Benefits Of Protein Powder
Protein is the most important nutrient that you can consume. Its necessary to run almost everything your body does on a daily basis.
A protein powder supplement will help ensure that you are getting your need met. Not all of the benefits listed will be seen or felt by everyone. There are other factors involved such as exercise and diet.
Here are some of the most important benefits.
- Gaining muscle mass more quickly
- High in healthy protein while being low in carbs and fat
- Contains vitamins, minerals, and other nutrients
If you have any questions or comments about the benefits of protein powder, please leave a message at the bottom and I will respond.
The Muscle Full Effect
How much protein we should actually consume in one serving is a subject of debate by scientists. Most believe that around 20-25g of protein is the optimal amount for maximising muscle protein synthesis. Anything greater than this is thought to be used for energy or excreted in our urine.
The point at which maximum muscle protein synthesis has been achieved in our muscles has been termed the muscle full effect. The idea is that muscle protein synthesis is only elevated for around 90-120 minutes after ingesting protein, before it returns to normal. This is even despite amino acids continuing to be available in the blood stream, stimulating muscle protein synthesis further.
This has led some people to suggest that there is a finite amount of protein that the muscle can use in one sitting, and that we should let blood amino acid levels return to baseline levels before the next meal. This observation came from research investigating whey protein. Whey protein is unique in that its amino acid levels appear and peak within the bloodstream rapidly and for only a short time following ingestion. Whey is considered a fast-acting protein.
So, do we really need protein supplements to get fit and look food? Well, probably not, as experts recommend we consume whole-food sources wherever possible. But if the protein supplement allows you to meet your daily protein needs, then it probably wont hurt.
What Are Protein Powders
Protein powders come in various forms. The three common ones are whey, soy, and casein protein. âWhey is the most commonly used, because itâs a water-soluble milk protein,â says Peter Horvath, PhD, associate professor in the department of exercise and nutrition sciences at the State University of New York at Buffalo. âItâs also a complete protein, so itâs got all those advantages.â People who are vegan may prefer soy protein, although Horvath notes that its taste is sometimes considered to be more unpleasant, and it doesnât dissolve as well in water.
Protein powders also come with widely varying price tags. âFor the casual athlete who doesnât have a specific need at a certain time of their training, the cost is not that important,â says Horvath. âSo if youâre going to use them, you can get pretty much the same benefit out of the less expensive, more commercially available proteins.
In very specific circumstances, protein powders can be useful. âTheyâre an easy and convenient source of complete, high-quality protein,â says Carole Conn, PhD, associate professor of nutrition at the University of New Mexico. But remember: Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products.
âAll of those are valid reasons for trying to get more protein into your diet, and protein powders are one way to do that,â says Lewin.
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How Much Protein Powder Should You Take Per Day
Every gym rat, athlete, or weekend warrior knows that proteins are the building blocks of muscle tissue. Which means it is a non-negotiable part of effective post workout nutrition.
If you want to build muscle, or at the very least prevent muscle loss, then you need protein. But how much protein powder do we need, from protein supplements and from food, for weight loss and muscle growth?
The short answer is: It depends.
It depends on your height and weight, age, sex, and of course, activity level. We all have varying protein needs, but there is a standard recommendation to use as a baseline. For healthy adults, the current protein RDA is 0.8 grams per kilogram of bodyweight .
For athletes and healthy individuals doing serious resistance training or endurance sports, the recommendation goes up.
The RDA for that group is 1.2-1.7 grams per kilogram of bodyweight . In an attempt to gain mass, some men will eat up 2 grams of proteinper pound of bodyweight. This is ill advised, as the human body cannot physically use that much proteinno matter how hard youre training.
- For these examples we will use a5 ft 10 in, 175 lb, active malewith an average to athletic body mass, who does 1 hour of strength training and/or cardio five times per week.
- For weight maintenance, he would need to eat 2800 calories per day.
- For aggressive weight loss of 2 lbs per week, he would need to eat 2200 calories per day.
How Protein Powder Helps You Lose Weight
When athletes first start taking a protein powder, they often do so to gain more muscle mass. Yet, protein powders can also effectively help you lose weight.
Protein is a complex macronutrient that plays many roles throughout the body. Find out here how it can help you burn fat and also fight off hunger.
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Protein Shake Mistake #1: Using Expired Protein Powder
Keep it, or bin it? Chug it, or leave it? We’ve all been there staring into the abyss of a past-its-sell-by-date tub of protein. How bad can it be? It’s made from milk after all and, due to the manufacturing process, whey protein doesn’t spoil like meat or dairy.
However, that doesn’t mean your protein shake is good to drink. It’s muscle-building potential does diminish after the sell-by date. That’s because the protein reacts with leftover sugar, resulting in a slow decrease of the amino acid lysine. Crucially, this mens the protein power will not be as effective as it was when you bought it.
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Huge Whey Protein Powder
As we started testing protein powders, one product stood out from the crowdHuge Whey Protein. Formulated using pure whey protein isolates, Huge Whey is both lean and packed full of low-calorie protein.
With every serving, youll absorb roughly 25 grams of protein and an additional 5 grams of branched-chain amino acids.
All of this protein comes with only 2.0 grams of fat and 0 grams of sugar, totaling 120 calories. You can purchase Huge Whey in four delicious flavors, including Cookies Cream, Strawberry Cheesecake, Vanilla Milkshake and Chocolate Peanut Butter.
This makes for a tasty treat after a workout when you want something sweet without all the fat and sugar of a milkshake.
Along with protein, Huge Whey also includes:
- Alkaline cocoa powder for flavor
- Lactase to breakdown lactose
- Papain to help break down proteins faster
- Sucralose for sweetness
- Xanthan gum to help the powder dissolve smoothly
Additionally, Huge Whey Protein Powder is fortified with 15 mg of calcium and 150 mg of potassium to support healthy bone tissue. Although these levels are lower than what youd find in a multivitamin, they still help you reach your daily requirements.
Combined together, Huge Whey helps boost the metabolic breakdown of proteins and fats, helping you lose weight faster than before. Take 1 to 2 scoops of Huge Whey every day, mixed with water or skim milk, and feel the difference in no time. Youll feel fuller faster and have few cravings throughout the day.
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Pre Workout Post Workout Before Bed Does It Matter
Thats the short answer to this question, you can have a protein shake any time of day.
There are a lot of myths surrounding protein shakes because many influential folks say theyre absolutely key to recovering, to building muscle, to improving your physique, and heres the truth:
Well get into that a little later.
Lets talk a bit more about this idea that a protein shake is totally necessary after a workout or before a workout.
Should You Have A Protein Shake Before Or After Your Workout
Protein is necessary for muscle repair and growth.
For this reason, many people consume protein supplements in the form of shakes along with their workouts.
However, the optimal time to have a protein shake is a hotly debated topic.
Some believe its best to drink a protein shake before a workout, whereas others argue that after a workout is ideal.
This article explains whether its best to have a protein shake before or after your workout.
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What Are The Other Benefits
Apart from a resounding yes in response to the question, Does drinking protein shakes help build muscle? specifically lean muscles, there are plenty of additional benefits of protein powder. In general, protein helps refuel and regenerate muscles after a workout, improve athletic performance, and maintain overall health. For women specifically, getting the necessary protein is also essential for growing and maintaining healthy and strong nails and hair, since these are largely made up of the same compound.
The benefits dont stop there. Although many women shy away from supplementing with protein for fear of looking manly or bulky, its actually a great way to get into shape and offers a rather holistic approach to health and wellness. Happy Way protein powder is superb for weight management, as it aids in weight loss via natural hunger control , and stabilises blood sugar levels, which helps with reducing sweet cravings.
When Is The Best Time To Take Protein
Protein supplements are some of the most popular supplements on the planet.
People use them for a variety of reasons, including to build muscle, lose weight or simply improve their overall health and wellness.
However, many people wonder about the best time to take them.
This article explains when the best time to take protein is, depending on your health goals.
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Add It To Mashed Potatoes
Yes, mashed potatoes is one of the many ways you can start cooking with protein powder! Or really to any vegetable that can be mashed. A small scoop of flavorless protein powder can be added to mashed veggies like squash, cauliflower or potatoes and it might just be the answer to getting that consistency perfectly right. If it seems too firm, add a splash of almond milk or water.
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They May Contain Added Sugar Calories Or Even Toxic Chemicals
Adding protein powder to a glass of milk or a smoothie may seem like a simple way to boost your health. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. And many older adults don’t consume enough protein because of a reduced appetite.
But be careful: a scoop of chocolate or vanilla protein powder can harbor health risks. “I don’t recommend using protein powders except in a few instances, and only with supervision,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.
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How Much Protein Do You Really Need
According to the Recommended Dietary Allowance , the suggested amount of protein for a healthy adult is approximately .8 g to 1.8 grams per kilogram of body weight.
To calculate your protein intake :1. Divide your weight in pounds by 2.2 to find out your weight in kg .
2. Then multiply that number by .8 or 1.8 to find out how many grams of protein you need daily.
If youre a sedentary individual simply looking to fill in the gaps of your nutrition, then youll want to stick to the lower end of the scale. If, on the other hand, youre an athlete or bodybuilder who trains for extended periods of time, youll experience greater benefits if you increase your protein intake.
For example, if youre a 154 lb. male who lifts weights and exercises regularly, then your protein equation will look something like this:154 lbs/ 2.2 = 70 kg70 kg x 1.5 = 105 grams of protein per day.
Now 105 grams may seem like a lot of protein consume throughout the day, so it might be easy to assume that you need a protein shake just to keep up with it all, but you might be surprised at how quickly that adds up.
Cari Nierenburg, expert at WebMD explains, Most Americans get more than enough protein each day, and may be getting too much of this nutrient from animal sources, like meat, poultry, and eggs.
A single egg can offer as much as 6 grams of protein, and a cup of milk or a serving of yogurt can have 8 grams .
Taking Whey Protein Before Bed
Overnight some people will go several hours without food. With limited nutrients to your muscles, the muscle may then be forced to turn to amino acid stores to fuel metabolic processes. It is recommended to drink a whey protein shake prior to going to bed to stop your muscle from entering a catabolic state. Feeding the body in this way ensures that nutrients are available during the overnight fast and muscle breakdown can be avoided. Because of its fast release nature, many nutritionists prefer to recommend casein protein instead of whey protein before bed. This provides a tapered release of nutrients to the muscle overnight.
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Optimum Nutrition Gold Standard Hydro Whey
Anyone familiar with protein powders has likely already heard the name Optimum Nutrition. Their products are well respected within the bodybuilding community and for good reason.
As its name suggests, Gold Standard Hydro Whey is the gold standard of what a quality protein powder should be.
Each serving of Gold Standard Hydro Whey contains 30 grams of protein and an added 8.8 grams of branched-chain amino acids. Compared to normal Gold Standard Whey, the hydrolyzed variety contains 6 more grams of protein in each serving, helping you feel fuller faster and for longer.
They recommend taking it first thing in the morning or right before a workout to get the best results. Start with a standard 2-scoop dose and mix it with water or skim milk to get the best consistency.
It contains sunflower and soy lecithin to help it blend smoothly. However, be careful if you have a soy allergy because its unclear how much soy each serving contains.
Check out Optimum Nutrition Gold Standard Hydro Whey on Amazon today and try it in either Turbo Chocolate or Vanilla Bean flavors.
When To Drink Protein Shakes For Weight Loss
There is much discussion around what is the best time of day to drink a protein shake, but this really depends on your daily routine and your fitness goals. For those trying to lose weight, you may benefit from drinking protein shakes in the morning when your body needs fuel. You can help your metabolism to work more quickly by consuming a morning meal packed with protein. Drinking a shake first thing in the morning will up your protein intake without adding too many calories.
Consuming a protein shake right before your regular exercise time is also said to help you reach your full potential during a workout, providing your body with plenty of energy. Many people also swear by a post-workout protein shake because it can be so beneficial in replacing the protein youve burned off while exercising and rebuild your muscles.
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Whey Protein Vs Casein Protein: Which Type Of Protein Is Better To Have At Night
Both casein and whey are by-products of cheese production, but one of the significant differences between them is how quickly your body absorbs them.Your body breaks down protein into amino acids, which circulate in your bloodstream until theyre absorbed. When you consume whey, amino acid levels stay elevated in your blood for only 90 minutes. But when you consume casein, the levels of amino acids stay elevated for 4-5 hours. Like it does in cheesemaking, casein forms curds once its exposed to the acids in your stomach, which lengthens your bodys digestion and absorption processes.
If your goal is to maximize muscle growth through the night, its advised that you opt for casein protein before bed, as it provides your body with a slow, steady release of amino acids. Compared to whey protein, casein proteins slow release makes it ideal before fasting situations, such as during sleep. Your body digests and absorbs whey protein much quicker, so it serves a better purpose as a workout protein.
What Are The Different Types Of Protein Powders
Protein powders can come from animal or plant sources, but both types contain at least one of the following three categories of proteinÃ¢and often, all three.
Protein Concentrates: Concentrates contain 60-80 percent protein. The remainder of the concentrate is made of fats and carbohydrates. This is the most common and easy-to-produce type of protein.
Protein Isolates: Isolates are a highly filtered type of protein that contains 90-95 percent pure protein thatâs been stripped of fats, carbs, and, in the case of whey isolate, nearly all traces of lactose. For those searching for a lean and ultra-pure protein, isolates are often the way to go.
Protein Hydrolysates: To create a protein hydrolysate, manufacturers partially break down or âpre-digestâ in order to make it easier to digest and absorb.
In addition to these categories, youâll see proteins from numerous sources, including:
Whey protein: The most popular protein on the market, whey is a complete protein, meaning that all nine amino acids necessary for protein synthesis are present. The three branched-chain amino acidsÃ¢leucine, isoleucine, and valineÃ¢are found in high concentrations in whey protein. Whey protein is a fast-absorbing protein and can be digested in as little as 20 minutes for whey protein hydrolysates. This makes it ideal for post-workout recovery.
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