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Protein supplements and their effects on health

“At least 80% of people who regularly attend a gym with the goal of gaining muscle mass have used protein as the most frequent supplement”

In the market there are multiple sports supplements, and their number is growing rapidly. Solid foods, beverages, concentrates, isolates or hydrolysed, each of them adapts to the different situations of athletes and therefore have a different protein and amino acid composition.

Most athletes look for this type of products with the aim of increasing their performance; but like any other element that we add to our diet and that is integrated into our body, all supplements have physiological effects. “Most athletes never think that the consumption of an inappropriate product or in inappropriate doses, not only does not improve their physical performance, but can be dangerous for their health”, says Dr. Nieves Palacios, coordinator of the Working Group Physical Activity and Sports of the Spanish Society of Endocrinology and Nutrition (SEEN). That is why sports supplementation must be guided by professionals according to individual requirements.


Two recommendations to take into account about the consumption of sports protein supplements:

1. Supplements are not independent of diet, muscle gain can not be obtained only with supplements. It is necessary a supervised planning of the different factors (nutrition, exercise and rest) so that the supplements have effect within the sports performance.

2. Not all proteins are the same, the main differences relate the origin of the proteins, there are milk, soy, egg, etc. It also depends on the purity and concentration of them. In the case of proteins, the impurities are usually fats, carbohydrates, lactose and some allergens.

To know more…..

Molina, R. 2018. Sports protein supplements and their effects on health. EFESALUD