Protein powder is a highly popular nutritional aid nowadays. Protein is a basic macronutrient that helps in several physiological processes, like hormone synthesis, tissue repair and so forth. Another well-known benefit of protein powder is its contribution to muscle toning and weight management.
Types of Protein Powder
This milk protein, which is water-soluble, is a favorite among athletes. As a complete protein, it has all of the amino acids that the body needs from food.
This protein type is abundant in glutamine, an amino acid that can fast-track muscle recovery following exercise. It comes from dairy, meaning, it is not suitable for vegans and people who are lactose-intolerant. And due to the body’s slow casein-digestion process, it should be consumed at night.
Soy protein is an great alternative to casein or when for those who do not consume dairy. It contains all the essential amino acids as well.
Protein powders often have pea protein, a great replacement for anyone who does not consume to soy- and dairy-based proteins. Pea protein is abundant in arginine, an amino acid.
Hemp seeds are also complete proteins that provide essential fatty acids and are a great choice for vegans and people with dairy or soy allergies.
If you’re thinking of supplementing with protein powder, below are the health advantages it offers:
Protein-rich foods and protein supplements can keep you feeling full for a longer period of time. Feeling full usually means eating less food and snacking less often, leading to weight reduction or maintenance. As well, it can prevent hypertension, high cholesterol levels and other health risks related to cardiovascular health.
Protein is crucial to muscle growth. A lot of athletes and gym aficionados consume protein shakes, believing this can help them bulk up faster. This is backed by research, which has proven that protein supplements substantially increase muscle size and strength in healthy adults who lift weights or perform other forms of strength training.
Aside from contributing to muscle growth, protein is vital to muscle and tissue repair too. This leads athletes to take protein powder to fast-track their recovery from muscle soreness following exercise. Protein supplements, when taken after exercise, have been proven by research to improve muscle performance, decrease muscle damage, and drive up muscle protein production.
Professionals advise men and women 19 years old up to consume 56 g and 46 g of protein, respectively. Individuals who find it tough to adhere to these guidelines – perhaps vegans and vegetarians – will be happy to learn that protein powder is the straightforward solution to the problem. On the other hand, certain groups of people, such as athletes, older adults and those with a chronic illness, may have to consume more protein than the said recommendation.
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