A Macronutrient is responsible for muscle build-up, tissue repair, and hormone and enzyme production, in which protein is the most common nutritional supplement out in the market. Protein supplements are also said to serve as an active catalyst to muscle toning and weight loss. So let’s take a peek into the health benefits of protein powder.
Protein powder is essential for building up muscle, protein supplementation is much sought after by gym buffs and athletes alike. Protein shakes are believed to aid in bulking them up post-strength training. A 2018 report, which analysed and compared 49 studies, showed that protein supplementation significantly improved muscle bulk and strength in relatively healthy adults who were under a resistance exercise training program, specifically weight lifting.
While being effective in both men and women, protein supplementation efficacy, however, decreases with age. This is because the elderly require a higher protein requirement compared to younger people. Said research also emphasized that the participants could not reap additional benefits once protein intake exceeded 1.6 grams for each kilo of body weight.
Weight Loss & Management
Consuming food that is high in protein and taking protein supplements may help you feel fuller and satiated for longer. And when you feel sated and full, you eat smaller portions during meals. Furthermore, frequent snacking dwindles to a healthy minimum, thus helping you maintain or lose weight.
In a 2017 study, it has been reported that whey protein supplementation can aid in potentially reducing total fat mass and body weight in obese or overweight people. It also has the potential of reducing total cholesterol, blood pressure and cardiovascular disease risk factors.
For persons 19 years old and up, the recommended daily intake of protein is 56 grams for men and 46 grams for women.
If you find meeting said amounts a challenge, perhaps because you are a vegan or vegetarian, then resorting to protein powder provides a quick solution to your problem. Suppose you are a weight lifter, an athlete, an older adult, or perhaps someone enduring a chronic illness. In that case, your nutritionist will most probably advise you to increase your protein intake beyond the general recommendation. Specifically, research reveals that athletes undergoing intense training will reap benefits by doubling the daily recommended protein intake, roughly from 1.4 to 2 grams per kilogram of body weight. To paint a clearer picture, you’ll have to take 111 to 159 grams of protein if you weigh 79 kilos.
Not limited to muscle growth alone, protein aids in repairing damaged tissues and muscles. This is common knowledge to athletes, and thus protein is widely used by this crowd for speeding up muscle soreness recovery post-exercise. Several studies claim that protein supplementation post-exercise aids muscle recovery by reducing damage and improving protein synthesis and performance.
Weighing Your Options
As with all other things, protein shake powders are not created equal. There is protein derived from whey, casein, soy, pea and hemp, to name a few. Consult your nutritionist to find out which one will suite you best.
Studies also reveal that many protein powder bestsellers contain lead, arsenic, cadmium, and other heavy metals detrimental to health. Therefore, best if you do your research conscientiously before spending your hard-earned money on protein supplements. Make sure to check out the manufacturer’s and seller’s reputation lest you end up wasting precious resources and endangering your health.