Q. Does protein powder have any adverse effect on muscle recovery?

Answered by Dr. Swapan Banerjee and medically reviewed by iCliniq medical review team.

 

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Hi doctor,

I used to perform cardio exercise for around 30 to 40 minutes and weight exercise (strength training) between 20 to 30 minutes daily. I have been using one natural protein product. My wish is to lose fat. I am confused whether, I should replace my natural protein product with the second one, which I found on the internet. I have a few queries which are as follows. The second protein product has a prefix "L" over all the amino acid ingredients and also contains glutamine in addition to BCAAs. What does it mean? Is glutamine necessary? I take maximum 25 g of supplementation in my dietary intake daily. Is 25 g sufficient or do I need to increase or decrease? Lastly, should I continue with the first protein product or the second one? I am attaching the photos of the protein products here for your reference. Please help.


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Dr. Swapan Banerjee
B.SC., MMM., PGCDE., M.SC- DIET., PH.D -FOODS & NUTRITION
Dietician, Fitness Expert, Nutritionist

Hi,

Welcome to icliniq.com.

  • "L" is the structural name; in fact Lysine and L-Lysine are the same. Not only in Lysine, it gives the same meaning in all amino acids mentioned on the product package (attachment removed to protect patient identity).
  • Glutamine is safe and required for body building. You need up to 30-40 g daily as you are interested to start. Only in cases of liver, kidney, mental disorders and pregnancy either it should be avoided completely or not to be taken in high doses.
  • I suggest you to continue any protein supplement  up to 40 g in two divided doses with a maximum of 20 g per time.
  • The second one, which you have mentioned, has so many ingredients and it may be helpful for muscles, but may have future complications or health hazards.
  • So, I think the first one is better till you go with normal exercises. In case of rigorous gym, then another one could be helpful (depends on man to man).
  • One can start the supplement at low doses 20 g one time at breakfast and the next same dose at evening or bedtime. In total 40 g maximum as per safety is concerned. If you are interested, then you can start with low doses of the protein product.

For further information consult a nutritionist online --> https://www.icliniq.com/ask-a-doctor-online/nutritionist

 

Thank you doctor,

I just wanted to confirm that in the absence of glutamine, does natural protein have any considerable adverse affect for muscle recovery, in case of moderate weight lifting?

 

Dr. Swapan Banerjee
B.SC., MMM., PGCDE., M.SC- DIET., PH.D -FOODS & NUTRITION
Dietician, Fitness Expert, Nutritionist

Hi,

Welcome back to icliniq.com.

  • No, not at all. I suggest you can increase 10 g more or 1 scoop more than the present amount you are taking.
  • After two months, you can increase the dose of you protein product, but for your safety concern you should take only 40 g per day.

Revert back after 10 days to a nutritionist online --> https://www.icliniq.com/ask-a-doctor-online/nutritionist


 
 
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