements are effective as a method of weight loss.
    have shown that high-protein diets can be used to lose weight, but they are not more effective than other diets, " says Dr. Gray. It just sounds very personal, because a high-protein diet is effective for some people, but it's important to be able to keep cutting calories. "Products that are marketed with high protein can sometimes contain extra sugar. "I'm worried that high-protein sugary cereals and high-protein chocolate bars will make people think they're healthy, like adding a little protein to a chocolate bar doesn't make it healthier," Gray said. " protein intake should be moderate
    another thing that is rarely mentioned is the health risks associated with excessive protein intake. The Department of Health has good reason to advise adults not to consume more than twice the recommended daily intake of protein. When the body's protein content exceeds what is needed, excess protein is broken down, and waste is filtered out of the blood and excreted in the form of urine.
    that more protein intake increases the kidney workload and can lead to kidney damage in the long run. But this has not been confirmed in the study, and some researchers are skeptical. However, randomized controlled studies (the gold standard for medical evidence) showed that patients on a low-protein diet were less likely to develop kidney failure or die from related complications than patients with kidney disease on a normal diet.
    excess protein can also lead to elevated levels of urea in the blood, a phenomenon that some studies have found is positively associated with an increased risk of cardiovascular disease. A large long-term study published in May 2018 seemed to support this view, taking into account other determining factors affecting heart health, such as exercise and diet. Finnish researchers found that men who ate high protein (an average of 109 grams per day) were 33 percent more likely to develop heart failure than men who ate the least protein (78 grams per day on average).
    .
    This article is an English version of an article which is originally in the Chinese language on echemi.com and is provided for information purposes only. This website makes no representation or warranty of any kind, either expressed or implied, as to the accuracy, completeness ownership or reliability of the article or any translations thereof. If you have any concerns or complaints relating to the article, please send an email, providing a detailed description of the concern or complaint, to service@echemi.com. A staff member will contact you within 5 working days. Once verified, infringing content will be removed immediately.

    Contact Us

    The source of this page with content of products and services is from Internet, which doesn't represent ECHEMI's opinion. If you have any queries, please write to service@echemi.com. It will be replied within 5 days.

    Moreover, if you find any instances of plagiarism from the page, please send email to service@echemi.com with relevant evidence.