The amount of protein needed by an individual will vary from person to person. Protein supplements are used for different reasons, often by dedicated athletes, those trying to lose weight and bodybuilders. Protein sources such as casein, whey and individual amino acids are typically found in protein bars, drinks and powders. Protein is essential for the human body, because insufficient amounts will eventually affect your muscle mass, immune system, heart and kidneys. Despite this, protein supplements can also carry certain risks.
The recommended daily requirement for daily protein intake is about 0.4 to 0.7 grams per pound of body weight to support muscle growth and repair. Engaging in rigorous athletic or endurance activities will require more protein, around 1 to 1.5 grams per pound. These numbers are usually met with a well-balanced diet, however, and protein supplements should never take the place of meals.
Quality supplements will contain the right amino acid proportions, and many options are available. Whey protein is popular, is tolerated well by most people and is easily absorbed. Blended proteins will additionally contain milk solids and casein, but are not suitable if you're lactose intolerant. Popular choices for vegetarians include soy and rice proteins.
Protein supplements can help add muscle mass without the added calories of extra meals, but whether or not they are necessary remains in question. Long used by bodybuilders, protein supplements have now entered the mainstream, and are also being touted in weight loss regimens featuring high-protein, low-carbohydrate diets. When used wisely, the risks may be minimal, but the potential for overuse is a concern.
Excess protein may cause low bone density by increasing calcium excretion through urine. Too much protein may also cause dehydration, overworking the kidneys and increasing the risk of chronic kidney disease; the extra calcium in the urine may also lead to kidney stones. Without enough exercise, overused protein supplements can result in weight gain, as the excess protein will simply be stored as fat.