Among the most popular nutritional supplements are protein powders. Among its many functions, protein assists in building muscle, repairing tissue, and producing enzymes and hormones. Moreover, to help people lose weight and tone their muscles, protein powder may also assist with weight loss.
Various types of protein supplements in the form of powder exist, including dairy-based powders and plant-based ones. One of the parts of bones, muscles, and skin is protein, and this enzyme is required to produce hormones, enzymes, and other chemicals within the body. These are some of the possible health benefits of protein powders:
Weight Control
Taking supplements and eating foods high in protein may help make people feel fuller longer. By feeling full, a person tends to consume fewer portions and snack less frequently, which will help them maintain healthy body weight or lose it in the future.
A 2017 review found that people with overweight and obesity might lose body weight and fat mass by consuming whey protein supplements. As well as reducing cholesterol and blood pressure, this medication may also reduce cardiovascular disease risk factors.
Developing Muscles
Muscle growth depends on protein. Protein supplements have increased muscle strength and size in healthy adults who lift weights or conduct resistance exercise training. Protein shakes may help bulk up athletes and gym enthusiasts after strength training since they believe they can increase muscle mass. Protein supplementation for this purpose is supported by an analysis of 49 clinical studies in 2018.
Women and men benefited equally from protein supplementation. Nevertheless, the measure's effectiveness may decrease as individuals age because they require more protein than younger individuals. In addition, the researchers found that the participants did not experience any additional health benefits once the protein intake exceeded 1.6 grams per kilogram (kg) of body weight (or 0.73 grams per lb).
Exercising and Recovering
Protein can also help repair injured muscles and tissues, in addition to contributing to their growth. It allows athletes to use protein powder to speed up the recovery process from muscle soreness following exercise.
Several studies have demonstrated that taking protein supplements after exercise can improve muscle performance, boost muscle protein synthesis and help aid recovery.
Nutritional Additions
Some people need to consume more protein than the recommended amount for athletes, weight lifters, older adults, and patients with chronic illnesses. Those ages 19 and older should consume 46 grams of protein daily and 56 grams of protein. Vegans and vegetarians can struggle to meet these requirements, which is why protein powders may provide an easy solution.
The American Journal of Clinical Nutrition concluded that athletes who undergo intense training might benefit from taking about twice the recommended amount of protein each day, ranging from 1.4 to 2.0 g per kilogram of body weight. An individual who weighs 175 pounds would consume 111–159 g of fat per day.
You should use protein powders only after calculating a person's nutritional needs. People who don't consume enough protein from their diets may want to consider supplementing with protein powders.
However, you should avoid consuming too much protein, and it is not recommended for most people to consume more than 80g of powder per serving. A review performed in 2013 suggested long-term excessive protein consumption can harm the kidneys and liver and alter the bone and calcium balance of the body.
In addition, a diet containing excessive protein can reduce beneficial foods, such as fibre-rich fruits, vegetables, and legumes, that the body uses to nourish and sustain gut bacteria. There is no consensus on when you should take protein supplements. While the research findings aren't conclusive due to studies providing conflicting results, many people recommend taking it after exercise.
Takeaway
Protein powders may prove beneficial for many people, but they are primarily supplements for athletes, older adults, vegetarians, and vegans. Protein powders provide complete protein in a convenient form. Occasionally, they contain additional vitamins and minerals.
