Do ordinary people need to eat protein powder every day?

In recent years, as a nutritional supplement, protein powder has become more and more sought after by consumers, and even once became a must-have "muscle-building" food among fitness people

The so-called protein powder is generally a powder composed of purified soybean protein or casein, whey protein or a combination of the above-mentioned proteins, and its purpose is to supplement protein for individuals who lack protein

Protein for healthy adults

Daily meals are sufficient

An average healthy adult over 18 years of age who is lightly physically active needs about 1 gram of protein per kilogram of body weight, and the recommended protein intake is 65 grams per day for men and 55 grams per day for women

long-term high protein intake

increase the burden on the kidneys

Excessive intake of protein will be excreted through the kidneys through the urine, which is not only wasteful, but also has many adverse effects on human health due to high protein intake

For example, long-term high protein intake will increase the burden on the kidneys, and even make the kidneys overloaded for a long time, and may therefore accelerate their aging and damage

It is not recommended to take blindly when exercising

prone to anemia and malnutrition

Among some weight loss and fitness enthusiasts, there is a "high protein weight loss method" that has been widely circulated

Children and teenagers should not abuse protein powder

Don't burden your child's body

Some parents think that protein powder is a good thing, and eating more can help children grow taller and intellectually

Therefore, children and adolescents who can eat normally do not generally need to supplement protein powder, unless they are exercising during a large amount of exercise, or have a lot of pressure to study, or they cannot get enough protein from their diets because of picky eaters or vegetarians

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    Text/Yu Kang (Department of Clinical Nutrition, Peking Union Medical College Hospital)