If you go to a gym, you may hear that one of the most popular health supplements among active adults, athletes, and bodybuilders is protein shakes, the liquid form of protein powder. Besides bodybuilders and athletes, it is one of the universal, more, and more accessible health supplements for people all over the world. But do you know what protein powder is and what does protein powder do for your body?
Well, don’t worry. This article explains everything all about protein powder to you.
What are protein powders/shakes?
Protein powders are protein nutritional supplements derived from various protein sources such as egg, milk (whey or casein), or plants (potatoes, peas, soybeans, rice, or hemp) and presented in powder form. When the protein powder is mixing with water or milk, although other ingredients such as thickeners, artificial flavoring, added sugars, vitamins, and minerals are added to improve the performance, it becomes protein shakes.
Types of protein powders
There are various brands’ Protein powders available in the market. Common protein powder types are-
Whey protein: most commonly used, quickly absorbed, and best for day-to-day use of proteins, is suitable for those who need to boost energy after a workout and reduce stress levels. This water-soluble protein powder contains all the essential amino acids.
Casein protein: another universal choice protein powder is most suitable for those undergoing a muscle recovery process. It contains all essentials amino acids and glutamine that speed up the recovery process.
Soy protein: Plant-based protein powder is a better choice to reduce high cholesterol and women’s menopause problem. It contains all essentials amino acids and soy isoflavones, which are helpful for health benefits.
Hemp protein: 100% plant-based protein and best alternative of soy or dairy allergies. Contains high omega-3 and omega-6 fats, but low in the essential amino acid lysine.
Rice protein: gluten-free100% Plant-based protein for vegetarian people but low in the essential amino acid lysine
Pea protein: 100% plant-based protein and best alternative of soy or dairy allergies but low in the non-essential amino acids cystine and methionine
What does protein powder do for your body?
As we all know, protein is essentials for our health to build strong muscles, bones, and healthy skin. Protein powders are an easy way for the body’s daily protein requirements by adds other nutrients to the diet. But not like whole foods as it can offer a bigger nutritional punch.
However, protein powder may come in handy in the production of enzymes, hormones, among other chemicals in your body, to promises of weight loss, muscle gain, or when you don’t have high-quality protein sources than actual meals through food alone. So the health benefits of protein powder-
Weight loss and management
Eating protein-rich foods and taking protein supplements help you to feel fuller for longer, resulting in fewer hunger pangs. Consequently, this helps avoid snacking and feeding on smaller food portions every time—that helps you losing weight or maintain a healthy weight, if necessary.
Specifically, a 2017 review found that whey protein supplementation reduces body weight and total fat mass in people who are overweight or obese.
It also helps reduce blood pressure, total cholesterol, and risk factors linked with other cardiovascular diseases.
Lose belly fat
Researchers generally agree that high-protein can burn a lot of fat, especially fat from the belly area. Research suggests that increasing your protein intake from high-quality sources, especially whey protein, has this effect more than other types of protein powders. Whey protein contains essential amino acids and leucine necessary for proper body functioning compared to other proteins.
Do you know why most gym enthusiasts and athletes are taking protein shakes? Because they believe that consuming this protein drinks will help them bulk up after strength training and to build a stuck of muscles.
A review study published in 2018 on an analysis of 49 studies proved that the use of protein supplementation increase in muscle mass and strength in healthy adults is definite.
The effect of protein supplement was equally effective in men and women but only differs with age, like older adults have higher protein requirements than younger people.
As well as contributing to Build muscle or, and strengthening, protein powders also help repair damaged muscles and tissues. Therefore, athletes prefer to take a protein shake after muscle recovery exercise to speed up recovery soreness after training.
Decrease hunger and appetite
Protein powders affect the hormones by decrease hunger and appetite in two main ways. They reduce the levels of appetite-suppressing hormones like GLP-1, pyy, and cck while lowering the hunger hormone ghrelin. Thus, both hormones lead you to feelings of fullness for longer. However, too much protein or supplements in diet can be a source of excess calories.
Increase in metabolism
High protein intake increases metabolism, which helps you burn more calories each day. This is especially true when combined with protein powder intake and strength training, and it may help you burn more calories than fat and build muscle.
Finally, for the best results, the daily recommended amount of protein nutrients for people aged 19 years and above is 46 g for women and 56 g for men. Some people like some vegans and vegetarians may find it challenging to meet this requirement through the food they eat. Protein powders are an excellent and reliable source of protein for people with chronic illnesses, weight lifters, athletes, older adults, and bodybuilders.
Get the most from your protein powder
So, when should you use protein powder? According to sports nutritionist and dietitian Barbara Lewin, who has worked with NFL, NBA, and NHL athletes and trained Ironman competitors, there are a few reasons why an ordinary athlete want more protein in his or her diet. Here are a few things to consider:
When you’re growing
To recover after exercise
When you’re set to start a program
To control weight
When you increase up the rate of your workout
If you’re going vegan
How to use protein powder
protein powder is necessary for those people who do not get enough protein from a regular diet can then consider supplementing with protein powders. Some protein powders serving up to 80 g per, which is too much for most people. So, before using protein powders, calculate your protein intake and determine that you’re not getting enough because excessive consumption of protein may damage the liver and kidneys and affect the body’s calcium balance and bone.
I am sure you now know What Does Protein Powder Do for Your Body?
Protein powders are a beneficial supplement in helping to meet your dietary protein requirements. By controlling your appetite, protein shakes are effective for weight loss. Additionally, it also helps boost metabolism, build muscle, and improve your performance, especially for athletes, older adults, vegetarians, and vegans.
People who eat a diet rich in meat, fish, dairy, and eggs throughout the day, taking a protein supplement may be unnecessary. Despite all these benefits, excessive consumption has some side effects like bloating. Before you add it to your diet, please talk with your doctor or a registered dietitian and consume them as per instructions.