Protein Powder: What You Need To Know

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The powdered sources of protein that come from plants, eggs, or milk are protein powders. Other ingredients, such as added sugars, artificial flavorings, thickeners, vitamins, and minerals, may be included in the powder. Per scoop, the amount of protein will range from 10 to 30 grams. Relatively more protein is present in supplements used for muscle building and relatively less in supplements used for weight loss.

 

Types of protein powder

Several kinds of protein powder are available. Whey is the most common supplement of protein and the one that researchers have tended to concentrate on, but it is not the only one. Popular protein powder types include:

 

Whey

Among athletes, this water-soluble milk protein is common. It is a total protein, which means it includes all the amino acids that need by the human body. Whey protein is rapidly and easily absorbed by the body.

 

Casein

This form of protein is rich in glutamine, an amino acid that after exercise can speed up muscle recovery. Casein is extracted from milk, rendering it unsuitable for vegans and people with allergies to milk. This protein is digested by the body more slowly, so it might be safer to take it at night.

Soy 

For people who do not eat milk, soy protein is an excellent alternative to whey or casein. It also contains all the amino acids which are important for the body.

 

Pea 

Most plant-based protein powders comprise pea protein, the best alternative to soy and dairy-based proteins. A good source of the amino acid arginine is pea protein.

 

Hemp 

Hemp seed is a complete protein containing essential fatty acids as well. For vegans or those with milk or soy allergies, hemp is an outstanding option.

 

Consumption of Protein Powder

Natural foods, such as eggs, chicken breast, fish, beans, milk, cottage cheese, nuts, seeds, and whole grains, will easily provide the protein you need. Athletes depend on protein powder because more protein is usually required, plus it’s convenient. In general, to optimize muscle recovery and development, athletes need anywhere from 0.54 to 0.91 grams per pound of body weight per day before and after workouts.

 

Benefits 

There are various health benefits to take the protein powder such as it helps in muscle gain and also repairs the damaged muscles and the tissues. The people that do the intense workout also take the protein powder as a supplement to boost their energy and stamina.

 

Risks 

When using a protein powder, there are several hazards to remember. Amongst them:

  • A protein powder is a nutritionist supplement. The FDA leaves it to manufacturers to determine products’ protection and labeling. So if a protein powder contains what manufacturers say, there is no way to tell.
  • Digestive distress can be induced by taking the protein powders. People with milk allergies or lactose may encounter digestion problems if they use a protein powder based on milk.
  • There is no added sugar in some protein powders, and others have a lot. Some protein powders end up transforming a glass of milk with more than 1,200 calories into a cocktail. The risk: an increase in weight and an unhealthy blood sugar spike. A maximum of 24 grams of added sugar a day for women and 36 grams for men is recommended by the American Heart Association.

 

Conclusion

It can seem like an easy way to improve your health if you add protein powder to a glass of milk or a smoothie. Protein, after all, is important for muscle building and maintenance, bone strength, and various body functions. And because of a diminished appetite, many older adults don’t eat enough protein.

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