Protein supplements- why and how to consume them
Protein supplements help strengthen muscle tissue and gain weight. These supplements are consumed in the form of protein powder, making them prevalent among gym enthusiasts. While you should be able to meet your daily nutritional requirements with protein-rich food that forms a part of a well-balanced diet, protein supplements can bridge these gaps and help you lead a healthy life.
Knowing why you should consume it and how to use it is essential if you are considering including protein in your diet.
Why Should You Consume Protein Supplements?
Protein supplements are commonly used nutritional supplements. It is an essential macronutrient that helps build muscle, repair tissues, and produce enzymes and hormones. Using protein supplements even helps in weight loss and helps tone our muscles. The possible health benefits of consuming plant-based protein supplements include the following:
- Weight Loss
These protein powders help in weight loss. The protein-rich supplements are more satiating than fat or carbohydrates, which helps you feel full for a more extended period. This results in consuming smaller portions of food and less frequent snacking, which helps manage weight or even lose weight if necessary.
According to the Journal of the American College of Nutrition, protein powders help reduce body weight and total fat mass and even decrease blood pressure problems, cholesterol levels, and the risks of cardiovascular diseases.
- Muscle Growth
Protein supplements are also necessary for muscle growth. It helps in building muscle tissues and helps build muscle mass more quickly and efficiently. These supplements aid in bulking after strength training. They also help improve muscle size and strengthen healthy adults for performing resistance exercises like lifting weights.
- Recovery After Exercise
Along with muscle growth, protein powders help repair damaged tissues or muscles. Athletes also consume it to speed up their recovery from muscle soreness after exercise. Additionally, it helps in recovery by reducing muscle damage and improving muscle performance and protein synthesis.
- Boosts Immune System
Consuming protein supplements daily helps boost the immune system. It is an ideal supplement to enhance recovery from illness or injury and helps increase wounds’ recovery.
- It Helps Maintain Healthy Skin.
Who does not love healthy and glowing skin? A higher protein diet can help reverse and prevent the signs of aging. Protein supplements have collagen and amino acids to help maintain skin elasticity and firmness, which helps in healthy and glowing skin. It also helps repair the damage caused by ailments or a low-protein diet.
- Stimulates Healthy Hair and Nail Growth
Nails that split, break, or are brittle are the signs of protein deficiency. An external protein supplement can encourage better nail growth and healthy hair growth.
How Much Protein to Consume?
The amount of protein depends on factors like activity level, age, muscle mass, and overall health. According to DRI ( Dietary Reference Intake), you should consume 0.8 grams per kg.
For instance, if a person weighs 80 kilograms, they should consume 64 grams of protein per day. Those who want to gain muscle or bulk require more protein to support their muscle building. Some online calculators help you get the exact protein amount you need but remember that whole food also has protein and should be included in the protein intake.
How to Consume a Protein Supplement?
You can consume protein supplements in your daily food in many ways. However, you should always try mixing your protein powder with water first to see if you like the taste. By doing so, you are adding minimal calories to your daily calorie intake while increasing your daily protein intake.
If you do not like the taste of protein powder mixed in water, you can add protein supplements to your daily food. You can even add protein powder to milk as it gives a creamier texture and is slightly sweeter. You can also try using different types of milk, such as soy, almond, cashew, and much more. Mixing protein supplements with milk is more beneficial if you want to build mass.
Additionally, you can add protein to oats for breakfast and make decadent protein desserts like protein powder pudding. You can include protein in almost every meal you want. You can make anything from pizza crust to hummus to energy bites. Proteins have a lot of benefits, and including them in your daily food can be beneficial.
Bottom Line
Regardless of your health goals, protein should be regarded as a foundation nutrient. It must be consumed by everyone and not just fitness enthusiasts. Try Terra Origin’s whey protein. We are one of the best whey protein brands, giving you multiple options. We provide bone broths, electrolytes, superfoods, and much more. Visit our website and order your protein supplements right away!