Whether you want to improve your fitness or you want to enhance your athletic performance, it is time that you explore protein supplements. Essentially, protein contains amino acids needed by the body. However, the body cannot make it, as it should be supplied by food or through protein supplements.
You can find protein in animal sources like meat, fish, poultry, and milk. When it comes to protein supplements, the majority is sold as powders, which are to be mixed with milk or water. The principal ingredient of most protein supplements is milk protein (either whey and/or casein). Eggs and soy proteins are also common protein ingredients.
Before you indulge, you should know the possible health benefits of protein supplements. Here are the health benefits:
For weight management
Whatever form of protein supplement, it can help you feel fuller for longer. If you feel full, there is a tendency that you will eat smaller portion sizes. Aside from that, there will be less frequent snacking. In the end, this can help you maintain a healthy weight – or even lose weight if it is necessary.
Supplementing with whey protein may reduce total fat mass and body weight for those who are obese or overweight. Moreover, it can also help reduce total cholesterol, blood pressure and other risks factors for cardiovascular disorders.
For muscle growth
Many consider protein supplements for muscle growth. It is equally effective both in men and women. However, its effectiveness may decrease with age since older people have higher protein requirements compared to younger people. In the end, protein supplements can improve muscle size and strength significantly – especially for those who perform resistance exercise training.
Apart from contributing to muscle growth, a protein supplement can help repair the damaged tissues and muscles. With this, many athletes and enthusiasts consider protein supplements to hasten recovery, especially from muscle soreness after the exercise session. Ultimately, protein supplements aid recovery by reducing the muscle damage thereby improving muscle performance.
For added nutrition
It is called a supplement for a reason – it can provide added nutrition. There are people who find it challenging to meet the recommended daily intake. For young people aged 19 and over, the recommended daily intake is 46 grams for women and 56 grams for men.
If you participate in an intense training regimen, you can benefit from having twice the daily-recommended intake, which can range from 1.4 to 2.0 grams per kilogram of body weight. For instance, if you weigh 175 pounds, you should take an equivalent of 111 to 159 grams per day.
When it is time to buy, keep in mind that not all protein is created equal. Picking the right one can be confusing but you should be patient and do your own research. In the end, you need to choose a high-quality protein supplement and speak to your doctor or dietician before using it.