Fuel Your Body: The Top Health Benefits of Protein Powder

Given the fact that the body needs protein to stay healthy and work properly, protein powders have become quite popular in recent years! And while you’re thinking about whether you should add the supplement to your healthy lifestyle and gym routine, you may also be wondering “What are protein powders?”

It is essentially a powdered and compressed type of protein. It can be made from either plant or animal sources and come in a variety of components and quality. Normally, milk and water are added to protein powders to make thick and creamy protein drinks that are both delicious and healthy.

The Health Benefits of Protein Powders

Even though many people include these supplements in their daily routine as the quickest and simplest way to increase their daily protein consumption, taking a high-quality protein powder comes with many health-proven benefits.

Muscle Growth

The first consumers of protein powders were athletes and gym goers looking to increase muscle growth and improve performance. However, due to its effectiveness, this supplement became very popular among different age groups. Your muscle growth, physical performance, and recovery time may all be boosted by adding this supplement to your resistance training regimen, as increasing protein intake and resistance training both promote the synthesis of muscle protein.

On the other hand, proteins give your body amino acids that are simple to digest. By increasing the blood’s number of amino acids by consumption, they stimulate a stronger reaction for muscular growth. 

Additionally, protein drinks may help you maintain and possibly even enhance your muscle mass while you are trying to reduce weight. In conclusion, purchase protein shakes to help you reach your fitness objectives, whether you want to build muscle or shed weight. To increase your protein intake, especially after intense training or recovery, you can also grab a vegan protein bar together with your delicious protein shake.

man drinking a protein shake in a gym
source: menshealth.com

Recovery after Exercise

Muscle protein breakdown increases with intense or extended exercise. As a result, muscle protein synthesis increases over the next 24 hours. Due to this, it’s crucial to think carefully about how much protein powder you consume and when. Protein should ideally be consumed within 30 minutes of finishing a workout. Your post-workout snack may include simple carbs such as sugar, which can aid in refueling energy reserves and muscle recovery. On the other hand, fuelling at any point after exercise is still crucial and can be helpful, albeit less effective.

To give you an idea, increasing this muscle protein synthesis involves consuming between 0.2 and 0.5 grams of protein per kilogram of body weight (g/kg) after exercise. Depending on your body weight, the intensity, and the length of your workout, that translates to between 10 to 30 g of protein. However, the longer and harder the activity, the more protein your body will require for optimal recovery.

man recovering after intense gym workout
source: onnit.com

Appetite and Hunger Suppression

Glucagon-like peptide-1 (GLP-1), ghrelin, and peptide tyrosine-tyrosine (PYY) are only a few of the hormones that influence the stimulation and regulation of hunger. Protein seems to have an impact on how these hormones are produced.

Both PYY and GLP-1 are hormones that reduce hunger, and studies show that high-protein diets increase their post-meal levels. PYY and GLP-1 both reduce your appetite, while GLP-1 also delays stomach emptying. Both hormones, therefore, make people feel sated.

Additionally, studies suggest that protein may reduce ghrelin levels, a hormone that stimulates appetite. As a result, consuming a whey protein raises PYY and GLP-1 levels while decreasing ghrelin levels.

woman refusing a donut
source: muscleandfitness.com

Healthy Metabolism and Lean Muscle Support

The best way to increase muscle mass is by strength exercise combined with a high-protein diet. And because it aids in energy generation and metabolism, adding muscle is a great way to keep your metabolism in good shape.

This is particularly true if you’re trying to lose weight and follow a diet that restricts your calorie intake. Because extreme calorie restriction may result in muscle loss in addition to fat reduction, this is necessary. Lean muscle loss may cause your metabolism to slow down, which will make gaining weight after discontinuing the restrictive diet easier.

However, maintaining an adequate protein intake and engaging in strength training may prevent the loss of muscle and the consequent metabolic slowdown. In addition, your body needs more energy to digest protein than fat or carbohydrates, which raises your calorie consumption. Proteins have a thermic impact, which has the potential to somewhat speed up metabolism.

man doing cable flyes
source: muscleandstrength.com

Weight Loss and Weight Management

High-quality protein supplements are a must in a high-protein diet and this type of diet not only aids in weight loss but also prevents weight gain after you’ve lost it! This holds whether you eat whole foods generally or drink protein shakes specifically.

It appears that meals containing 25–30 grams of protein per dish aid in weight loss and management. Experts warn, however, that frequent adherence to a high-protein diet as well as other lifestyle decisions is necessary. This means that even though smoothies and protein shakes are a good supplement to any weight loss plan, increasing your protein intake on its own won’t aid in weight loss.

woman stepping up on a measuring scale
source: helpguide.org