What is Protein Powder and What Does It Do?

Protein powders are nutritional supplements produced using various plants or animal products such as eggs and milk. Depending on the preferences of the manufacturer, they may also contain other ingredients such as sugar, artificial sweeteners, thickeners, vitamins and minerals.

What is protein powder?

Before moving on to the definition of protein powder, it is necessary to briefly mention nutritional supplements. In our country, in the Turkish Food Codex Sports Nutrition circular, sports nutrition is defined as ''Food or food mixtures specially formulated to help athletes meet their special nutritional needs or to perform at the best level.'' The use of supplements by athletes to increase performance is not a new practice. As early as 776 BC, it was reported that Greek Olympians used substances such as dried figs, mushrooms and strychnine to perform better. (4)

In a study, it was determined that 98% of 567 athletes between the ages of 11-25 used at least one type of ergogenic support. The study observed that the use of ergogenic support was more common among male athletes. The most preferred ergogenic support products were protein powders, energy drinks, recovery drinks, BCAA, beta-alanine and glutamine. (10)

Today, both professional and amateur athletes and bodybuilders attach great importance to their nutrition in order to increase their performance and regain the energy they lose, in addition to training. Daily calories, liquids, carbohydrates, proteins, fats, vitamins and minerals are important in the nutrition of athletes. (2) In addition to nutrition, athletes turn to nutritional supplements to get more nutrients or to support when nutrition is insufficient. The use of certain substances, methods and materials, other than natural talent and training, in order to increase athletic performance is called ergonomic aid. (3)

Approximately 1 million tons of protein powders are used for this purpose in our country and have a market share of 628 million Turkish Liras.

The Latin equivalent of the word protein is "Nitrogenous element essential for living beings". The structure of the living cell, which is the smallest part of the body, and the enzymes that catalyze metabolic reactions are proteins. Since growth means the multiplication of cells, protein is essential for growth. A large portion of all cells in the body are made of proteins, and these cells are constantly changing and renewing. Therefore, as a result of these continuous events, a certain amount of protein is constantly excreted from the body. (1)

In this respect, the body does not have a protein store in the sense of energy storage. Only a small amount of spare protein that can compensate for short-term deficiencies can be stored in the body. If the body cannot get protein, destroyed cells cannot be renewed. (1)

The source for the formation of body proteins is the proteins found in food. Since the body cannot produce protein from carbohydrates or fat, it is necessary to take protein from outside. (1)

Proteins are large molecules. Their molecular weights range from 17,400 to 900,000. When they are hydrolyzed and broken down, they are separated into simpler amino acids. Thus, proteins can be defined as compounds formed by the combination of many and various amino acids. (1)

Structure of Protein

Peptides are formed when amino acids combine with each other by releasing a molecule of water from the carboxyl and alpha amino groups. This bond is called a "peptide bond".

Amino acids

Amino acids are organic elements consisting of a carboxyl (COOH) and an amine (NH2) group attached to a different chemical radical (R) and they come together to form proteins. To briefly define them, the building blocks of proteins are amino acids.

Proteins are one of the basic building blocks of living things and are of great importance for the continuity of life. They have many functions in the human body and therefore they need to be taken in sufficient amounts. They are mostly found in animal foods such as meat, milk, and fish, but plant proteins should also be consumed. An imbalance in protein intake can pave the way for the development of many diseases such as diabetes and cancer. In case of deficiency, there may be problems such as decreased body defenses and inability to synthesize collagen. In case of excessive intake, it can cause problems such as kidney and liver failure. For this reason, a regular amount of protein should be taken every day.

Now let's talk about a few properties of proteins in short articles:

-Protein-rich foods keep you full and ensure you consume fewer calories.

-They help maintain muscle mass and strengthen muscles.

-It is found in substances that have transport properties such as hemoglobin.

-It forms the structure of enzymes such as amylase.

-It provides repair of cells.

-It plays a role in the transportation of molecules in the body.

-It plays a role in protecting the body from viruses and bacteria.

-It provides growth function especially in children and adolescents.

Humans cannot make some amino acids that they need for their own body proteins from others. It is necessary to take these amino acids, which the body cannot make using other amino acids, with food as they are and as much as they need. These amino acids, which are accepted to be eight in number for humans, are called essential amino acids. Animals whose meat, eggs and milk we use and many microorganisms can make these amino acids that humans cannot make.

Essential Amino Acids:

1. Leucine

2. Lysine

3. Isoleucine

4. Valine

5. Methionine

6. Phenylalanine

7. Threonine

8. Tryptophan

In powdered supplements, the amount of protein per scoop can vary from 10 to 30 grams. Products used for muscle building usually have a higher protein content. Those used for weight loss tend to have lower protein content.

Protein powder is a product that is obtained by pulverizing the whey produced during cheese production using various filtering methods. During this filtering, whey is purified from its high fat, sugar and salt content and is enriched with protein and is offered to the market as "whey powder", i.e. whey protein.

What is the use of protein powder?

Protein powder is among the sports supplements that stand out with its benefits. Protein powder;

• It helps when you need to complete the missing part of your daily protein intake.
• A good exercise plan will help you increase your existing muscle mass.
• It helps reduce post-workout recovery time and symptoms that occur after over-training.
• It helps support immune functions.
• It helps increase glutathione (the body's main water-based antioxidant) levels.
• It supports lowering triglyceride levels in the blood.
• It helps in lowering bad cholesterol and increasing HDL, or good cholesterol levels.

In addition to athletes, experts also recommend protein powder to the elderly. Protein powder helps prevent muscle loss in the elderly or at least slows down muscle loss that may occur. Because the main reason for loss of mobility in the elderly is the decrease in muscle mass. The elderly should consume approximately 1.5 grams of protein per kilogram of body weight per day (1.5g/kg/day). In addition, it will not be enough for the elderly to use only protein powder to have a good muscle mass, in addition, elderly individuals should develop their muscles by doing sports suitable for them.

Is protein powder harmful?

Protein powder is a type of nutritional supplement that should be used by professional athletes after determining their daily needs with the help of an expert. Protein powder, which has benefits such as repairing muscle tissue after heavy training and strengthening muscles and bones, may not be necessary for every individual interested in sports and a decision should be made on a person-by-person basis. Deciding to use protein powder without the opinion of a specialist doctor or dietician, on the advice of a friend or after small-scale research by people can lead to many health problems.

Protein powder taken due to excessive and unconscious use causes the body to be exposed to more protein than it needs and in this case, it can lead to osteoporosis and intestinal problems, which is one of the digestive system organs. Protein that cannot be absorbed sufficiently by the intestines due to excessive use can cause digestive system problems such as diarrhea. In the light of the information obtained as a result of the research, the harms of protein powder can be listed as follows:

• When viewed as Heart Diseases: Protein powder can cause the amount of protein in the body to increase suddenly, leading to heart fatigue and heart enlargement. Depending on the amount of fat in the product, it can also play a role in the emergence of other cardiovascular diseases.
• In terms of osteoporosis: Protein powder increases the acidity of the blood. Calcium in the bone is used to balance this acid. Excess protein, which causes the calcium in the bone structure to be discharged, weakens the bones and makes them fragile, causing osteoporosis.
• Regarding Kidney Stone Formation: Protein powder, which weakens bones by depleting calcium from bones, causes calcium to concentrate in the kidneys. This accumulation, along with the fluid loss experienced after exercise, causes kidney stone formation. In addition, the kidneys work to make protein usable in the body. Due to excessive use, disorders such as kidney failure may also be observed.
• Liver Diseases: The liver has to work harder to remove protein that is unconsciously taken in more than the body needs. This can lead to many health problems, especially in people with liver disease.

What are the benefits of protein powder?

Protein-based nutritional supplements are the most commonly used ergogenic support group among athletes. Due to the effects of proteins on muscle mass, they are frequently preferred by both strength and endurance athletes, especially bodybuilders. (10)

The most fundamental effect of proteins is their positive effects on the testosterone hormone. Testosterone is a steroid hormone with anabolic and anti-catabolic effects and has very critical roles in the development and performance of athletes. (10) Numerous studies have been conducted on the effects of amino acids and their supplements on athletic performance and post-exercise recovery periods. (11)

Protein Powder Helps Prevent Muscle Loss

Whether or not you exercise, you need to take in a certain amount of protein every day. This amount is twice the weight of the individual for those who exercise, and the same amount for those who do not (this varies from person to person). The protein taken in and the amino acids that come with it are used for different purposes in various parts of the body to maintain health. Perhaps one of the most important benefits of protein is building new muscle tissue and repairing damaged muscles.

When you don't get enough protein, new muscle tissue doesn't start to form in the body. Protein also provides the body's nitrogen balance (if you are building your body, your nitrogen level will increase). The protein you get helps you not to lose lean red muscle mass, called ''lean body mass''. If you are trying to lose weight and avoid consuming carbohydrates such as bread, pasta and rice, your protein needs will increase.

If you cannot get enough animal proteins such as meat, milk, eggs, cheese, yogurt or fish, protein powder is also very beneficial.

Protein Powder Supports Post-Exercise Muscle Repair

According to many studies, consuming protein before and after exercise increases the body's protein synthesis rate. A whey protein powder with a high absorption rate used before and after exercise allows fitness goals to be achieved much faster. Protein powder used 45 minutes before exercise protects the muscles and prevents muscle breakdown that may occur during exercise. Protein powder used after exercise supports the amino acid stocks in the body and helps muscle repair. Whey protein is one of the proteins best absorbed by the body. Its higher biological value than chicken and fish allows it to be better absorbed by the body. However, this does not mean that whey protein can be consumed instead of chicken and fish. In order to have a healthy body, it is necessary to consume all protein sources in a balanced way.

Protein Powder Strengthens Bones

Calcium plays an important role in strengthening bones and maintaining high energy levels. Daily calcium needs can be met by consuming dairy products or whey protein. An average scoop of protein powder meets 20% of the daily calcium intake.

Protein Powder Provides Protein Support for Vegetarians

It is quite difficult for vegetarians to meet their daily protein needs. The reason for this is that they do not consume protein sources such as meat and milk at all. Vegetable protein sources such as legumes, oilseeds (nuts) alone cannot meet all the protein the body needs. Products such as soy protein powders, egg white powders and rice protein powders available on the market help vegans and vegetarians in this regard.

When is protein powder beneficial?

In order to provide more benefits from protein intake, it is also necessary to pay attention to the optimal timing. Consuming a high-quality protein source immediately after exercise (within 30 minutes) is an important part of improving muscle protein synthesis and recovery.

There is no consensus on when to consume protein sources. While some studies show that protein intake before and during activity is beneficial;

The dominant view has been that optimal results can be achieved by consuming protein immediately after exercise.

Within 30 minutes after exercise, muscle glycogen restoration (and increased protein synthesis) occurs with a combination of carbohydrates and protein. The best protein source here is flavored/unflavored low-fat milk.

Low-risk supplements with appropriate CHO: Protein ratios can be preferred as liquid meal replacements due to their practicality and consumability.

Which protein powder does what?

Whey Protein

Whey powder is the yellow-green liquid remaining after the sedimentation and removal of milk casein in cheese making.

Whey represents approximately 85-95% of the milk volume. Normal bovine milk contains 3.5% protein, of which approximately the remaining 80% are caseins, which are whey proteins.

Whey contains 93-94% water, and dry matter content includes lactose, ash, serum proteins, caseins and fat. ( 5 )

The proteins seen in the supernatant of milk (the part consisting of serum or plasma remaining on top as a result of centrifugation) after the precipitation of casein are called whey protein.

The proteins found in milk consist of 20% whey protein and 80% casein. (6)

Previously, whey was considered a useless byproduct of milk and was therefore thrown away. However, when it was discovered that whey was actually a very high-quality protein, methods were developed to convert it into a powder with little or no fat. (7)

Whey protein is a protein that contains all nine essential amino acids. The concentration of branched-chain amino acids (BCAAs) is higher in whey protein (approximately 25%) than in other protein sources. Branched-chain amino acids (BCAAs) are essential amino acids because they can be taken up directly by skeletal muscle rather than being metabolized by the liver first. Because BCAAs are digested more quickly than other amino acids, they can serve as a highly effective source of muscle energy during exercise and a ready source of raw materials for muscle protein synthesis after exercise. Whey protein is also considered a fast protein because it empties itself from the stomach and is absorbed into the bloodstream in the intestines more quickly than other proteins. (7)

It is known that whey proteins are rich in milk serum proteins. (8)

Whey protein components largely include beta-lactoglobulin, alpha-lactalbumin, immunoglobulins, serum albumin and small amounts of other small proteins such as lactoferrin, lactoperoxidase, lysozyme. (9)

Whey protein also has sulfur-containing amino acids that help maintain antioxidant peptide levels in the body.

Whey protein is available in 3 forms on the market.

1. Whey Protein Isolate (WPI):

It is known as the purest form of whey protein, which is a type of protein from which lactose and fat have been removed, and contains approximately 90% protein. It contains more protein per serving, has an excellent amino acid profile, and is ideal for the body's weight loss and muscle building.

2. Whey protein hydrolyzate (WPH):

Whey protein hydrolysate is a type of protein that is separated into its own amino acids. Since the method of obtaining it is very expensive, its price is very high.

3. Whey Protein Concentrate:

In his project, ash, lactose, some minerals and water are removed, a powder with 35-80% protein is obtained, the price is cheaper because it contains carbohydrates and fat. However, it is less preferred because it contains a certain amount of lactose.

Different types of protein are digested at different speeds, so they affect metabolism differently. Whey protein (milk and dairy products) provides an advantage at this point.

In addition, the high leucine content of milk provides improvement in muscle protein synthesis after exercise.

Plasma amino acid concentrations peak shortly after consuming FAST protein sources such as whey protein or protein provided in liquid form (milk).

In order to reach plasma amino acid concentration at the same time with SLOW protein sources such as casein protein or protein provided in solid form (meat); they should be consumed 1 hour earlier and in larger amounts than fast protein sources.

It has been determined in many studies that essential amino acids taken during the recovery period after exercise increase muscle protein synthesis. When the effects of various types of proteins on muscle resynthesis were compared, it was seen that whey proteins were the sources that stimulated recovery the most, followed by soy proteins and casein.

What is the age limit for protein powder?

There is no age limit determined by research for whey protein powder consumption. Young people between the ages of 16-18 may prefer to support their protein needs, which increase with training intensity, with whey protein powder.

Which is the best protein powder?

Dietitians (nutrition and diet experts) must evaluate the athlete's food consumption, the protein/energy ratio of the diet and the quality of the protein before evaluating the use of supplements. The dietitian must ensure that the athlete is taking in sufficient protein, but especially that it is high-quality protein.

The best sources of high-quality protein that can be taken in the diet are;

• Skinless, low-fat chicken, fish, egg whites and low-fat milk.

The best sources of high-quality protein in supplement form are;

• Whey, casein, colostrum, milk proteins and egg protein.

Whey Protein Powder: It is also known as whey powder and has the feature of being quickly absorbed and easily digested by the body. Whey protein powder is very rich in amino acids. It is an important recovery source that can be used especially for athletes before and after training.

Isolate Protein Powder: Isolate protein powder contains more protein per serving than whey protein and is one of the forms that are absorbed more quickly in the body. It is low in calories because it is free of high-calorie substances such as fat and sugar, making it an ideal alternative for those who want to lose weight while preserving their muscle mass.

Casein Protein Powder: This protein powder is an athlete's food obtained from milk and also known as milk protein. It contains a high amount of amino acids like other protein powder types. Casein protein powder is a form that can be consumed before going to bed at night because it is digested more slowly than other protein powders.

Complex Protein Products: Proteins in this group contain more than one type of protein. This protein powder is enriched with different nutrients such as amino acids, vitamins and the like. Its distinguishing feature compared to other protein powder products is that it provides absorption in the body at different times.

Meat Protein: It is a protein supplement obtained from red meat. It is an ideal choice for those who do not want to or cannot consume meat, which is one of the most important protein sources, directly. It is an athlete's food that can be easily used by individuals with lactose intolerance thanks to its lactose-free formula.

Vegetable Protein: It is a protein obtained from plant sources. It is a protein powder product formulated for individuals (especially athletes) who do not consume animal-based protein, especially vegans and vegetarians, and who want to gain weight but do not want to consume meat and its derivatives.

When choosing protein powder, the most important point to consider is the quality of the content of the protein powder and whether it meets the need. For example, the use of tested raw materials in protein powder is very important as a factor that directly affects efficiency. In addition, many factors such as the proportion of branched chain amino acid (BCAA), carbohydrate, fat and similar nutrients from the protein, and what kind of components are added to the formula should be examined. In this direction, athletes should choose the most suitable alternative for their levels, training intensity and diet.

Another point to consider when choosing a protein powder is the protein and other nutritional values ​​​​per serving. While some products meet a significant portion of the daily protein requirement in one go, others have a lower profile. Therefore, in order to discover the best protein powder products, it is necessary to compare the products with each other in terms of protein amount per serving and nutritional values ​​​​such as branched chain amino acids (BCAA). At the same time, these values ​​​​are also important for making the right protein powder choice in terms of price performance.

How many times a day should protein powder be used?

When You Wake Up In The Morning:

When you wake up in the morning, the muscles are in a state of nutrient deprivation because they have not been nourished for a long time. Therefore, the muscles begin to break down, that is, to be consumed for energy. Taking whey protein as soon as you wake up allows the muscles to flow protein again thanks to its rapid digestion, thus creating an even more colic environment for the body.

Before Sports:

After bodybuilding training, muscles are subject to micro-trauma and need protein to repair the micro-damage that occurs. Consuming protein before training ensures that protein is ready for muscle repair and prevents muscle breakdown with its sweet, black amino acid content. Instead of taking protein powder a few minutes before training, it is recommended to use it about half an hour or 1 hour before.

How to use protein powder?

One of the most curious issues about protein powder is when it should be taken. Because if you do not take the protein powder you use at the right time; you will not benefit from it as you should. For this reason, protein powder should be taken at the most ideal time possible.

Protein powder products have rapid absorption. Therefore, they are the most ideal to use after training. In addition, whey protein or casein protein can be used at any time during the day to fill the protein gap. Apart from this, if you use whey protein instead of casein protein and still want to slow down its digestion, you can consume it with some nuts (such as hazelnuts, peanuts, walnuts). The fatty acids contained in nuts will slow down the absorption of whey protein and help keep insulin levels balanced.

Does protein powder make you gain weight?

First of all, it is necessary to mention that: Gaining or losing weight is a parameter that emerges by comparing the daily energy intake to the energy spent by the individual. If the daily energy intake is more than the energy spent, this causes the individual to gain weight. The opposite, that is, if the energy intake is less than the energy spent, this time causes the individual to lose weight.

In summary, gaining or losing weight varies according to the person's height, age, gender, place of residence, appetite, physical activity status, metabolic status of the person and current disease status. Appetite (hunger-fullness) is a mechanism controlled by many hormones. The hormone called Cholecystokinin found in whey protein powder has a feature that increases satiety and reduces appetite.

Protein is a nutrient that creates a feeling of satiety. This can be explained as follows: a person who consumes 50 grams of protein on average feels fuller than if they consume the same amount of carbohydrates or fat. Studies show that those who have a protein-rich breakfast in the morning eat less throughout the day. In addition, the thermic effect of protein is higher than other macronutrients. In other words, when you consume protein, your body spends more energy to digest it.

A study conducted in France found that taking whey protein powder before exercise encouraged the use of fat instead of glucose as energy. Whey protein also contains the amino acids needed for muscle building. As the amount of muscle in the body increases, more calories are burned throughout the day, thus accelerating weight loss.

If you consume more calories than you need daily, you may gain weight. However, whey protein is around 100 calories, depending on the brand and product, which is a very low amount.

For this reason, foods that cause excess calorie intake rather than whey proteins can cause weight gain.

Does protein powder build muscle?

Milk has two different protein sources, 80% casein and 20% whey. Whey has a structure that is digested faster by the body compared to casein, thus showing a faster effect. It is also rich in components such as branched chain amino acids (BCAA) and cysteine. For these reasons, whey powder, which is one of the best food sources for protein, which plays an important role in muscle development, is turned into whey protein powder by undergoing some processes for a more practical consumption.

Researchers at Baylor University in Texas conducted a 10-week study with 19 endurance-training men, dividing one group into two groups, giving one group 14 grams of whey and casein protein with 6 grams of amino acids, and the other group 20 grams of a placebo. The whey group experienced increases in lean muscle mass and muscle strength (volume and power).

Does protein powder cause hair loss?

There is no connection between protein powder use and hair loss. In support of this, according to the data of the American Academy of Dermatology, the most common causes of hair loss are "genetics".

Other reasons include excessive stress, hormonal changes in the body, vitamin and mineral deficiencies (such as iron deficiencies), hypothyroidism (thyroids producing less hormone than necessary), cancer treatments (such as chemotherapy and radiotherapy), cosmetic factors and poor nutrition. In addition, conditions such as seasonal changes can also cause hair loss. If enough vitamin B7 (biotin) is not taken, unhealthy hair is inevitable. Protein powder does not cause hair loss, and foods that are sources of protein found in foods such as meat, milk and eggs also positively affect hair and nail development.

Who can use protein powder?

Protein powders are recommended for use by athletes who work to build muscle, lose weight or increase their endurance. When it comes to weight loss, protein diets should be given naturally, and if protein powder is to be given, the advice of a doctor and dietician should be sought. ( 12 )

Can pregnant women use protein powder?

It is known that the lifestyle and diet of expectant mothers have a great impact on the health of the unborn baby. Studies have shown how important it is for women to consume enough protein before getting pregnant. A study conducted at the University of Southampton determined that a low-protein diet applied by pregnant women has harmful results on the brain development of the unborn baby. Pregnant women have slightly higher protein requirements. Their protein requirements are slightly higher during pregnancy. During pregnancy, protein needs should be met through natural foods, and if protein powder is to be used, a doctor's approval should be obtained. ( 12 )

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