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Protein powder is a popular nutritional supplement. Protein is an essential macronutrient that helps build muscle, repair damaged tissue, and make enzymes and hormones. Use of protein powder may also aid weight loss and in turn help people tone their muscles.
Protein is one of the building blocks of bone, muscle, and skin. The body needs protein to produce hormones, enzymes, and other chemicals.
Benefits of Protein Powder
Eating protein-rich foods and taking supplements such as protein powder may help people feel fuller for longer. Feeling full results in smaller portion sizes and less frequent snacking, which can help a person maintain a healthy weight or lose weight if required.
Protein is an essential component for muscle growth. Many athletes and gym enthusiasts consume protein shakes on a regular basis because they believe that these drinks will help them bulk up after strength training.
Recovery after exercise
Protein powder, in addition to muscle growth, can also help repair damaged muscles and tissues. As a result, athletes may use protein powder to speed up recovery from muscle soreness after exercise.
As per medical research, recommended daily intake of protein for people aged 19 years and over is 46g for women and 56g for men. People who find it challenging to meet these amounts, possibly including vegans and vegetarians, may find that protein powder offers an easy solution to the problem to reach their daily recommended intake.
Various types of protein powder
There are several different types of protein powder. Whey is one of the most popular protein supplements and the one that researchers love to focus on, but it is not the only one. Some other common types of protein powder include:
This water-soluble milk protein is popular among athletes. It is a complete protein in itself, meaning that it contains all of the amino acids that the human body requires from food. The body absorbs whey protein quickly and easily.
This type of protein is rich in glutamine, an amino acid that may speed up muscle recovery after exercise. Casein comes from dairy, making it unsuitable for vegans and people with milk allergies. The body digests this protein more slowly, so it may be best to take it at night.
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.
Many plant-based protein powders contain pea protein, which is a high-quality alternative to soy- and dairy-based protein. Pea protein is a good source of the amino acid arginine.
Hemp seeds are complete proteins that also contain essential fatty acids. This makes hemp an excellent choice for vegans or those with dairy or soy allergies.