Protein powder is a trending supplement at the moment. It seems that whoever is into health and fitness is also taking a protein powder. So why is protein powder so popular?
Not everyone needs to take protein powder as it all depends on your goals. Protein is the building block for all muscle and so those who want to gain muscle should be taking a protein powder supplement. So should you be taking protein powder and if so, how much?
There are many different types of protein powders and they each come from a different source. Choosing the right protein powder can be difficult and knowing how much to take can be tricky. So how do you know what to do?
We are going to explore these questions in this article and uncover everything you need to know about protein powders.
Why Is Protein Powder So Popular?
Protein is a nutrient that cannot be stored in the body and so the only way to receive it is by consuming it. The body uses protein for energy, to build muscle and to repair tissue. Therefore protein is very important for those who exercise regularly. Exercise causes tears to the muscle fibers and the only way to repair those tears is with protein. Protein will not only repair the fiber but also make the muscle bigger and stronger so that it can withstand future exercise.
Here are some of the benefits of taking protein powder:
- Increases muscle strength and mass
- Repairs tissue and muscle fiber tears
- Stabilize your energy levels
- Helps in effectively burning more calories
- Reduces the feeling of being hungry
- Helps you to lose weight
- Boosts your immune system
- Improves bone health
Who Is Protein Powder For?
So is protein powder just trendy or should everyone be taking it? Everyone needs protein in their diet but not everyone needs a high protein diet. For people who do not exercise at all or for those who live a sedentary lifestyle, they do not require a high protein diet. Extra protein will just be turned into fat because it is not being used as energy. But for all those people who exercise regularly, a high protein diet is required and will actually help them to progress in their fitness goals.
Which Protein & How Much?
There are a number of different types of protein powders so how do you decide which one to take. Well here is a short list of the most popular ones and who they are best suited for:
Whey Protein Powder
Whey protein powder is the most popular product on the market. It is dairy based and has the highest amount of protein compared to all protein powders. It also has a very fast absorption rate of 1 hour. This product is best for those who are on a budget, have no issue with animal by-products, are not lactose intolerant and want to build muscle fast!
Casein Protein Powder
Casein protein powder has been compared to breast milk and is a slow absorbing protein. Otherwise it is very similar to whey protein except that it is more expensive. However it does keep you feeling fuller for long. This product is best for those who are serious about muscle building and want a supplement that will keep them feeling fuller for longer.
Soy Protein Powder
Derived from soybeans, soy protein powder is a good quality protein that is perfect for those who still want to build muscle but don’t want to use animal products.
Plant based protein powder
Due to veganism growing in popularity, there are a number of plant-based proteins. Protein can come from peas, brown rice, hemp, alfalfa, chia seeds, flaxseeds and quinoa. You can find a plant mix or individual plant proteins. They are usually good for those who are vegetarian, vegan, nature conscious or for those who suffer from high blood pressure.
The last thing we are going to touch on is how much protein you should be consuming. Every food should be consumed in moderation and that also applies to protein. Here are the recommended intakes:
- Gain muscle – 1.2g per pound of bodyweight
- Lose weight – 1g per pound of bodyweight
- Maintain weight – 0.5g per pound of bodyweight