Are you trying to lose weight? Gearing up for a workout? These are situations in which it may be beneficial to use protein powder. We’ll examine some of the important aspects of the product and even tell you what to avoid in order to maintain optimum health.
Contents
- When Should You Use Protein Powder?
- To Recover After Exercise
- As part of a Weight Loss Plan
- To Promote Muscle Growth
- To Ensure You Get Enough Protein
- What Is Its Benefit in Building Muscles?
- Are There Any Downsides to These Powders?
- How Can You Make Sure You’re Getting a Quality Product?
- Consider the Benefits and Drawbacks of Additional Protein
When Should You Use Protein Powder?
To Recover After Exercise
Are you an avid runner or an enthusiastic athlete? Generally, it’s recommended to consume protein within 60 minutes of a workout because the muscles are most responsive to it at that time.
As part of a Weight Loss Plan
Protein provides extra energy and is a good snack because it helps you feel and stay full. Therefore, it’s recommended to have this powder instead of snacks throughout the day because the protein will keep you fuller, longer. Studies have shown that those who consumed protein during the day ate fewer calories at supper.
To Promote Muscle Growth
In general, you should take the protein supplement 15 to 60 minutes after a workout, which is called the “anabolic window:” the best time for getting the most nutrients out of the product.
To Ensure You Get Enough Protein
If you’re always eating on the go or are in a rush, then having a powder shake or supplement can help ensure that you’re getting the nutrients you need throughout the day.
What Is Its Benefit in Building Muscles?
Building muscles require a lot of protein, and every time you work out by lifting weights or performing other types of exercises, tiny muscle fibers are torn. They are repaired by amino acids, and as a result, the muscles become bigger and stronger. This process takes time—and protein.
Are There Any Downsides to These Powders?
While shakes can be used as a meal replacement, don’t totally forgo the benefits of healthy whole foods. Taking too much can also cause complications. Any excess protein is stored in the body as fat, not muscle, and can actually defeat the purpose of taking the powder in the first place! Too much protein can also cause:
- Nausea
- Cramps
- Fatigue
- Headaches
- Bloating
In addition, some experts believe that certain quantities of these powders can cause the kidneys to work harder. Protein in excess can also cause something called calcium excretion, which can cause bone loss.
How Can You Make Sure You’re Getting a Quality Product?
The key to getting a quality product is to examine it to be sure there are no additives. Be sure to check the powder has no added sugar. If you do want a sweetened powder, be sure to look for one that is sweetened with items such as monk fruit or coconut sugar. You also have to be sure that the powder is not “sneaking in” any hydrogenated oils. The bottom line? If you can’t pronounce it, it shouldn’t be in your protein drink.
Consider the Benefits and Drawbacks of Additional Protein
Protein shakes or powders can provide a lot of benefits, such as building muscle and losing weight. While there are various types of powders that can fit your dietary needs, they should never completely replace the benefits of healthy whole foods. To see the most benefits, it’s important to choose the right one for you, check ingredients, don’t overdo it, and always prioritize whole foods over supplements.
