We know many who swear by protein powders because they workout a lot. Gone are the days that protein powders were only considered as a sports or workout supplement; this fantastic powder is the need of everybody in today’s time since it offers various health benefits.
Chief scientific officer of EAS Sports Nutrition, Steve Hertzler talks about protein powders at length & shares its types & why is it good for people & how can someone make use of it.
Hertzler says that different bodies need different amounts of protein depending on the bodyweight & activity level. Protein powders provide the nutrition that our body needs since our body might not get enough of it because of our busy schedules & active lifestyles.
Protein shakes are not all about building body muscle; it has other health & fitness benefits as well like weight loss, building endurance & strength, leaner body.
There are various types of protein powder that have different amino acid profiles & digestion rates. Hertzler says that people working out regularly can decide on their choices based on their preferences according to their diet & their goals.
- Hemp protein – it has a high nutritional profile with low levels of lysine and leucine but a high level of fat content useful for the body.
- Soy protein – it consists of all the vital nine amino acids in sufficient amounts.
- Pea protein – it is sometimes mixed with brown rice protein since it is deficient in cysteine and methionine amino acids but still proves to be affordable because it contains adequate levels of protein.
- Whole milk protein – it contains whey & casein & both are high-quality proteins. Whey provides a fast-digesting protein source that muscles use quickly while casein provides a slow-digesting protein source that can make a person feel full for longer periods. It supports weight loss & a low-carbohydrate diet.
- Whey protein – this protein is excellent for workout recovery, which is a by-product of cheese production. Muscles use this protein quickly taken after workouts as it a fast-digesting protein that helps in recovery & prevents breakdown.
Hertzler also recommends a few ways to use the protein powders –
- It can be taken with water as it will help the protein reach the muscles faster.
- When taken within 30 minutes of finishing the workout, it prevents breakdown & speeds up recovery.
- Protein powders can be taken only once a day unless you are a bodybuilder. Only when the activity levels increase, protein intakes should increase.
- It can be taken as porridge, smoothie for breakfast or shakes between meals as a fulfilling snack.
- 55g protein per UK adult is what the government recommends. Other sources of protein that can uplift protein levels in the body are milk, tuna, chicken, cheese, eggs, pulses & peanut butter.