Protein is an important micronutrient that not only helps build muscles but also repair tissues and make enzymes and hormones. By incorporating protein supplements in our regular balanced diet and fitness plan we can satisfy our nutritional requirement, lose weight and put on lean muscle.
There are many different types of protein powder available in the market including dairy and plant-based powders, whey protein isolate is the most important one. Some common types of protein powders are :
Whey: It is a water-soluble milk protein which is popular among athletes and contains all the amino acids required by the human body. Whey protein is absorbed by the body rather quickly and easily.
Casein: It is dairy-based and rich in glutamine, an amino acid that may speed up the recovery of muscles after exercise. Being dairy-based makes it unsuitable for vegans and people with milk related allergies. It is advisable to be consumed at night since the body digests it more slowly.
Soy: This is a great alternative to whey and vegans and also contains all the essential amino acids.
Pea: It is a plant-based protein that serves as an alternative for vegans and contains arginine.
Hemp: Hemp seeds are a complete protein and contain fatty acids making it an alternative for vegans.
BENEFITS OF PROTEIN SUPPLEMENTS
1. Weight Loss
Being more satiating, proteins can make you feel full in fewer calories compared to carbohydrates. According to a leading research journal, clients who used protein-rich supplements as part of their daily low-calorie diet were able to lose more weight and fat mass in a year than those who didn’t. Whey protein, for example, can reduce blood pressure, cholesterol level and other risky factors of cardiovascular diseases.
2. Muscle Gain
Protein supplements can help in gaining lean muscle. Clients who intake 0.6 to 0.9 grams of protein powder and strength train several times a week will be able to boost their performance and gain muscle mass after six weeks than clients who received a placebo.
3. Nutrition
Protein supplements will act as a good substitute and allow you to get all the essential nutrients if your diet lacks high-quality sources of protein-rich food. The recommended daily intake of protein for people aged 19 years and over is 46 grams for women and 56 grams for men.
These protein supplements are available at all vitamins and supplements stores. Always keep in mind that Protein supplements come with risks if taken in excess. If the daily requirement of protein is exceeded regularly on a long-term basis to catalyze the results, you may experience a higher risk of nutrient deficiencies, diverticulitis, and problems related to heart and kidney. When consumed in excess along with an equally rich diet, it may add extra calories and lead to weight gain which may not necessarily be muscles. Therefore, before using protein supplements it is advisable to consult your doctor or dietitian who will prescribe an adequate dosage.