Do normal people need to supplement protein powder?

Recently, a young man was found to have impaired kidney function due to long-term consumption of protein powder, which once again sparked heated discussions: Can excessive consumption of protein powder lead to kidney disease? Should normal people supplement protein powder?

Excessive protein intake may cause kidney disease

Protein powder is a protein supplement. Protein is a very important nutrient needed by the human body. It is an important component of the body's internal organs and an important component of various biological reaction hormones and enzymes in the body. However, the more protein you supplement, the better.

Studies have shown that excessive protein intake can cause high pressure in the glomeruli, leading to renal hyperfiltration, glomerular damage and proteinuria. Long-term high protein intake can increase the risk of chronic kidney disease. In addition, excessive protein intake may also accelerate calcium loss, causing symptoms such as cramps in the hands and feet and mild leg pain.

Normal people do not need additional protein powder

With the improvement of health awareness, many people regard protein powder as an important nutritional supplement. In fact, ordinary people who do not have symptoms of malnutrition do not need additional protein supplementation.

The "Dietary Nutrient Reference Intake for Chinese Residents (2023 Edition)" recommends that adults under 65 years old should consume 65 grams of protein per day for men and 55 grams of protein per day for women; for people aged 65 and above, it is recommended that men consume 72 grams of protein per day and women consume 62 grams of protein per day. Exceeding the recommended amount may harm human health.

Under normal circumstances, an adult can meet the body's minimum protein needs by consuming a glass of milk and two eggs a day. If the diet does not meet the minimum requirements, you can supplement it by eating protein powder.

For special groups, such as pregnant women, elderly people with weak gastrointestinal function and small food intake, patients who have undergone major surgery, high-intensity fitness, professional athletes, etc., they can supplement with appropriate amounts of protein powder under the guidance of a doctor or nutritionist.

Kidney disease patients should choose high-quality animal protein

Most patients with nephrotic syndrome have hypoproteinemia and can supplement protein in moderation. However, it should be noted that patients with kidney disease should choose high-quality animal protein.

Protein sources usually include two types: animal protein and plant protein. The protein powder commonly found on the market is mostly made from soybeans, which are plant proteins. They are different from the protein in the human body. Plant protein powder produces more toxins than animal protein powder during its decomposition in the body, which will put a greater burden on the kidneys to detoxify.

Animal protein is similar to human protein. Common animal proteins include whey protein and casein. Animal protein powder, especially whey protein powder, which is known as the "king of protein", contains a full range of essential amino acids in a reasonable proportion. It is easier to digest, absorb and utilize by the human body than plant protein powder, and its nutritional value is relatively higher. Generally speaking, whey protein powder can be absorbed in about half an hour, while plant protein powder takes about two hours to be absorbed. Therefore, patients with kidney disease need to choose high-quality animal protein powder.

Through a multi-center study, the team led by Academician Hou Fanfan of China Southern Hospital found that the relationship between plant protein consumption and dialysis mortality is a U-shaped curve: when the proportion of plant protein is less than 45%, the mortality rate decreases by 17% for every 5% increase in intake; when it is greater than 45%, the mortality rate increases by 9% for every 5% increase in intake. Therefore, when supplementing protein, kidney patients must pay attention to the type and proportion of protein.

(The author Zhao Liangbin is the deputy chief physician of the Affiliated Hospital of Chengdu University of Traditional Chinese Medicine)

Related link: How to choose protein powder

To choose a high-quality protein powder, you need to look at the proportion of each protein in the product's ingredient list. Generally speaking, the higher the protein content, especially the higher the proportion of animal protein, the better the protein powder.

Protein powders on the market usually contain various ingredients, such as non-dairy creamer, pigments, flavors, etc., mostly to make the protein powder taste good and smell good, but they are not good for human health.

In addition, most people believe that protein powder has multiple health functions. In fact, my country stipulates that a health food can only claim to have two health functions at most, and the outer packaging of health food must be marked with "This product cannot replace medicine." It is recommended to purchase protein powder products that promote multiple functions such as "enhancing immunity", "delaying fatigue", "anti-oxidation", "helping to repair organ damage, and keeping away from memory loss, chest tightness, and irritability" with caution.

In addition, the protein-based solid beverages that are currently popular on the market are products that use milk and dairy products, eggs and egg products and other animal and plant proteins as their main raw materials. The protein content is greater than or equal to 4% and they do not have any health functions.