Protein Powder Increases Your Metabolism
Metabolism is an important part of the energy balance equation that determines whether you lose or gain weight.
Physical activity actively burns calories, but your body is constantly burning energy in the background to perform the cellular processes that keep you alive and well.
Some people naturally have a higher metabolic rate than others, which is why we all have a friend who seems to eat what they like and never put on weight.
Fortunately, various foods and supplements can boost your metabolic rate, and protein is one of them.
Two studies measured the resting metabolic rates of study subjects who were on a high-protein diet versus those who stuck to their regular diet. The high-protein diet increased metabolic rate by a little over 4% .
That is a modest improvement, but the same studies also found that protein increased energy expenditure during the digestion of food and the production of body heat, which were measured separately from the metabolic rate.
The Best Ways To Mix Protein Powder
You got picky with your protein and found your favorite Orgain protein powder flavor, now what? Protein powder is pretty handy because it can be added to all sorts of tasty recipes. Getting enough protein is vital in helping your body produce healthy tissue, hair, skin, and nails, as well as repairing muscles, regulating blood sugar and cravings, and even promoting weight loss. Its also nice to have a few different ways to get your protein for the sake of variety. Mix things up with our tips for the simplest ways to incorporate protein into your life.
There Are Many Types Of Protein
When it comes to essential nutrients, protein sits atop the list.
Its a jack of all trades with many roles in the body. Protein is a source of energy, can help repair damaged tissue, is essential for growth and plays a role in preventing infection and disease .
Protein is naturally abundant in foods like meats, fish, eggs, dairy products, grains, seeds and legumes. It is also available as a dietary supplement, commonly known as protein powder.
Here are some of the most well-known protein powders you can buy.
- Whey protein: A dairy-based protein. It contains all the essential amino acids and is quickly absorbed (
- protein: A dairy-based protein. It contains all the essential amino acids and is slowly absorbed, which is why people often take it before bed (
- protein: A plant-based protein that contains all the essential amino acids. It has also been linked to some impressive health benefits (
- protein: A plant-based protein. It has low levels of the nonessential amino acids cysteine and methionine .
- Rice protein: A plant-based protein with low levels of the essential amino acid lysine (
- Hemp protein: A plant-based protein made from hemp seeds that has high levels of fiber and essential omega-3 and omega-6 fats. Hemp protein is low in the amino acid lysine .
Protein powders are a useful way to increase your protein intake if youre always on the go. They are convenient, portable and come in a variety of flavors.
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How Much Protein Do You Actually Need
To gain lean muscle and recover effectively from your workouts, you need around 1.6g of protein per kilogram of bodyweight, per day.
A 2018 systematic review, meta-analysis and meta-regression, led by McMaster University, Canada, found that protein supplementation in conjunction with resistance training above 1.6g per kg has no further impact on muscle strength or size.
When it comes to fueling your body, more protein isnt necessarily better. Consistently exceeding your daily protein requirements can have undesirable effects, including putting stress on your kidneys, dehydration or disruption of the digestive system.
Once youve been training for a while and your body has adapted, you can decrease your protein intake to approximately 1.2g per kg.
When you arent doing resistance training, you still need around 0.8g of protein per kg to stay healthy.
/6when You Want To Lose Weight
Snacking on protein sources is one of the best ways to induce satiety in the body and thus aid weight loss goals. Protein shake mixed with water is easier to digest. It also helps the body extract vital nutrients needed to recover faster post-workout and repair sore muscles.
Filling up on a protein shake mixed with water along with the right serving of fruits and veggies can be more nutritious and filling and help you fuel up your metabolism, thus making you lose fat faster too.
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Adding Protein Powder To Regular Food And Drinks
Factor #: Protein Quality
For many people, the quality of the protein source is the highest priority. When it comes to assessing quality, theres a lot of talk about complete versus incomplete proteins.
Proteins are made up of amino acids, which are sort of like different colored Legos. They can be put together in different ways to serve different purposes in the body.
In all, your body uses 20 different amino acids.
Seven of those amino acids are non-essential amino acids. Thats because your body can create those on its own.
There are also four conditionally essential amino acids, which are ones your body can make, but not always. For example, your body might have a harder time making enough of them when youre sick, or after hard athletic training.
The other nine amino acids are known as essential amino acids . Your body cant make these, so you have to get them from food.
This is important, because EAAs play key roles in building and repairing tissuelike musclebut also in building hormones, enzymes, and neurotransmitters.
Branched-chain amino acids , a subcategory of EAAs, are especially important for their role in muscle protein synthesis.
Muscle protein synthesis is the process your body uses to repair and build muscle after exercise. While muscle protein synthesis is much more complicated than just one amino acid, leucine plays an integral role in triggering the process, which makes it probably the most well-known BCAA.
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Protein : Are Protein Shakes Good For You
Protein is an essential macronutrient that helps our body rebuild muscle and is an important part of daily nutrition .
You can get protein from any number of real food sources, and you should prioritize real food in your diet .
Here are some examples of protein-rich food:
- Chicken, duck, other poultry
However, there are PLENTY of instances where you might want to also supplement your food with a protein shake or protein powder :
- You struggle to consume the recommended amount of protein every day .
- You are a skinny person that needs to bulk up and need more calories in your daily intake!
- You are trying to lose weight and want to replace one unhealthy meal with a meal-replacement protein shake.
- You crave the convenience of a protein shake in place of preparing yet another meal.
In these instances, protein supplements or protein shakes can be awesome!
But dont just take my word for it. A systematic review of studies revealed:
Protein supplementation may enhance muscle mass and performance when the training stimulus is adequate.
Another study showed that among endurance athletes:
The addition of protein may help to offset muscle damage and promote recovery.
What this means in regular people terms: If you are strength training correctly and eating the right way, consuming enough protein will help you build muscle and perform better!
Enough protein in this context can include protein supplements and protein powders.
You still need to:
How To Use Whey Protein Powder To Gain Weight
Youve been skinny through your lifetime. You wanted things to change, so you decided to attend a fitness center. You gained a couple of pounds of fat in the first couple of weeks of daily exercise however, you drained off those gains together with your poor diet habits. And so it occurs to be you continue to be skinny. But this has not stopped you from trying. Recently, you bought your first whey protein supplement. Now, all that matters for you is to find out ways to get the most from the bodybuilding supplement and gain weight. Well, here is your good buddy from holistic meaning helping you out on the way to gain weight with Whey Protein.
Well, this really is a brainer. Everybody understands that for you to gain weight, a lot of calories need to be consumed. But there is a catch. You can not simply go on eating fries and hamburgers daily and hope to gain a fresh weight. No, that isnt going to occur. You need to try to eat up to healthy foods which are high in carbs like peanut butter butter, chicken breast, whole eggs, whole wheat bread, almonds, plus even more.
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How Should Protein Powders Be Used
When integrating a protein powder into the diet, it is relatively easy to prepare. Most of these types of formulas come with their scoop cups, making it easy to measure out one or two portions into liquid. The majority of people consume their protein powder as part of a beverage, blending it with water or milk. Even though this type of remedy is perfect for the body, it is still important to balance natural foods with the supplement. They are rarely meant to take the place of the meal at which they are consumed.
For individuals that want to build up their muscles, a protein shake can be beneficial right before a workout. The BCAAs allows the user to prevent muscle damage, making it easier to recover from a strenuous routine. Exercises are not necessary to the progress of a keto diet, but individuals who want to maintain muscle mass often include it somehow.
While this type of powder is specifically meant to make shakes, many different uses can be found online for protein powder in recipes. There are even desserts that use protein powder to increase their nutritional value. Some individuals prefer to add protein to their yogurt, while others use it as part of an alternative oatmeal recipe that proponents of the keto diet have created.
Alternatives to protein powder include shellfish, fish, pork, chicken, beef, shellfish, nuts, seeds, and other Whole Foods rich in protein.
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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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 proteinâand 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 that’s 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 “pre-digest” in order to make it easier to digest and absorb.
In addition to these categories, you’ll 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 acidsâleucine, isoleucine, and valineâare 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.
How To Use Whey Protein
This article was co-authored by Minh Nguyen, RD, MS. Minh Nguyen is a Registered Dietitian based in the San Francisco Bay Area. Minh received a Masters in Nutritional Science from California State University, Los Angeles in 2015 and has worked as a nutrition consultant, health coach, and clinical dietitian.There are 23 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 14 testimonials and 92% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 702,719 times.
Whey protein is a nutritious form of protein that has been isolated from milk whey and had its fat removed.XResearch source It’s usually sold in powder form and is easy to use. When included as part of a healthy diet and fit lifestyle, whey protein can help you lose weight and build muscle.
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Consider How Much Taste Matters To You
Its important to choose a protein powder that youre likely to consume consistently. Enjoying the way it tastes is one way to help ensure that. Of course, the best-tasting protein powder option varies from person to person.
Factors you might want to be mindful of when deciding on a protein powder:
Mixability and texture
Mesh count refers to how fine a protein powder is, which can impact how easily it will mix by hand in a shaker bottle. You wont be able to see this information on the label, but sometimes you can tell by looking at the powder or touching it.
Plant-based protein powders tend to have a grittier or chalkier texture, which means they often taste better when blended using an electric blender . Blending with a creamier liquid, such as plant milk, or adding higher-fat items like yogurt and nut butters to your shake can also help smooth out a chalky protein powder.
More highly-processed powders, such as isolates and hydrolysates, are more likely to have a smoother texture.
Some people are especially sensitive to the taste of artificial flavors and non-nutritive sweeteners. If that describes you, look for a protein powder made with nutritive sweeteners and/or natural flavors.
Unflavored protein powder may also be a good option if you dont like artificial flavors, or simply prefer the flavor of whole foods. You can use unflavored protein powder in a variety of ways including:
Flavored protein powders also work in many of these non-shake options.
Why You Need The Proper Amount Of Protein
Protein is vital to leading a healthy lifestyle. Many people who begin a new diet think that eating less, in general, will help them to drop pounds, but as mentioned, you need to be careful about which types of foods you cut from your diet. Protein should never be something you limit when trying to lose weight because nearly everything in your body is composed of protein. Without nourishing your body with this essential nutrient, youll begin to suffer the side effects and put yourself at risk of health concerns like decreased immune system health. Protein also helps to satiate your hunger and reduce cravings throughout the day.
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Should Men And Women Use The Same Protein Powder
Traditionally, the protein powder industry was dominated by men. Because of this, its been a daunting task for women to find protein powders that are tailored to them.
But are there any major differences that women should consider in protein powders that they cant get from using the protein a man uses? As a woman, youve probably checked the label of a loved ones protein powder and wondered if you should use it?
Here, were going to take a look at what the major differences are between womens and mens protein. By the end, youll be armed with some key points you should remember next time youre shopping for protein powder and before you start your next workout.