Protein powder is the most appropriate and convenient way to provide high-quality protein to fulfill your body’s protein needs. Moreover, it’s generally considered as a reliable source when taken in moderation, within your overall daily protein requirement. However, to benefit optimally from protein powder, it’s essential to consume it correctly keeping in view the “do’s and don’ts” relating to protein supplementation.
1. Types: Explore different kinds of protein powders so you’re making an informed decision in choosing one that’s ideal for you. For example, vegans would not like to pick whey or casein powders as they are made from milk. Soy protein powder would be a better option for such people. Don’t pick a particular protein powder simply looking at its packaging or just relying on “promises” propaganda on a TV commercial. These claims are mostly overstated or are atypical for majority of users.
2. How Much Protein: Intake the recommended amount of protein as directed by the manufacturer and your doctor. Over consumption of protein in your diet can result into uncalled for weight gain, kidney problems and increased cholesterol, according to the Centers for Disease Control and Prevention. As per the University of California Los Angeles the human body can absorb and make use of a maximum of 0.91 g of protein per pound of body weight in a day. Don’t allow your protein powder intake exceed beyond this maximum limit. It will not only be a waste of money, but also the surplus protein will either be stored as body fat or excreted from the body. McKinley Health Center advises 20 g to 25 g of protein powder in a day for an average active adult.
3. Who Should Take Protein Powder: Intake protein powder supplements in case you’re a healthy, physically active adult yearning for improving your overall physique, building lean muscle mass and eager to strengthen your immune system function. When you are taking protein supplements you also need to work out regularly, including at least two resistance training sessions in a week. In case you’re a child, adolescent or teenager, you should not intake protein supplements because it may make cause younger people to eat lesser whole foods which are rich in vitamins and nutrients essential for growth and development. Read here for whether Whether elderly required protein supplementation?
4. Before You Start Supplementation: Check with your doctor or dietitian to ensure that protein supplements are right for you. As per the CDC, majority of Americans already intake sufficient protein in their diet, thus supplements are not even necessary. Never intake protein powder on an irregular basis or without first planning it out with your doctor or dietitian.
Total Fitness Tip: You will derive maximum benefit from protein powder when you provide your muscles with a consistent stream of amino acids – the building blocks of protein – by in-taking protein powder in small amounts in intervals on regular basis. For instance, consume a 10 g protein shake in the morning and a 10 g shake in the afternoon or evening.
Do you take any protein supplement. Please share your experiences with our other readers in the comments section below.