What Are The Health Benefits Of Maca
Maca is a plant that is a derivative of the root of a large tubersome plant, used primarily in South America, but also cultivated elsewhere. This superfood was first grown and used in some remote regions of the globe for hundreds of years and is gradually gaining popularity even in developed nations.5
One of the key benefits of maca is that its rich carbohydrates provide a steady supply of energy to the muscles, which in turn helps you to feel less drowsy after eating. Because of this, a glass of maca mixed with a handful of ice-cubes makes a great boost of energy, especially useful if youre trying to fight the fatigue that comes from traveling. Add it to a warm, smoothie for a low-carb boost thats also healthy a chocolate smoothie works too, as long as its loaded up on nutrients. For health benefits that go beyond energy, look for maca in shampoos and lotions. For both beauty and health benefits, maca powder mixes make an excellent facial mask simply mix water with maca powder, add a few drops of rosewater or lemon juice, and youve got yourself a healthy, attractive mask!6
Maca benefits also extend to sexual health. Research has shown that maca root may help to increase sperm count and motility. As for sexual health, maca benefits mens performance in bed, but only if the plant is used in its raw form. For improved performance and libido, use a quality supplement loaded with maca extracts.
Getting More Protein Into Your Day Naturally
If youre looking for ways to get more protein into your diet, here are some suggestions:
- Try a peanut butter sandwich. Remember to use natural peanut butter with no added salt, sugar or other fillers.
- Low-fat cottage or ricotta cheese is high in protein and can go in your scrambled eggs, casserole, mashed potato or pasta dish. Or spread it on your toast in the morning.
- Nuts and seeds are fantastic in salads, with vegetables and served on top of curries. Try toasting some pine nuts or flaked almonds and putting them in your green salad.
- Beans are great in soups, casseroles, and pasta sauces. Try tipping a drained can of cannellini beans into your favourite vegetable soup recipe or casserole.
- A plate of hummus and freshly cut vegetable sticks as a snack or hummus spread on your sandwich will give you easy extra protein at lunchtime.
- Greek yoghurt is a protein rich food that you can use throughout the day. Add some on your favourite breakfast cereal, put a spoonful on top of a bowl of pumpkin soup or serve it as dessert with some fresh fruit.
- Eggs are a versatile and easy option that can be enjoyed on their own or mixed in a variety of dishes.
Why We Even Need Protein
That building block nickname is no exaggeration. The stuff is an integral component of every cell in your body, including, yes, your muscles.
If we don’t get enough protein, our bodies actually wont be able to rebuild properly and well start to lose muscle mass, Colleen Tewksbury, Ph.D., M.P.H., R.D., senior research investigator and bariatric program manager at Penn Medicine and president of the Pennsylvania Academy of Nutrition and Dietetics, tells SELF.
Protein helps repair the microtears that occur in your muscle fibers when theyre strained during exercise, the American College of Exercise explains. That process of damage and repair is what maintains and grows your muscle mass.
But protein is not just important for people who work out: In addition to muscle growth and repair, protein is essential to the growth and repair of virtually all cells and body tissuesfrom your skin, hair, and nails to your bones, organs, and bodily fluids, according to the FDA. Thats why its especially important to get enough of it during developmental periods like childhood and adolescence.
Protein also plays a role in crucial bodily functions like blood clotting, immune system response, vision, fluid balance, and the production of various enzymes and hormones, per the FDA. And because it contains calories, it can provide the body energy for storage or use.
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Tips For Getting Enough Protein On A Vegan Diet
The best sources of protein:
Lets check out the Top 15 High Protein Foods that we should include in our diet.
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How Much Protein Do We Need
The truth is, you dont need that much protein for your body to function properly. In order for your body to support its basic needs, you need 0.8 g of protein per kilogram of body weight. Hang on to your calculator! Stats suggest that most people easily achieve this target, and in fact, the average adult consumes about 90 grams of protein per day.
The recommended dietary allowance, or RDA, of 0.8 g per kilogram may be a low bar, says Douglas Paddon-Jones, PhD, FACSM, Sheridan Lorenz Distinguished Professor in Aging and Health, Department of Nutrition and Metabolism, The University of Texas Medical Branch. To offset some of the muscle decline that occurs as we age and to get the feel-full benefits, he recommends more. However, whats just as important is how youre spreading out your protein throughout the day and ensuring youre making smart protein picks.
How Much Protein Should I Eat
For most people a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended. For weightlifters and strength athletes 1.4 2g of protein per kg of body weight is recommended per day, with a recommendation of 1.2-1.6g of protein per kg of body weight per day for endurance athletes. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis.
What Is Protein And Why Do I Need It
Protein is considered the building block of life and is found in every cell of the body.
Protein is made up of amino acids that are attached to one another in long chains. There are 20 different kinds of amino acids, and the sequence in which the different amino acids are arranged helps determine the role of that particular protein.
Proteins play a role in:
- Transporting molecules throughout the body
- Helping repair cells and make new ones
- Protecting the body from viruses and bacteria
- Promoting proper growth and development in children, teenagers, and pregnant women
Without filling your diet with appropriate amounts of protein, you run the risk of missing out on those key functions. Eventually, that could lead to problems, such as a loss of muscle mass, failure to grow, weakened functioning of the heart and lungs, and even early death.
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Best Tasting Protein Powder : Bsn Syntha
The two main flavor camps are chocolate and vanilla. If you fall into the vanilla side of things, the pinnacle of vanilla protein supplement is the BSN Syntha-6 Vanilla Ice Cream Whey Isolate and Micellar Casein Protein Powder.
With a high rating on Amazon, this powder contains 48-serving per container.
Its on the higher side in calories, at 200 per serving, and has 15 grams of carbs, 4 grams of sugar, and 22 grams of protein.
The protein consists of both Whey Isolate and Micellar Casein, which allows you to get both the fast and slow digestive protein types, providing the best overall protein combination.
As one of the best tasting protein powders, this product is almost unbeatable.
Some additional great products:
Can Maca Be Added To Protein Bars
Can Maca be added to protein bars? Yes, because this herb has a lot of great nutrients for our bodies. For example, it contains calcium and magnesium. It also has high levels of potassium and manganese. Many protein supplements that are out there dont have these because they dont contain all of the nutrients that our bodies need. If you are looking for a great protein supplement that will help build muscle, help to reduce stress, and provide your body with many vitamins, minerals, and amino acids, look for a protein bar with maca. You can find these protein bars at health stores, drugstores, and even online.
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Benefits Of Whey Protein
Whey protein is one of the strategies of many athletes today.
Aside from having a noble nutritional value and the ability to kill bacteria, it comes with other health benefits as well.
Take a look at the information below:
1) Digestible Source of Protein
First things first, some people cannot digest actual protein foods.
Since protein is very important in keeping your body healthy, those who cannot take enough protein are risking their immune system.
Therefore, one benefit of a hydrolyzed whey protein is that it comes in a digestible form.
According to a study published in the Journal of Sports Science and Medicine, whey protein has a high digestibility profile that is why it is very appreciated in sports nutrition.
2) Promotes Muscle Growth
Since whey protein is rich in essential amino acids such as leucine, the growth-promoting amino acid, it is safe to say that it promotes healthy muscle growth.
According to a study published in the Journal of Food Sciences, protein supplements enhance muscle protein synthesis that leads to muscle gain.
Furthermore, aging also causes muscle mass loss.
But not to worry!
Although muscle loss is age-related, taking whey protein concentrate can help in preventing muscle wasting and can improve your overall looks!
Moreover, compared to other protein sources like soy and casein, whey protein appears to be slightly better for muscle growth promotion.
3) Regulates Blood Pressure
4) Prevents Diabetes
5) Reduces Inflammation
9) Helps Lose Weight
Benefit #1 Protein Makes You Feel Full
Protein promotes satiety, or the feeling of fullness, more than both carbohydrates and fat. This can be beneficial for athletes who are often fueling their bodies for long stretches of time.
Proteins ability to reduce appetite and hunger levels can help reduce calorie intake a key factor for individuals trying to achieve weight loss.
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The Best Protein Powders That Taste Good Too
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If you are a regular at the gym, then you know that bulking up isnt just about picking up the heaviest weights you can handle. Its about fueling up with protein powders. That way you get the energy and endurance you need to go as hard as you can, as well as all the nutrients you need to make those muscles improve more than you thought possible. The only issue is that a lot of protein powders dont taste good. Thats why you need to find the best-tasting protein powders around.
Benefit #5 Protein Is Good For Your Body
Protein forms the main building blocks of your tissues and organs. Eating a high-protein diet can help your body repair quicker after injury.
Finally, there is the misconception that high protein intake harms your kidneys. This idea comes from the recommendation for people with poorly functioning kidneys to eat a low-protein diet. However, while protein can cause harm to people with kidney problems, it does not harm those with healthy kidneys.
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How Much Protein Do You Need Every Day
Protein is essential to good health. The very origin of the word from the Greek protos, meaning “first” reflects proteins top-shelf status in human nutrition. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. Its common for athletes and bodybuilders to wolf down extra protein to bulk up. But the message the rest of us often get is that our daily protein intake is too high.
The Recommended Dietary Allowance for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, its the minimum amount you need to keep from getting sick not the specific amount you are supposed to eat every day.
To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary , that translates into 53 grams of protein a day.
But use of the RDA to determine how much protein you need daily has actually caused a lot of confusion. “Theres a misunderstanding not only among the public, but also somewhat in our profession about the RDA,” says Nancy Rodriguez, a registered dietitian and professor of nutritional science at the University of Connecticut in Storrs. “People in general think we all eat too much protein.”
Find Out How Much Protein You Need
Most adults over 19 years of age need about 0.8 grams of protein per kilogram of body weight. You can use the following equations to calculate your protein needs.
Note: 1 kg = 2.2 lbs
An adult who weighs 80 kg needs about 64 g of protein each day, while an adult who weighs 65 kg needs about 52 g of protein each day.
The following groups have different protein needs than what is recommended above:
- children and youth
- some athletes
- people with certain health conditions
Talk to a registered dietitian to help determine the amount of protein thats right for you.
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Who Shouldnt Buy Cira Bright Whey
- Lifters who prefer a pure whey protein isolate instead of a blend.
- Shoppers who like buying their supplements in-person. As of now, Bright Whey is only available through the Cira website.
With a short and sweet list of ingredients, Bright Whey is a great option for women who are conscious of their calorie, carb, and sugar intake, and are looking to add more protein to their daily routine.
What Is Whey Protein
So, you might be looking for answers, what is this milk protein exactly? Does it come from cheese production?
Aside from knowing that protein whey comes from the cheese-making process, there is more information about it that must be learned.
Generally, it is the protein from the whey. This whey hydrolysate is the remaining liquid after straining a cows milk.
Milk contains two parts: casein and whey .
To know which of these two parts is the whey hydrolysate, take a look at the watery part of the milk.
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Best Sources Of Protein
After answering the question, “why is protein good for you?” you need to learn the healthy sources of the macronutrient. These include:
- Eggs: A medium egg contains 6g of protein with a high biological value. The protein in eggs has all 20 amino acids in a digestible form.
- Milk: Dairies are rich in calcium and protein. Chocolate milk and milk-based smoothies are essential for recovery after exercise with the rich amount of carbohydrates, which can help to energize the body, and a combination of whey and casein proteins.
- Yogurt: It combines whey and casein protein. It is recommended for lactose intolerant people because it has no lactose.
- Fish and seafood: These are good protein sources and are low in fat. Salmon has higher fat content but contains omega-3 fatty acids.
- Soya: Soya proteins like soya-based drinks and tofu help in post-recovery, lower cholesterol and reduce the risk of heart disease.
- Pistachio nuts: Nuts are good sources of proteins when travelling. 50 pistachio nuts provide 6g of protein, potassium, and sodium, which are lost in sweat when exercising.
- Pork: It is the best source of leucine, which constitutes a third of protein muscles and is essential for muscle repair after exercising.
- Chicken and turkey: These provide the recommended lean animal protein. It is advisable to remove their skin because it contains saturated fats.
What Type Of Vegan Protein Powder Is The Best For You
Its not really as simple as the question implies. Finding the best vegan protein powder for you does not have a clear cut answer. What works for you might not work for others. Your body may digest chia protein powder better than sunflower seed protein powder. The only way to know that is to try the different types out and see which ones work for you.
It is also important to look into the health benefits and positives that the protein powder brings to your lifestyle. If youre looking for muscle building, there is a protein powder that is perfect for that goal. However, if youre looking to lose weight, there is a protein powder that is also great for that goal. There are many options for you out in the market right now that can help you live the vegan lifestyle youve always wanted while still giving your body the nutrients it needs.
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