Protein Powders — The Complete Guide
Muscle, bone, cartilage, and skin all require protein as an essential macronutrient. Consuming adequate amounts of high-quality protein is crucial. Since protein is digested more slowly than carbohydrates, it keeps us feeling full for longer. Some people may benefit from adding protein powder to their diet.
What are protein powders?
Daily requirements for protein intake for an adult are calculated to be 0.8 grammes per kilogram of body weight.
Protein shakes are consumed by people for a variety of purposes, including the development of muscle, the management of excess fat, and the rehabilitation of injuries. Even though there are a number of foods that are rich in protein that you may consume, such as eggs, meat, poultry, milk, and legumes, protein shakes and powders have become an increasingly common and high-quality resource of this nutrient.
Dairy products are excellent sources of animal-derived protein. Cow’s milk is a rich source of two types of protein that may be extracted and used as powders: whey and casein. Because they include all nine essential amino acids, which you must obtain from food because your body can’t create them, these proteins are considered high grade.
Collagen is a protein found in the connective tissues of animals like cows (bovine), fish (marine), and chicken. There is anecdotal evidence that collagen is good for your skin, joints, hair, nails, and gut, but more research is needed to draw any firm conclusions.
Common plant-based protein sources include soy, hemp, rice, and pea. A lot of plant-based proteins have a wide range of amino acids and are considered “complete” proteins. Twenty different amino acids are found in a complete protein, including the nine essential amino acids that the human body needs but cannot generate.
Plant-based protein powders are versatile, as they can be used by those with a wide range of diet and exercise preferences. They have more fibre and less calories per serving than animal proteins. They are high in beneficial nutrients and help build muscle. Protein powders can range from having just one plant-based protein, like pea, to having a variety of different plant-based proteins. As a general rule, a protein supplement that contains multiple types is termed a complete protein, whereas those that contain only one are considered incomplete. If you eat a range of protein-rich foods throughout the day, including a protein powder, you won’t have to worry about whether or not it is a complete protein.
Benefits of protein powders
Muscle gain
Historically, protein drinks have been used by fitness enthusiasts and sportsmen to gain muscle and boost performance. Incorporating protein drinks into your resistance training routine may help you gain muscle, get stronger, and recover faster. This occurs because resistance training, along with a higher protein diet, increases muscle protein synthesis. Even if you’re trying to lose weight, studies show that drinking protein shakes can help you keep your muscle mass and even help you develop muscle. There was a study done on 40 males, and the results revealed that those who followed a high protein diet attained by protein supplements lost more fat mass and gained more muscle mass while they also engaged in strength and cardio training.
Weight management
Protein-rich diets and supplements may help people maintain fullness for longer. When people are satisfied after eating, they eat less and snack less often, which can aid with weight management.
According to a review published in 2017, taking a whey protein supplement may help persons who are overweight or obese lose weight. Possible benefits also include a lowering of cardiovascular risk variables such as blood pressure and total cholesterol.
Recovery after training
Protein not only aids in the development of muscle but also aids in the restoration of damaged muscle and tissue. That’s why some athletes use protein powder to minimise the time it takes for their muscles to recuperate after a workout.
Taking protein supplements after exercise has been shown to help recovery by lowering muscle damage and increasing muscle function and muscle protein synthesis, according to numerous studies.
Side effects of protein powder
Poor dietary balance
When compared to whole foods like meat, milk, and eggs, which include a wide variety of nutrients, protein powders are seen as nutritionally deficient. Because of their higher protein content, protein powders might alter the body’s nutritional balance.
Insulin levels
Whey protein-containing protein powders have been shown to elevate plasma levels of insulin and insulin-like growth factor – after a meal and at rest, respectively. In some cases, taking protein powders after a workout can cause insulin levels to spike.
Added sugar
The amount of added sugar in protein powders might vary widely (as much as 23 grammes per scoop). A single serving of some protein powders can increase the calorie count of a glass of milk to more than 1,200. There is a danger of gaining weight and experiencing an undesirable rise in blood sugar. Added sugar intake should be limited to 24 grammes per day for women and 36 grammes per day for men, according to the American Heart Association.
The best protein powder in South Africa
Nature’s Nutrition Perfect Plant Protein: Raw vanilla
Perfect Plant Protein is a convenient method to increase the amount of plant-based protein in your diet. Smoothies, liquids, and even cooking and baking all benefit from its neutral flavour and fine texture. Since it contains nothing but pure pea protein and is made using a proprietary technique that eliminates common allergens, it’s the perfect, no-hassle option for switching to a plant-based protein.
Soaring free hemp protein powder
Multiple societies, dating back thousands of years, have documented the high regard with which this ancient food was held as a nutritional cornerstone. Hemp protein powder, extracted from hemp seeds via cold pressing to remove the oil, is a plant-based protein powder with a high bioavailability. Hemp protein powder is a great option for vegans and vegetarians because it is high in protein and fibre.