What is Protein Powder?
Protein powder is a nutritional supplement, either dairy or plant-based, that may help build muscle, repair tissue, aid in weight loss, tone muscle, and help you reach your daily recommended intake of protein. Protein is very important to the proper functioning of the human body. It is a building block of bone, muscle, and skin.
Protein powder is a convenient way to get the protein you need. You can blend it into a shake or smoothie, you can add it to baked goods like muffins or bread, you can sprinkle it on your oatmeal, or you can add it to your morning cup of coffee or water. Extra protein can help your body reach optimal wellness and bring you closer to your physical goals for your body.
With any supplement, you want to make sure you’re using it correctly and getting the most out of it. There are advantages to knowing when to take it, who it will benefit most, and the type of protein powder to consider using.
What Types of Protein Powder Are Available?
There are several different types of protein powder on the market. Protein powder can be broken into two distinct categories: animal protein and plant-based protein. Animal-based protein powders include whey, casein, and egg protein. Plant-based protein powders include pea, rice, soy, and hemp.
The type of protein powder you choose is highly individual. Both categories of protein powders offer possible benefits and are a positive addition to a healthy lifestyle. However, whey protein contains lactose which is a common food sensitivity.
Some issues that may arise from whey protein are an upset stomach, bloating, and gas. Plant-based protein powders tend to be easier on the gut and contain fewer allergens. Both animal and plant-based protein powders are very similar when it comes to nutritional content, and the ability to stimulate muscle growth in the body.
Who Should Consider Adding Protein Powder to Their Routine?
There are several reasons why someone might consider adding protein powder to their daily regime. Simply put, protein powder can be an easy and convenient way to add more protein to your diet if you’re not getting enough. Some other people who may want to consider adding more protein to their diet through protein powder include those who:
- Exercise intensely
- Want to build muscle mass
- Are over 40
- Desire to lose weight
- Wish to recover faster after exercise
- Want to maintain muscle and lose fat
The recommended amount of protein a healthy adult needs each day based on a 2,000-calorie diet is between 50-175 grams per day. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume at least 60 grams of protein per day.
Getting the Most Out of Your Protein Powder
There are many debates over when to use protein powder — before or after a workout.
After a workout, your body is primed to use any protein you consume. Post-workout, your body is in an anabolic state which means it is rebuilding and refueling. Using protein powder at this time will help repair and rebuild your muscles a little more efficiently than using protein powder before a workout.
Using protein powder within an hour after your workout is the ideal time for both muscle repair and building and weight loss. Your body will use the protein to preserve your muscles and break down body fat instead of energy.
Does that mean that drinking a protein shake before a workout is bad? Not at all! Getting the amount of protein you need to achieve your wellness goals is the main objective. For example, if you use protein powder prior to training because you’re training later in the day, you’ll still be benefitting from the effects of the protein powder.
The most important factor surrounding protein powder is that it is high quality and contains the amount of protein you need. While there is a slight benefit to using it immediately following a workout, it is still beneficial when taken anytime during the day.
Reach out to 10X Health today to learn how to reach your optimal wellness goals!
