Protein powders are one of the most popular fitness and health supplement in the world. What is the hype about though? Do the advantages live up to the hype? Consuming protein powder daily has numerous health benefits. There are a lot of protein powders (both plant and dairy-based) each has its benefits. Here we walk you through the benefits of protein powders so that you know what you are getting yourself into before trying any of them.
- Muscle Growth
Protein is crucial for muscle growth, and increasing muscle mass, and is one of the primary reasons people take protein powder. A lot of gym enthusiasts and athletes consume protein powders and shakes because they help them bulk along with training. Research suggests that protein powders significantly improve muscle mass and strength in people who perform strength training like lifting weights. Moreover, older people require more protein so they should opt for a protein shake and powders too.
- Weight Loss
Protein diets are effective for weight loss; the reason being compared to any other nutrient protein is more satiating. A study suggests that people on a low-calorie diet who use protein replacements tend to lose more fat and weight than those who don’t. Rice protein powder for instance, significantly reduces body fat and enhances weight loss. One of the most important benefits of rice protein powder is that it protects lean mass and burns fat instead.
- Improved Bones
One of the biggest benefits of protein powders is improved bone health. Osteoporosis affects one in two women, protein powders, therefore, may help increase bone structure and prevent fractures. Moreover, it strengthens your muscle by enhancing calcium absorption. Research suggests that both plant and animal-based proteins are equally beneficial in keeping bones healthy. And researchers are on a consensus that bone health is supported by a high protein diet.
- Nutrition
Taking supplements if your diet lacks high-quality sources of protein, will allow you to get the nutrients you need. Most people have no problem meeting the daily recommended dose of proteins if they eat dairy products, meat, legumes, fish, whole grains, nuts, beans, and eggs. The average protein intake for men is 56 gm at least while for women it is 46 gm daily. Moreover, athletes and vegan should take protein supplements since they may need more protein for building muscles.
- Muscle Recovery
Protein other than contributing to muscle growth can help repair damaged muscles and tissues. Anyone working out will need aid to muscle recovery. Therefore, athletes can use protein powder after exercise to speed up recovery from soreness or muscle tear. Moreover, research reports that consuming protein powder post-exercise can facilitate recovery by improving muscle protein synthesis and muscle performance, and reducing muscle damage.
- Reduce Blood Pressure
Blood pressure, rather high blood pressure is the number one risk factor for heart disease. There have many links between lowered blood pressure and dairy products. Milk protein may lower blood pressure. Whey protein, for instance, is known to reduce blood pressure in people with hypertension. Moreover, their risk of stroke or developing heart disease was also lower. Therefore, people with hypertension should take whey protein supplements.
- Help Treat Type 2 Diabetes
Protein powder, casein or whey is linked with improved metabolic health and reduction of type 2 diabetes. Type 2 diabetes is characterized by impaired function of insulin and high blood sugar. Whey protein is known to moderate blood sugar level, particularly when taken before or with high-carb meals. Thus, the properties of these protein powders can be compared with diabetic drugs. Therefore, it can be used as a supplementary treatment to treat or control for type 2 diabetes.
Conclusion
You need to make sure that you are buying the right type and brand of protein powder, to get the benefits of protein powders. Make sure that you are only putting a quality product in your body by reading about the ingredients of each powder carefully. Keep in mind, the daily dose of protein powder should not be exceeded on a long-term basis or you will experience health risks.
