Protein powder has abundant benefits if used correctly. It is a dietary supplement that includes concentrated protein from multiple sources. Since it is powder, it can be mixed into any drink, shake, food, etc. Our body’s main strength and energy source comes from protein intake. It is essential to our body’s building and repairing muscles, specifically after working out, to aid recovery. Throughout today’s article on what is protein powder, we will review all there is to know about protein powder, including its different types, benefits, and more.
What is protein powder?
Protein powders are special powders made from protein from plants, eggs, milk, etc. They also include other ingredients such as sugar, thickeners, artificial flavouring, minerals, vitamins, and more.
Types of Protein Powder
There are several types of protein powder, so let’s discuss some of the common ones and what they include.
Whey: Whey protein powder is a milk protein that is warer soluble and is popular among athletes. It is made from complete protein, and it has a full dose of the body’s neccesary amino acids. Whey protein powder is also popular for athletes because it absorbs quickly and easily.
Soy protein: is a great solution for dairy-free diets. Although it is dairy-free, it contains all the necessary amino acids for a healthy diet.
Casein: This form of protein is high in glutamine, a quick-acting ingredient for muscle recovery after a gym session or a jog. Casein comes from a dairy source and is digested at a slower pace, so many people take it at night to give the body time to digest the protein.
Pea: Most plant-based protein powders include pea protein, which is a high-quality substitute for soy or dairy-based protein.
Hemp: Hemp protein powder is a popular option for individuals who are vegan or with dairy or soy allergies. Hemp seeds are proteins that contain essential fatty acids.
Benefits of Protein Powder
Protein is a nutrient that helps repair and build muscle, promotes the growth of hair, skin, and nails, and promotes gut health. The required protein intake varies based on factors such as age, gender, and the level of activity one has throughout the day.
The majority of individuals get their full protein intake from meals the three meals in a day, including poultry, fish, eggs, meat, dairy, etc. However, a minor percentage of people need an extra boost of protein, such as people with specific diets that limit their protein intake or even the most minute health conditions.
Pregnant women, vegans, and vegetarians need higher protein intake, and protein powder is a great solution in these cases. Additionally, individuals post-surgery or postpartum can benefit from an additional protein intake to boost their metabolism, recovery, and health.
The benefits of protein powder are vast; let’s go through some of the more common ones.
- Protein powder can aid with weight loss as it takes time to digest, leaving you full for longer.
- Protein powder is a standard post-workout fuel. It has become a popular trend over the years because it highly improves muscle recovery.
- Collagen protein helps support hair, skin, nails and gut health support.
- Older people require more protein intake about 0.6 grams per pound in body weight. Often times it can be hard to get that in from food alone so a protein shake can help older people get the recommended amount of protein.
- Just as protein powder helps with muscle recovery, it also helps with wound healing. Individuals recovering from surgery or injured can benefit from protein powder, which helps repair body tissue.
- Individuals who are on the run with less time on their hands can opt for a protein powder shake being that it is a fast and convenient solution to getting enough protein throughout the day.
Check out our article on The Ultimate Diet for Healthy Skin.
Closing Thoughts – What is Protein Powder?
Protein powder is an efficient way of supplementing protein intake. As we discussed above, individuals with dietary needs or people recovering from injuries and surgeries can significantly benefit from protein intake in powder. Not only is protein powder a great solution to getting enough protein, but it also improves muscle growth and muscle repair after workouts, helps with weight management, and more.
The market is full of all sorts of protein powders, and it’s important to choose a high-quality brand with the right ingredients. Protein powder should not replace a meal or be a source of whole-food protein; rather, it should be an addition to a well-balanced diet. Of course, depending on your case and dietary requirements, your protein powder journey should be consulted with your healthcare professional.
Are there any side effects to taking protein powder?
Increased protein powder intake can cause acne, nausea, headache, bloating, reduced appetite, and more. Protein powder should be part of a well-balanced diet and not a substitute for whole-food protein intake.
Is there something I should know before taking protein powder?
Some protein powders include an increased amount of sugar. Check the ingredients list on your preferred protein powder.
Are there tips for someone just starting their journey of taking protein powder?
Protein powder can simply be added to milk or water with some ice; it takes just a few minutes to prep, and depending on the flavour, it can taste great. If you want to spend a few more minutes of prep time, add it to a fruit or veggie shake to add some nutrients.
Is it okay to drink a protein powder shake on an empty stomach?
Drinking protein powder on an empty stomach is okay; however, if you have just completed a workout, it’s best to drink water and then begin the shake.
Is protein powder only for people who work out?
Protein powder plays a significant role in muscle repair after a workout; however, people who don’t work out can also take it. Check with your healthcare provider to see how much is okay for you to start with, as not taking it correctly can lead to weight gain and heart health issues.
