Can you have protein supplements or powders if you are suffering from diabetes?

Read this before you invest in protein supplementations.

For people suffering from diabetes, there are too many diet rules and restrictions to follow. This makes one think twice before picking up anything labelled as healthy, even the protein supplements or powders. Many diabetics wonder if they are good for them. Remember, unlike protein from food, protein powders and supplements that are available in the markets are loaded with sugar and other added chemicals, which might have an adverse effect on one s sugar levels. Here is a gym beginner s guide to whey and other supplements.

But if you are going to the gym to keep your blood sugar level in control, you need to pay attention to your protein requirements. Proteins help to rebuild and repair the muscles you damage in the gym. This is the reason why a protein rich snack is advised post workout and the most favourable ones are either the supplements or powders that readily make into a shake. However, if you are a diabetic, you need to spare some thoughts before investing in one. There are protein supplements available in the markets that are sugar-free, titrated for diabetics and are safe to drink, says Dr Niti Shah diabetologist, Advanced Multispecialty Hospital, Mumbai. So, if you have diabetes pick up the right one after a consultation either with your doctor or a nutritionist. Here are seven gym-safe rules for diabetics to follow.

Here are a few things that you need to keep in mind if you plan to have protein supplements post workout:

• If you are a diabetic, the ideal post workout snack should be a mix of complex carbohydrates and proteins. Since there would be a dip in sugar levels post workout, complex carbohydrates that release energy slowly would help to regulate blood sugar levels. Protein supplement, on the other hand, would help to repair the damaged muscles. A multi grain sandwich, mashed sweet potatoes are good options for complex carbohydrate foods.
• The recommended dietary allowance of protein is 0.8 gm per kg body weight of a person, so every person has different requirement depending on the weight. With protein, be careful not to go overboard. Many people might have kidney problems along with diabetes where too much protein intake can worsen the condition. Here are five reasons of kidney damage that you need to know.
• However, if there are no underlying kidney problems and you are working out in a gym or training to build muscles, you can indulge in 2gm of protein per kg of body weight. On an average, a protein snack amounting to 15 to 30 gm of protein post workout is advisable.
• However, going overboard on protein supplements and powder, like consuming more than 200 to 300 gm of protein, can also lead to deteriorating liver functions limiting their ability to convert excess nitrogen to urea.
• For better results with protein supplements limit your intake to one to two scoops of protein powder to make a shake and be regular with your exercise routine.

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