Protein capsules provide convenient protein supplementation options

Many adults do not meet their daily protein needs through food alone. The recommendation is about 0.75 grams of protein per kilogram of body weight. For an average UK man weighing 85.1kg, that amounts to nearly 64 grams of protein per day. For an average woman at 71.8kg, it's about 54 grams. This can be a lot, equivalent to two to three steaks daily, which isn't always healthy. Protein supplements are available in various forms, including bars, powders, and even cereals. However, some people dislike these options, especially sugar-filled shakes. Another option is protein capsules. These capsules are easier to swallow and hold a specific amount of protein, typically between 2-4 grams per pill. According to sports nutritionist Reema Pillai, protein capsules can come from plant sources like soy and pea or dairy sources like whey. While they can help meet protein needs, they should not replace whole food sources. Pillai emphasizes that athletes, bodybuilders, or those with dietary restrictions may benefit from protein capsules, especially when traveling. However, not everyone should take protein supplements. Those with conditions like chronic kidney disease should avoid them, as excess protein can worsen their health. Pregnant or breastfeeding women, and those with milk allergies, should also be cautious. There is no specific recommended time to take protein capsules, but some find it helpful after exercise or before sleep. It's always best to consult a healthcare professional before starting any supplements.