Protein Powder - Health Benefits, Types and Dosage

Proteinpowder is a popular nutritional supplement. Protein is an essential macronutrient that helps to increase and maintain muscle mass. Using protein plays a big role in aid weight loss and help people tone their body.

In this article, we discuss some of the health benefits of protein and the different types available.

Health Benefits of Protein Powder

Protein is one of the building potent ingredients of bone, muscle, and skin, which concentrated sources of protein from plant foods, animals such as dairy, eggs, peas or peas.

Read here the Health benefits of protein powders

•     Weight management

Taking Supplements with eating a protein-rich meal helps people feel energetic all day, which can help a person maintain a healthy weight or reduce body weight if necessary.

It also reduces total cholesterol, blood pressure, and other risk factors for cardiovascular diseases.

•   Gain Muscle growth

I would say Protein is necessary if you trying for muscle growth. Gym enthusiast’s people consume protein shakes because they believe that these drinks will give essential nutrition and help them to bulk up after strength exercise such as lifting weights

If you think protein powder is for men you’re seriously missing out. Protein supplementation is equally helpful in men and women. Adults have higher protein requirements than younger people.

• Muscle Recovery after exercise

Protein can help repair damaged physique and tissues. As a result, athletes use protein powder to speed up recovery from muscle soreness after exercise.

Studies say that if you taking protein powder after a workout then you can easily recover muscle damage and improve muscle performance and muscle protein.

• Essential Nutrition

The daily intake of protein powder for people aged 19 years and over is 46 g for women and 56 g for men.

People, who find it challenging to meet these amounts, possibly including some vegans and vegetarians, may find that protein powder offers an easy solution to the problem.

Types of Protein Powder

There are different types of protein powder. Whey is the best protein supplement and the one that researchers have tended to focus on. Common types of protein powder include:

•    Whey: Whey protein comes from milk. It is the liquid that separates from the curds during the cheesemaking process. It is an absolute protein, contains all of the amino acids that the body requires from food and it is absorbs quickly and easily.

•    Casein: It is rich in glutamine, an amino acid that helps in muscle recovery after exercise. Casein also comes from dairy, unsuitable for vegans and people with milk allergies. This protein takes time to digest, so it is best to take it at night.

•    Soy: Soy protein is an exceptional alternative to whey or casein for people who do not consume dairy. Soya contains all the essential amino acids.

•    Pea: Many plant-based protein powders contain pea protein, which is a high-quality alternative to dairy or soy-based protein as well as a source of the amino acid.

How to take Protein powder

Drinking a shake of whey protein mixed with cold water or milk within 30 minutes of after your workout session will begin recovery into your muscle cells to become new muscle tissue.

If you are beginner,

• 1st Week- 1 serving/ day
• 2nd Week- 2 servings /day

For Professionals,

• 1st Week- 2 serving/ day
• 2nd Week- 2-4 servings /day