In the 148-page guideline, ICMR has warned against consuming protein supplements to build body mass, a common fitness trend among young people. Protein supplements have become increasingly popular among people looking to improve their bodies. athletic performancesupport muscle growth or meet daily protein needs.
ICMR guidelines on protein powder
It emphasizes whey protein, which is rich in branched-chain amino acids, or BCAAs. These BCAAs linked to a higher risk of non-communicable diseases.
Branched-chain amino acids (BCAAs), including leucine, isoleucine, and valine, play vital roles in protein synthesis, muscle repair, and energy production.
BCAA supplements are popular among athletes and bodybuilders for boosting muscle growth, improving exercise performance, and reducing fatigue. Research suggests BCAAs may also benefit individuals with liver disease, improving insulin sensitivity and aiding weight loss. However, excessive intake may cause adverse effects such as insulin resistance and disruption of neurotransmitter balance.
Although protein supplements or protein powders are derived from plant-based sources such as soybeans, ICMR warns against additives used in them for marketing purposes. Added sugars, artificial sweeteners and flavors reduce the health benefits of protein powders.
“Proper combination of cereals: legumes in a ratio of 3:1 or replacing the recommended level of 30 g of legumes with 80 g of meat per day will improve the quality of protein to meet the needs of a normal person,” ICMR said.
Potential health risks to know if you consume protein supplements
Apart from this, let’s understand what are the other potential health risks associated with the consumption of protein supplements:
Although protein supplements may be beneficial for some people, they also carry potential health risks that should be considered before including them in a person’s diet. Some of the potential health risks associated with using protein supplements include:
Consuming high amounts of protein, especially from protein supplements, can put excessive strain on the kidneys. The kidneys are responsible for filtering waste products from the blood, including byproducts of protein metabolism such as urea and ammonia. High protein intake increases the workload on the kidneys, which can lead to kidney damage or dysfunction over time, especially in people with pre-existing kidney disease.
Protein metabolism produces urea, which is excreted by the kidneys in the urine. Excretion of excess urea requires additional water, resulting in increased urine output. If adequate hydration is not maintained, excessive protein intake can contribute to dehydration, which can have negative effects on overall health and athletic performance.
Some protein supplements, especially those containing whey or casein protein, may cause digestive upsets such as bloating, gas, diarrhea, or constipation in some people. These symptoms may be due to lactose intolerance, sensitivity to certain protein sources, or the presence of added ingredients such as artificial sweeteners or thickeners.
Relying heavily on protein supplements to meet daily protein needs can lead to nutrient imbalances in the diet. Whole food sources containing protein, such as lean meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds, provide not only protein but also essential vitamins, minerals and other nutrients important for overall health. Overconsumption of protein supplements at the expense of whole foods can lead to inadequate intake of other essential nutrients, which can lead to nutritional deficiencies over time.
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While protein supplements are often marketed as helping to lose weight or gain muscle, consuming excessive amounts of protein can contribute to weight gain if caloric intake exceeds energy expenditure. Protein supplements, especially those that are high in calories or contain added sugars, can contribute to an imbalance in calorie intake and expenditure and can lead to undesirable weight gain if not consumed as part of a balanced diet.
Some protein supplements, such as those derived from whey, casein, soy, or egg proteins, may cause allergic reactions in people with food allergies or sensitivities. Allergic reactions to protein supplements can range from mild symptoms such as itching or hives to serious reactions such as anaphylaxis that require immediate medical attention.
Protein supplements, especially those derived from animal products, may be at risk of contamination with harmful substances such as heavy metals, pesticides or microbial pathogens. Poor manufacturing practices, inadequate quality control measures, or improper storage conditions can increase the risk of contamination in protein supplements, posing potential health risks to consumers.
Consuming large amounts of protein supplements, especially those containing additional hormones or hormone-like compounds, can disrupt the hormonal balance in the body. For example, whey protein supplements may contain naturally occurring hormones such as insulin-like growth factor 1 (IGF-1), which has been linked to an increased risk of some types of cancer and other health problems when consumed in excess.
