You must have heard about protein powder supplements if you have any experience with a gym or if you work out avidly. Protein powders are becoming famous nowadays, especially among people who want to grow their muscles. Protein powders are nutritional supplements that can be taken in any shape you like.
Protein powders are available in many forms, but three commonly used ones are whey, soy, and casein protein powders. Whey is the most frequently used because it is water-soluble and easy to take.
What Are Protein Powders?
As you might know, protein is a very important nutrient for our body and helps build and repair muscles, as well as making enzymes and hormones. Protein can also be taken as synthetic powder. It helps in gaining muscles or tuning your body into good shape. Protein powders come from different origins, such as dairy-based and plant-based proteins.
Protein powders are very useful in some specific situations as they are an easy and suitable source of a perfect and good-quality protein diet. You can also get this protein diet by eating lean protein sources such as meat, fish, and dairy items, but these protein powders are a quick way of getting protein for your body.
You can easily get protein powders as several brands sell a variety of protein supplements. Similar to other synthetic products, these protein powders should be tested before use, whether they are suitable for your body or not. You can order free protein samples from many brands to give it a test try.
When Do You Need to Use Protein Powder?
Our body continuously needs proteins to grow and develop, primarily when working out or playing sports. Muscles are torn and rebuilt every day. We need a continuous supply of protein, but there are certain conditions when using protein powders:
- When you are growing, you need more protein. Those who frequently exercise or want to build muscle should supplement their bodies with additional protein, which can be taken as protein powder before an intense workout session. That’s because protein is needed to strengthen and build muscle fibers.
- Children in their growing phase also need to consume larger quantities of protein. Thankfully, they can get most of it from their daily diet.
- When you increase the workout time from half an hour to an hour, your body will demand more protein. You can use protein powders to help your body maintain shape.
- While recovering from an injury, you need that extra amount of protein to heal, which these protein powders can provide.
All these possible and valid reasons can require an intake of protein powder. You can select the best-suited protein powder supplement for you by getting free protein samples from different manufacturers.
How Can You Tell If You Are Getting Enough Protein?
You need to work out your macros to know whether you are getting enough protein or you need to increase your uptake. Certain recommendations and calculations can help you do your protein math more accurately:
- Usually, an adult needs 0.8 grams of protein per kilogram of your body weight every day.
- An active athlete or a person who does a normal workout needs 1.1 to 1.4 grams per kilogram of body weight.
- A person trying to build muscle or a competitive athlete needs 1.5 to 2.0 grams of protein per day.
For instance, if your weight is 75 kgs and you are working out heavily to build your body and muscles, you need approximately 125 to 150 grams of protein per day. That might look a lot, but you would be surprised to know that only 4-ounce lean meat contains 30 grams of protein.
Types of Protein Powders
Several types of protein powders are available on the market. Some common types of protein powders are extensively in use by people worldwide.
Whey is the most commonly used type of protein powder, and it is very famous among gym-goers and athletes. It is a water-soluble milk protein, which is the main reason for its extensive use. It is also a complete protein, which means that it has all the nine required (essential) amino acids. It is quickly absorbed by our bodies.
Casein is a protein rich in glutamine (an amino acid) that helps in speeding up muscle recovery after a workout. It is also a milk protein that makes it popular among vegans and people who don’t take milk due to milk allergies. Digestion of this protein in our body is slow, so it is recommended to take it at night before you go to sleep.
Soy is a protein that can effectively substitute whey or casein for people who don’t like to consume dairy products. It is also a complete protein. Hence it is ideal for non vegans.
Pea is a plant-based protein powder that is the best alternative to soy and other dairy-based proteins. It is an excellent source of arginine (an amino acid) that is vital for the body after exercise.
Benefits of Protein Powders
As protein is a vital component of our body, we need a fixed amount of it regularly. Taking required protein in the shape of protein powder can be very beneficial for multiple reasons. Some of the reasons are discussed below.
Getting an adequate amount of protein can increase your lifespan and energy. It helps you maintain a feeling of fullness, resulting in smaller intakes of other foods. In turn, this allows you to manage your weight as you desire.
Protein supplements are associated with weight loss and total fat mass in people who are obese. It also benefits in reducing high blood pressure, high cholesterol, and other factors that can lead to cardiac diseases.
Proteins are vital for muscle building and growth, as you might have seen athletes and sports people taking protein powder supplements on a regular basis. Protein powder meaningfully increases muscle size and strength in normal adults who regularly work out or lift weights.
Protein powders are equally helpful for both men and women, but this effectiveness can decrease with age and other factors. Older adults need more protein than younger ones.
Recovery After a Workout
Proteins are useful for muscle growth and help in repairing muscles and tissues that are torn during workouts or injuries. Most gym-goers and athletes take protein powders to speed up muscle recovery and relieve muscle soreness. Taking protein supplements after exercise is a proven way of reducing torn muscles and speeding up recovery.
Sometimes, people find it challenging to take the required amount of proteins in their diet. Most vegans (vegetarians) suffer from a low amount of body protein.
Athletes who do intense workouts and training can take extra protein as an added dietary source to maintain the body’s need for protein. These protein powders can be proven as added nutrition in your protein-less diet and save you from protein deficiency.