Are you into extreme bodybuilding? Do you want to build muscles and aid weight loss?
Then you should add protein powder to your diet.
Protein powders are nutritional supplements that help build muscles, recover tissues, and make more enzymes that help bodybuilders develop more muscles. However, even gym freaks who are not in bodybuilding use protein powder in their diet to tone up their bodies.
Usually, there are two types of protein powder found in shops. One is dairy-based and the other is plant-based—both types of protein powder. People who are allergic to dairy products, or vegetarian take plat-base protein supplements.
Health Benefits Of Protein Powder
Protein powder has many health benefits as it helps develop bone, muscles, and skin to look more strong. Protein powder helps the body produce more hormones and enzymes to create more cells. However, the benefits of protein powder are:
Weight management
Taking Protein Powder keep one full for a long time. This allows people to stay away from snacking and taking food frequently, which helps a person to maintain a healthy weight or in their weight loss journey.
Many think protein powder makes one grow weight, but the protein powder that keeps one full for a long time with enough exercise helps tone up the body and also helps with weight loss.
Some protein powders help reduce blood pressure, and control cholesterol, and other cardiovascular diseases.
Muscle growth
Many gym enthusiasts use protein powder for muscle growth. Many protein powders in the market claim to grow new muscle by taking the supplement regularly.
Intensive exercise helps to strengthen the muscle but taking protein powder as supplementary helps to boost and improve muscle size significantly.
Protein powder is effective for both males and females however, the effectiveness may decrease with growing age.
Recovery after exercise
Protein powder helps to recover damaged tissue. As a result, many athletes use protein powder to speed up their recovery from muscle soreness after finishing their exercise.
Studies show that protein powder helps to improve muscle performance and muscle protein synthesis.
Added Nutrition
Many protein powders claim that they have added nutrition like vitamins, and minerals.
People who find it hard to take meat protein due to allergic concerns or religious, or moral beliefs, can easily take plant-based protein powder as a solution.
People with chronic illnesses are often prescribed by doctors to take protein powder with added nutrition.
Types Of Protein Powder
1. Whey:
This protein powder is extracted from cow’s milk. It’s a water-soluble milk protein that is wildly popular among athletes for instant energy. Whey protein powder contains rich amino acid leucine that the body can absorb quickly, as a result, one gets instant energy backup.
Whey protein is good for reducing body fat and increasing body mass, but it may lower blood pressure so keep that in mind.
2. Casein:
Casein-enriched protein powder has a rich amount of glutamine and amino acid, that helps to speed up muscle recovery after exercise. However, casein comes from dairy and it can be unsuitable for vegans and people with dairy allergies. This protein takes a long time to work in our body, so it’s better to take it at night before sleep. Casein Protein is good for people who fast.
3. Soy:
Soy protein is best for people who don’t consume dairy. It contains amino acids like milk gives instant energy and helps to remove muscle damage. Soy protein has a good amount of amino acids. However, it has phytoestrogens which in some individuals mimic the effect of hormone estrogen which may affect your diet. So try before taking soy protein daily.
4. Pea:
Pea is a high source of amino acid and it is an alternative to soy and milk-based protein. Pea protein is a good source of arginine.
5. Hemp:
Hemp seeds are proteins enriched with fatty acids. Hemp can be an excellent choice for vegans.
What Are The Sighs of Protein Deficiency?
It’s important to gain 10% of protein from your daily food intake. But if you are missing breakfast, lunch dinner regularly, you may face protein deficiency. Your body breaks down if you miss your daily meal. There are symptoms in the body that show protein deficiency.
1. Swelling:
One of the common signs of protein deficiency is swelling, especially in the abdomen, leg, feet, and hands. The protein circulates through your blood breaking the extra tissues. but other thighs can cause swelling. so check before consuming protein powder/
2. Mood Change:
Amino acid is the main source of dopamine and serotonin, which are the source of happiness. If you feel low, you may need protein to recharge your brain cells.
3. Hair, Nail and Skin Problems:
Proteins are made from elastin, collagen, and keratin. When your body can’t make them, you may notice thinning hair, dry and flaky skin, and ridges on fingernails. If there are no other serious health problems then it’s protein deficiency.
4. Weakness And Fatigue:
Lack of protein can make one lose muscle mass, which affects metabolism. These weaknesses can lead to anemia when your cells don’t get enough oxygen and make you tired.
5. Hunger:
Protein not only keeps us healthy it works as a fuel in your body. It’s one of the best sources of calories. If you want to be fuller for the day pack some protein powder or protein-enriched foods that will keep your stomach full.
5.Slow-Healing Injuries:
People with low protein find themselves taking too long to recover any cuts or scratches. Because your body cannot make enough collagen due to protein deficiency, so if you find yourself exhausted after exercise and fail to do intensive exercise, it might be because of protein deficiency.
6.Staying Sick Often:
The amino acid in your blood makes your immune system make more antibodies that will activate White Blood cells to fight viruses, bacteria, and toxins. It’s been scientifically proven that protein helps to digest other nutrients in the body. So protein deficiency can lead you to make types of diseases and deficiencies.
How To Use Protein Powder
A health-conscious person should always calculate their daily nutrition intake. Those who don’t get enough protein from their diet should take proportioned protein powder to get the best result.
Before buying protein powder calculate how much protein you need per day. Usually, protein powder contains up to 80 g per serving, which is too much to take.
However, excessive consumption of protein powder can damage the kidneys and liver and affect the body’s bones. It also changes calcium balance which affects the body.
Excessive high levels of proteins reduce the intake of other foods benefits, such as fruits, and vegetables which contain fire and viruses that help to create instant amino acids in our body.
Protein shakes can be taken at any time, many people suggest taking it after a workout. Research suggests that taking protein powder between meals can be more effective for weight management and removing fat mass.
Homemade Protein Powder
Protein powders help to gain more muscle and increase metabolism. When you make protein powder at home with natural ingredients, you can make a powerhouse of health benefits, to make Protein Powder at home, you’ll need these ingredients:
- Chia Seeds
- Flax Seeds
- Pumpkin Seeds
- Sunflower Seeds
- Almond
- Oats
- Chana Dal
Directions:
- toast all the dry ingredients at 160 degrees C for 4-5 min or pan roast on a low flame. Make sure the dry ingredients do not burn else the protein powder will taste bad.
- then let these ingredients cool down on an open surface.
- combine all the ingredients in a blender and grind them to get a fine powder.
- lastly, transfer them to an airtight container. You can use the powder for 2-3 months keeping it at normal temperature.
This DIY protein powder is a way to go, it doesn’t have any added flavor or chemicals to keep it fresh for long rather, it is made from natural ingredients and you can use natural sweeteners such as honey, and dates in your shake. Moreover, you can use this powder in your daily foods, for example, you can add 2 tablespoons of homemade protein powder while making pancakes, cookies, and muffins.
Conclusion
I hope this information helps you understand the benefits of protein powder and how to incorporate it into your diet. Whether you are looking to build muscle, aid weight loss, or simply improve your overall health, protein powder can be a valuable addition to your nutrition regimen. Remember to consider your individual protein needs, choose the right type of protein powder for your dietary preferences, and use it in moderation to avoid any potential health risks. Additionally, if you’re interested in a DIY approach, making your protein powder at home can offer a natural and customizable alternative to commercial products. With the right knowledge and approach, protein powder can play a positive role in supporting your fitness and wellness goals.