Protein powders are completely natural and pose no risk when used in the correct dosages.
Indeed we can say that they are really important in sports as they facilitate the correct muscle response after training. In these years, the most studied and recognized for maximum biological value are whey proteins.
These have effects not only on the muscles but really on all health in general as they are immune system enhancers.
Whey protein is produced and marketed in 3 forms:
The difference between these 3 forms is the degree of processing which makes them more or less fast in being assimilated. The concentrate is less fast, the isolate is intermediate and the hydrolyzate is very fast.
At the same time, however, gaining in speed, you lose a little in what is called the “active protein fractions” which are small proteins that are within this compound that have particularities in terms of actions, for example of stimulation of the immune system.
The most useful are the isolated ones which maintain high speed and complete action. In general, the correct dose is about 20-30 grams in the male and 15-20 grams in the woman immediately after the end of the training, possibly with a little fruit.
There are also 2 other forms of protein widely used:
At the opposite extreme with respect to serum is casein which is a very heavy protein, very dense and which requires several hours to be assimilated and metabolized and this causes amino acids to be released very slowly and continuously over the course of 7- 8 hours.
This is the typical protein for the slightly more advanced athlete, to be taken before going to sleep because during the night the organism is in a particularly profitable phase for cellular recovery and regeneration, but clearly, if there is not a supply of bricks to rebuild damaged tissues the body will struggle and casein supplies these bricks in a very continuous way over the course of 7-8 hours.
Between the whey and the casein, there is also the egg white which is perhaps one of the oldest forms of protein supplement which has an intermediate timing which is around 1.50-2 hours of assimilation and could be used as a protein supplement during the day in case it is needed because foods do not provide enough protein.
Vegetable proteins such as soy, peas, and rice are also very fashionable. These do not give particular advantages and are generally used by vegan sportsmen.
Are protein powders bad?
There are no indications of the risk of kidney damage if taken in a healthy subject in the correct dose. Obviously, protein powders add to the proteins taken with food.
The recommended total daily amount is 0.8-1 gram per kilo of body weight in non-sports and up to 1.5-2 grams in sports. It is therefore necessary to make a calculation with respect to your weight and objectives.