Breakfast leads to better food choices

Fitness and bodybuilding are becoming increasingly popular among young people. Many gym goers and athletes use protein powders and other supplements to build stronger muscles and improve their physical performance. But are these products always safe? A medical study published in the Proceedings journal of Baylor University Medical Center examined the effects of protein supplements. The researchers described protein powder as a “double edged sword” because it can be useful in some situations but may also cause problems when used incorrectly or unnecessarily. Protein is important for growing bodies The teenage years are an important stage of physical growth.  Protein helps the body build and repair muscles strengthen bones produce hormones and enzymes support the immune system and maintain overall growth. Most young people can get enough protein from a balanced diet. Foods such as milk, yogurt eggs, lentils, beans soy, fish, chicken lean meat nuts and seeds are good sources of protein. When are supplements needed? Many young people start drinking protein shakes after joining a gym playing sports or watching fitness videos on social media. Experts advise against using protein powders simply because a friend gym trainer or social media influencer recommends them. However some young people may need extra protein because of intense training dietary restrictions or certain health conditions. In such cases supplements should be used only with advice from a doctor or qualified nutrition professional. More protein does not mean more muscle Taking large amounts of protein does not automatically lead to bigger or stronger muscles.  Muscle growth also depends on regular strength training, enough calories proper sleep, rest and individual factors such as genetics. Taking more protein than the body needs can also add extra calories to the diet and may contribute to weight gain especially when physical activity is low. Some protein powders may contain extra ingredients. Some protein powders available in the market may contain added sugar artificial sweeteners, herbal ingredients extra calories or stimulant substances. The quality of supplements can also vary. Some products may not be tested as carefully as medicines which can create a risk of unwanted or undeclared ingredients. Who should be more careful? Young people with kidney disease or certain metabolic conditions should not take high protein supplements without medical advice. Anyone who is replacing regular meals with several protein shakes every day following an extremely restrictive diet or experiencing stomach problems after using protein powder should stop and seek professional advice. Protein shakes are not a replacement for food. Protein shakes cannot replace a healthy and balanced diet. Regular foods provide much more than protein. They also supply fiber healthy fats, vitamins minerals calcium iron and other nutrients that are important for healthy growth and development. Healthy habits come first for most young people, a balanced diet, regular exercise proper sleep and enough rest are the foundation of good health and fitness. Protein supplements can be helpful in specific situations but they should not be used simply because they are popular. If extra protein is needed it is best to choose the right amount and product with guidance from a qualified health professional.