Title:Why Protein Supplementation Is So Important
Description:Protein is not only the most popular form of nutritional supplementation but also an essential macronutrient which helps in building muscles, repairing tissues, and making enzymes and hormones. Regular use of protein powder can also help in weight loss and also help the people for toning up their muscles. You shall get various types of protein powder supplements, which include dairy based and plant-based powders. Protein supplement comes packed with numerous health benefits, and here are going to have a short discussion about the health gains that you can achieve by regular consumption of protein supplementation. Helps in weight management Having protein-rich food or consuming protein supplements can help people to feel fuller for a long time. The feeling of fullness tends the person to eat a small portion of size and less frequent snacking, which helps him or her to maintain a healthy weight or even lose weight if necessary. Supplementation with protein can help the person to reduce body weight and total fat mass in people who are either overweight or obese. A protein supplement can also help in lowering blood pressure, cholesterol level, and reduce the risk of cardiovascular disease. Growth of muscle For muscle growth purpose, protein is very essential. Many bodybuilders and athletes consume protein shake as they believe that it will help them to bulk up after strength training. Research suggested that protein supplements can improve muscle size and strength significantly in healthy adults who practice resistance exercise training, such as weight lifting. Protein is effective both in men and women. This effectiveness might decline with age, and older adults might need a high dosage of protein than young people. Recovery after workout As it can contribute to muscle growth, it can also help in repairing the damaged muscles and tissues. Due to this, athletes and bodybuilders prefer to use protein powder for speeding up their recovery process from muscle soreness that happens after exercise. Several studies have revealed that taking protein supplements after taking exercise supports recovery by reducing muscle damage and improving muscle performance and muscle protein synthesis. Useful nutrition The suggested dosage of protein for people aged 19 years or above is around 46 g for women and 56 g for men. If some people find it difficult to meet the suggested dosage, particularly for the vegans or vegetarians, they can have protein powder as an easy solution to the problem. Older people, athletes, weight lifters, and people with chronic illness might need to exceed their dosage than the suggested amount. What are the types of protein? There are different types of protein powder available in the market. Among them, Whey protein is the most popular protein supplement. It is also a favorite amongst the researchers for study purpose. The common types of protein powder which you can have are: Whey It is a water-soluble milk protein which is very popular among athletes. It is a complete protein, which means that it contains all types of amino acids that the human body needs from food. Whey protein is absorbed by the body very quickly and easily. Casein It is rich in glutamine, an amino acid that quickens muscle recovery after exercise. Casein comes from dairy, which at times make it unsuitable for those who have milk allergies. The body absorbs this protein slowly, and hence, it is best to take it at night. Soy It is a great alternative to whey or casein and for people who do not take dairy products. Soy contains all essential amino acids. Pea Pea protein is an excellent source of amino acid arginine and is a great alternative to soy and dairy-based proteins. There are many plant-based protein powders, too, which contains pea protein. Hemp Hemp seeds are complete protein and contain essential fatty acids. It is an excellent choice for vegans and people with dairy or soy allergies.