I came across protein powder when i first visited the gym a few years back. I saw a few guys shaking their bottle vigorously and subsequently drinking a brown color milkshake. This got me curious about what it is and why are they consuming it in during and after their gym sessions.
What is it?
Protein powder are protein extracts that are reduced to powder form. It comes from either plants (soybeans, peas, hemp), eggs, or milk (casein or whey protein). It may include other ingredients such as artificial flavoring, vitamins, and minerals.
The amount of protein you can get per scoop varies from 10 to 30 grams. If its used for building muscle contain relatively more protein, and conversely, if its for weight loss, then it would contain relatively lesser protein.
What does it do?
Protein powder is a form of nutritional supplement which is popular amongst body builders and gym goers.
Protein is an essential macronutrient that aids in the process of building muscles, repairing of body tissues as well as making enzymes and hormones.
Consumption of protein powder ensures that the body achieves the amount of intake that is required for their body and this could be translated to muscle growth or weight loss.
What are the different types?
Types of protein powder include:
Whey: This water-soluble milk protein is popular among athletes. It is complete protein, meaning that it contains all of the amino acids that the human body requires from food. Our body can absorb whey protein quickly and easily, which makes the recovery process a more efficient one.
Casein: It is rich in glutamine, an amino acid that can speed up muscle recovery after working out. Casein comes from dairy, which makes it unsuitable for vegans and people with milk allergies. The body digests this protein slower than whey, so it may be best to take it at night to encourage a overnight recovery.
Soy: Soy protein is an excellent alternative to whey or casein for people who do not consume dairy. It also contains all the essential amino acids as well.
Pea: Often, plant-based protein powders would contain pea protein, which is a high-quality alternative to soy- and dairy-based proteins. Pea protein is a good source of the amino acid.
Hemp: Hemp seeds are complete proteins that also contain essential fatty acids. This makes hemp an excellent choice for vegans or an alternative for those with dairy or soy allergies.
Should I take it?
Before taking protein powder, we should calculate and figure out what are our nutritional needs. If you are not getting enough protein from your diet, you could consider supplementing it with protein powder.
Do take note that, one should not over-consume protein as well. A long term excessive consumption may damage our kidneys and liver.
Protein powders are a convenient source of complete protein but do take note that not everyone needs to have that extra protein. If we eat a diet that is rich in meat, fish, dairy and eggs and we do not engage in intense training, its unlikely that we have to take in additional protein supplements.
If you intend to supplement your diet with protein powder, do choose a high quality product and do your own research on it as well. As to how much should we consume, we are unable to fully determine as it goes on a case by case basis. Depending on how much exercise you are getting and what are your fitness goals.
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