Protein powder is a popular supplement among athletes and bodybuilders, as well as people who are committed to a healthy lifestyle and want to increase their daily protein intake. It comes in various forms, from whey and casein to egg, soy and vegetable proteins.
While this is an easy way to get a solid dose of protein in one serving, there are advantages and disadvantages to consider if you’ve decided to start taking protein powder.
In this article, we will introduce you in detail to protein powder, its benefits, types, as well as the recommended daily dose. We will also share with you how to prepare and take protein powder.
What is protein powder
Protein powder, also called protein powder, is a product that is extracted from various dairy, meat or vegetable sources. It is very rich in proteins, an essential macronutrient and building block of the cells of living organisms, which is why it is often used for various nutritional needs.
It is commonly used as a dietary supplement that supports muscle growth. Protein powder is often prepared in shake form and can be added to foods and drinks to increase their protein content. Protein powder is an excellent source of protein and can be a great way to meet an individual’s daily protein needs.
Protein – benefits
The main role of protein is to help the body renew itself, form new tissues and develop. Helps build and maintain healthy muscles, bones and organs. It is also important for cell growth and repair and for hormone production. Protein can be found in a wide variety of foods, including meat, eggs, dairy products, legumes, nuts and seeds. Find out more about which foods are rich in protein.
Getting enough protein helps your body get the essential amino acids it needs to build proteins and perform other important functions. In addition, protein prevents the breakdown of muscle tissue, which is especially important for athletes and those engaged in regular physical activity.
Protein also keeps the immune system strong and healthy. It is important for the formation of antibodies that help fight viruses and bacteria. Getting enough protein reduces inflammation in the body, which can reduce the risk of certain diseases. In addition, protein can help regulate hormones, which is important for healthy skin, hair and nails.
Why take protein powder
The main benefit of using protein powder is that it is the most affordable way to meet your daily protein needs. Protein is an essential macronutrient for our bodies and is necessary for the growth and repair of cells and muscle tissue.
Another benefit of using protein powder is that it can help you achieve your fitness goals. Whether your goal is to gain muscle mass, reduce body fat, or improve athletic performance, protein powder can be a great way to supplement your diet. It can also help you feel full for longer after a meal, reducing the desire to snack between meals.
What types of protein powder are there
Protein powder is available in many different types, allowing to find a suitable for every taste and way of eating. You can find protein powder for vegetarians, vegans or for people who do not follow a specific regimen and consume all food groups.
Here are the types of protein powder according to the different sources from which it is derived:
- casein protein;
Whey protein – benefits
Whey protein is one of the most used types of protein powder and is an excellent source of high-quality protein that helps build muscle, repair tissue and provides the body with essential amino acids. Whey protein is extracted from cow’s milk, making it easily digestible and naturally rich in essential vitamins and minerals.
Whey protein has numerous health benefits such as:
- Improved muscle growth and faster recovery;
- It is absorbed very quickly by the body;
- Provides essential amino acids;
- Helps in fat loss;
- Improves blood sugar levels;
- Strengthens the immune system;
- Speeds up metabolism.
More information about whey protein – benefits and intake, you can find in our blog article –“What is whey protein“.
When and how to take protein powder
The recommended daily intake of protein powder is strictly individual and depends on the protein a person gets from the food he or she eats. It also depends on a person’s weight, goals and the peculiarities of the organism itself. Detailed information can be found in the article – How much protein per day to take.
On each box of protein powder are written recommendations and approximate dosage, but if you want to know exactly how much you should take is best to consult a specialist. This will ensure that you are not taking more or less of the protein.
You should know that protein powder is not a substitute for regular nutrition, but a dietary supplement to help you get the amount of protein you need. So make sure you eat regularly and healthily if you want to achieve the results you want.
Before or after exercise
The other very important question to pay attention to is when to take the protein shake – before or after the workout. If you’re an active athlete and regularly work out at the gym, it’s best to take your protein shake on workout days. You can drink it immediately after the workout or 1-2 hours after it, it does not have to be immediately after the workout.
On days when you don’t workout, you can take the protein whenever you choose, and it is recommended to be between meals. The minimum for protein taken at one time is about 15 g.
How to dissolve protein powder
Protein powder is usually dissolved in a liquid – water, milk or some kind of fruit juice. What’s important to note is that any liquid other than water contains extra calories and substances, therefore will make your shake a bit more caloric.
Most often, the protein powder is dissolved in about 300 ml. water or milk. This is a perfectly sufficient and filling amount, but you can always reduce or increase the millilitres according to your taste and preferences.
An important characteristic by which we can distinguish quality protein powders is that they dissolve extremely easily and do not remain in lumps.
What is the recommended daily dose of protein powder
The recommended daily dose of protein powder varies depending on the specific product, individual needs and goals. Generally speaking, people can benefit from consuming 0.8 to 1.5 grams of protein per kilogram of body weight.
Protein powders are a convenient and easy way to increase your protein intake. When choosing a protein powder, look for one that is low in sugar and a high-quality protein source. Most protein powders contain whey, casein or plant-based proteins such as pea, hemp or soy.
When using protein powder, it is important to consider your individual needs. If your daily dietary intake is already high in protein, you may not need to take in extra protein.
If you are considering adding protein powder to your diet, consult a specialist to determine the most appropriate dose and type of protein powder for you.
Protein powder from Active choice
On the Active Choice website you will find high quality whey protein powder that you can consume as a protein shake. We offer it in a variety of flavours. Depending on your preference, you can choose chocolate protein powder or one with banana, strawberry or biscuit flavour.
Protein powder contains a high percentage of fiber, which is a key element for a complete diet. By choosing protein powders from Active Choice, you will reap all of their benefits for your body. All artificial hydrogenated fats and GMO crops are absent in the composition of the products.
Protein shakes are sweetened with the natural sweetener stevia, which has been proven to have a positive effect on blood sugar.
Take a look at our protein powder offers and take advantage of discounted prices and promotions. On your first purchase from our site you will receive a 10% discount. As you can see our other products containing protein.
In the article we introduced you to the so preferred protein powder – what it is, how it is taken and what are its benefits for the body. If you were interested, check out our other blog articles where we share lots of useful information related to protein and healthy eating.