Protein powder vs. natural protein: which is better for you?

Protein powder is generally made from purified soy protein, casein, whey protein, pea protein, or a combination of these proteins to create a protein-rich powder. It's primarily used to supplement protein for people with protein deficiency or inadequate intake, and can also be used as a functional additive in the food industry.

◆ Whether or not to consume protein powder depends on whether you need additional protein.

• Physiological Functions of Protein

Protein is a vital component of all cells and tissues in the human body. All vital components of the body require protein.

Generally speaking, protein accounts for approximately 18% of the human body's total mass and is involved in all life processes. Protein also provides energy; 1 gram of protein, after oxidation in the body, provides approximately 4 kilocalories.

• Sources of Protein

Protein is widely found in animal and plant foods. Animal protein is high quality and has a high utilization rate, but it is also rich in saturated fatty acids and cholesterol, while plant protein has a lower utilization rate.

Therefore, protein intake requires a balanced and complementary diet. Protein-rich foods include meat, eggs, fish, dairy products, and soy.

• How much protein does the human body need daily?

Based on safety, absorption, and other factors, an adult's recommended daily protein intake is 0.8 grams of protein per kilogram of body weight. For a 60-kilogram person, the daily protein requirement is 48 grams.

Excessive protein intake has several health risks, including:

1. Excessive protein intake is converted into fat in the body, causing fat accumulation.
2. Excessive protein intake leads to excessive intake of sulfur amino acids, which accelerates calcium loss from bones and can lead to osteoporosis.
3. The kidneys need to excrete dietary protein, and the breakdown of protein produces large amounts of nitrogen, which places an increased burden on the kidneys.

Thus, when daily protein intake is insufficient and cannot meet the body's protein needs from food alone, it is recommended to supplement with protein powder through dietary supplements. However, the total protein intake should be strictly controlled.