New Delhi: Human body needs all kinds of nutritious minerals for overall upkeep and development. Vitamins, proteins, minerals, carbohydrates, and even fat help the body get energy and help in the functioning of all vital organs.
Proteins, known as the body’s building blocks provide all-around nourishment and be a part of a balanced diet. However, sometimes it is not always to get protein, which is needed for muscle support, weight loss, and general nourishment, from food alone.
Protein powders are one of the top nutrition supplements that are either easily available in the market or can be made at home using everyday ingredients.
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What is protein powder?
According to Healthline, protein powders are concentrated forms of protein from animal or plant sources. Animal-based protein powders are made of two milk proteins called whey and casein, with whey being more popular.
Whey protein, on the other hand, is isolated from whey, a liquid part of milk that separates during cheese production. Protein powders can also be sourced from various plant-based proteins like brown rice, peas, and soy.
Why are protein powders used?
Generally providing 20-30 grams of protein per scoop, protein powders are used after intense workouts to support muscle growth. According to experts, muscles require protein to rebuild their tissue after a strength training workout.
Doctors usually recommend Dietary Reference Intake or DRI for protein at 0.36 grams per pound (0.8 grams per kg) of your body weight per day.
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How much protein powder should you consume?
People who consume protein powders can safely tolerate 1.14–1.5 grams per pound (2.5–3.3 grams per kg) of protein per day, according to Healthline.
Health experts say that even though it is a food additive to your diet, you don’t need to consume it to be healthy.
Whole, protein-rich foods like eggs, fish, chicken, and chickpeas, contain more vitamins and minerals that are important for health, and since they take longer to digest than protein powder they may make you feel full longer, leaving you to feel fuller.
Protein powder, however, is considered predigested and can make you hungry quickly, increasing cravings for junk food.
Doctors recommend using protein powder only to supplement your balanced diet at times when you may not be able to meet your protein needs.
How to use protein powder?
Fitness experts recommend using protein powder in the following ways:
- Shakes: The most common way to take protein powder is to make a shake out of it. Most gym goers and fitness enthusiasts drink a protein shake before and after they go for exercise. You can whip up a shake using various natural ingredients like fruits, leafy vegetables, and nuts, along with plant-based alternatives like almond milk, pea milk, and oat milk to make your protein shake.
- Smoothies: If you like making smoothies, a great protein powder can turn any smoothie into a tasty treat. You can pair the protein powder with various seasonal fruits to make delectable smoothies.
- Overnight oats: You can turn oatmeal and other cereals into protein-rich, flavorful masterpieces. Add half a serving of protein powder to every serving of oats, along with some milk, honey, and a handful of nuts, and let it sit in the fridge overnight.
Who should avoid taking protein powder?
Experts say high protein consumption is regarded as safe, except for those with kidney disorders. Those who suffer from kidney issues should be cautious before taking a protein powder and always consult a doctor.
Also, if you suffer from any kind of food allergies and sensitivities, you should be cautious when deciding on a protein powder.
If you are lactose intolerant, either a plant protein or a whey isolate will do. Whey concentrations contain casein, a slow-digesting, yet effective milk protein. Casein protein is not tolerated by everyone, therefore, whey isolates are becoming common.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
