Consumption of protein dietary supplements is turning into extra frequent in Brazil

The consumption of protein dietary supplements is turning into an increasing number of standard in Brazil. A field of whey protein, protein bars and excessive protein milk drinks, amongst different issues. Knowledge from the Brazilian Affiliation of Specialty and Allied Meals Industries (ABIAD) exhibits that gross sales of those components have grown by at the very least 75% over the previous 5 years.

However are protein dietary supplements actually needed or is it simply one other fad? Specialists say that usually, younger, wholesome individuals with correct diet eat the required every day quantity of protein. Nevertheless, dietary supplements could also be essential for vegans, vegetarians, menopausal ladies, seniors over 65, and folks with persistent medical circumstances. To not point out, in fact, those that interact in intense bodily exercise and search to extend their muscle mass.

Protein is considered one of three macronutrients (the opposite two are carbohydrates and fat) that present us with power and due to this fact an essential a part of our every day eating regimen. Protein is crucial for constructing muscle mass and for the manufacturing of sure hormones and enzymes. The physique is unable to retailer protein; it’s essential to eat it every day, in accordance with our age, gender, well being standing and degree of bodily exercise.

The World Well being Group (WHO) recommends that wholesome younger adults eat at the very least 0.8 grams of protein per kilogram of physique weight per day. Nevertheless, this can be a needed minimal so as to not be thought of malnourished. For a lot of consultants, the every day purpose must be barely greater.


As we age, particularly after age 65, it could be essential to eat much more to make sure muscle retention, one thing between 1 and 1.2 grams of protein per kilogram of physique weight, ideally together with train. For instance, for an individual weighing 80 kg, this implies the inclusion within the eating regimen of 16 to 32 grams of protein per day.

“Muscle mass are an asset; You will need to construct muscle mass all through life. It has already been demonstrated that individuals with much less muscle mass have a worse prognosis within the occasion of sickness,” defined Marcia Soares, UFRJ dietary supplementation course coordinator. “After we age, we’ve got a pure lack of muscle mass, we’ve got extra breakdown than synthesis”

Research have proven that, on common, individuals start to steadily lose muscle mass between the ages of 30 and 40. Many menopausal ladies, no matter age, usually report muscle weak point and lack of energy.

After age 60, muscle loss accelerates much more in each ladies and men. When it will get too extreme, it is known as sarcopenia and may trigger well being issues.


Mission supervisor Juliana Gongora was recognized with a pituitary tumor in 2017, which led to early menopause on the age of 33.

“I’ve misplaced plenty of muscle, muscle and bone mass, my physique has fully modified,” she, now 39, stated. “My endocrinologist suggested me to change to a eating regimen richer in proteins, do energy coaching and take whey protein,” he recollects.

Vegans and vegetarians could discover it more durable to achieve their every day protein requirement. In such circumstances, a complement can be really helpful.

Radical adjustments have to be accompanied by specialists

Nevertheless, consultants warn that every particular person’s every day protein requirement can differ significantly relying on circumstances and well being circumstances. Sick individuals might have a bit of extra protein, as do individuals who train lots. Subsequently, everybody is suggested to seek the advice of a specialist earlier than making drastic adjustments within the eating regimen.

“An grownup who has no well being issues and who eats a nutritious diet doesn’t want protein dietary supplements,” stated geriatrician and nutritionist Cathy Dodd in an interview with the journal. New York Occasions. “But when for some cause they can not obtain the best quantity of protein by means of their eating regimen, dietary supplements can be utilized.”

Whey protein is a superb supply of protein as a result of it’s wealthy in amino acids, the constructing blocks of protein, and is definitely absorbed by the physique. The impact is particularly constructive when consumption is mixed with train. The identical goes for creatine, protein-fortified yogurts, and bars.

“For instance, a protein bar could include extra protein than an everyday bar. However nonetheless it’s too little. The quantity have to be satisfactory,” defined endocrinologist Eduardo Portugal from the Federal College of San Carlos (UFScar). “Within the case of whey protein, I normally point out remoted or hydrolyzed; the concentrated sort has plenty of fats, lactose, it may be dangerous for individuals with intolerance, for instance.


Portugal, nevertheless, reminds that train is crucial. “Persons are at all times in search of one thing straightforward, eager to take the magic capsule and have a flat abdomen,” he stated.

“That will not occur. With out effort, there isn’t a end result. Train issues lots. For many who are solely in search of aesthetic outcomes, it could be higher to make a private go to than spend cash on dietary supplements.”

In any case, ideally, the consumption of the required quantity of protein is distributed all through the day in order that the physique can take in it extra effectively, with out waste.

Lengthy-term consumption of extra protein may cause kidney and liver issues, particularly in those that have already got the illness.

(Roberta Jansen/AE)

Leave a Comment