Who needs them, when, differences between types, how to choose quality.
Questions about whether protein powder “damages the liver” or “makes you fat if you already eat well.”.
Protein / Whey / Casein / Mass gainers
The protein powder It's one of the most popular supplements in the fitness world. However, many questions remain about who needs it, the differences between the various types, and whether it can actually cause weight gain or affect the liver. Let's answer them with science and without myths.
Who needs protein powder?
The foundation should always be a diet rich in quality protein (meat, fish, eggs, legumes, dairy). But protein powder is practical when:
- You struggle to meet your daily protein requirements.
- You don't have time to prepare complete meals.
- You're looking to improve recovery after training.
- You are in the definition or muscle gain stages.
👉 Protein powder It does not replace real food, But it is a practical and effective aid.
Differences between types of protein
🔹 Whey protein
- It is absorbed quickly.
- Ideal after training.
- Rich in essential amino acids and leucine (key for muscle synthesis).
🔹 Casein
- It is absorbed slowly.
- Perfect before bed or during long periods without eating.
- It promotes nighttime recovery.
🔹 Mass gainers
- They combine proteins + fast-absorbing carbohydrates.
- Designed for people with a very fast metabolism or who are looking to gain weight.
- Useful during bulking phases, but not necessary for everyone.
How to choose a quality protein?
- Look for protein with high content of essential amino acids.
- It would be better if they had few added sugars and without unnecessary fillers.
- Check the transparency of labeling (origin of the protein, purity).
- If you are lactose intolerant, opt for whey isolate or plant proteins.
Frequently Asked Questions
❓ Does protein powder damage the liver or kidneys?
👉 In healthy people, no. Studies show that adequate protein intake does not affect the liver or kidneys. Only those with pre-existing conditions should be cautious.
❓ Will it make me gain weight if I already eat enough protein?
👉 No. What makes you fat is the total caloric excess, not the protein itself. In fact, protein helps with satiety and weight control.
❓ Is it only for athletes?
👉 No. It can also be useful in older people to prevent muscle loss (sarcopenia) or in those who have a poor appetite and need an extra supply of nutrients.
Conclusion
Protein powder, in any of its forms, is a safe and practical supplement when used judiciously.
- Whey: for rapid recovery.
- Casein: to maintain nighttime intake.
- Mass gainers: for those who really need to gain weight.
👉 Discover our protein and mass gainer options at the official One More Up store: onemoreup.es
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