Introduction: Recently, in response to the H7N9 avian flu, some people have been buying large quantities of protein powder in the hope of taking it to boost their immunity. So, can protein powder really improve immunity?
Excessive intake can easily lead to kidney stones
Protein powder has long been considered a "supplement" by many, and its price has therefore remained high.
Do people really need to supplement with protein powder? Fan Zhihong, an associate professor in the Department of Nutrition and Food Safety at the College of Food Science and Nutritional Engineering at China Agricultural University, stated that currently, the vast majority of urban residents in China do not suffer from a protein deficiency. However, many people, influenced by health product promoters, consume large amounts of protein powder in addition to their three daily meals. This, in turn, can lead to excessive protein intake, increasing the risk of kidney stones.
It is particularly important to note that some people, when trying to lose weight quickly, prefer high-protein, low-carbohydrate diets, which can easily lead to kidney stones. So-called "meat-based diets" or "egg-based diets" carry such risks.
No need to supplement with protein powder under normal circumstances
A careful look at the protein powders on the market reveals that soy protein powder is the most common. In its promotion, it is also touted as a "magic weapon" to "strengthen the body and improve immunity."
Yun Wuxin, a Ph.D. in Biological and Food Engineering from Purdue University, pointed out that protein is the most vital substance for life, and soybeans are a very good food, so it is easy to believe that soy protein powder is hyped as a "miracle health supplement."
He stated that, from a protein perspective, soy protein is indeed a very good protein. Its amino acid composition is very close to human needs, and in meeting human requirements, it is as effective as the proteins found in foods like eggs, milk, and beef. "However, its role is as part of a normal diet, replacing protein from other sources. If you take it extra, like a medicine, in addition to a normal diet, it has no special health benefits." Drinking a glass of protein powder mixed with water is no more nutritious than a glass of soy milk. The only value of soy protein powder is that it is more convenient than making a glass of soy milk or eating a bowl of tofu pudding.
Supplementing with muscle-gaining powder is not necessary for fitness
In addition to soy protein powder, another common protein powder on the market is whey protein powder, which is the main ingredient in "muscle-gaining powder," very popular among fitness enthusiasts.
If you search for "muscle-gaining powder" on Taobao, you will find that compared to regular protein powder, muscle-gaining powder is definitely the "aristocracy" of "protein powders," with prices usually starting at four or five hundred yuan, and the more expensive ones costing two or three thousand yuan.
Yun Wuxin told reporters that the active ingredient in so-called "muscle-gaining powder" is whey protein, but other ingredients are often added. The result of this is that it not only reduces costs but also allows for the claim of "a complex formula for better results." He pointed out that compared to other proteins, whey protein is digested quickly. Some studies have shown that rapid supplementation after exercise can aid in recovery and protein synthesis. However, he reminded that for other situations, whey protein powder is just a source of amino acids for the body, no different from milk, eggs, or tofu.