Protein is an important nutrient for the body and a diet without protein is incomplete. That’s why, most people, especially fitness freaks, rely on protein supplements to fulfill their daily protein needs and build muscles.
But are you aware that they have other health benefits as well? If not, then we will tell you!
This article sheds light on a few health benefits of consuming protein powders.
What Are Protein Powders?
Before we tell you the benefits of protein powders, let’s first explain to you what they are. Protein powders are usually made up of plant proteins (pea, soy, etc.) or milk proteins (casein and whey). They contain vital nutrients and amino acids, which help in building and recovering muscles. Nowadays, protein supplements have become a must-have product for gym-goers and health enthusiasts.
Protein Powders Types
Generally, protein powders are of 3 main types:
1. Whey Protein
Out of all protein powders, whey is known to be the best protein powder, owing to its high protein content. It is a natural by-product of the cheese manufacturing process. Moreover, whey is easy to digest and comprises all of the necessary amino acids that help in muscle growth.
2. Casein Protein Powder
Casein protein is obtained from cow’s milk. Even though it has all the amino acids like whey protein, it is not easy on the stomach. As a result, it is better if you take casein before going to bed as it helps the muscles to build and recover overnight. In addition, casein is not the right option for lactose-intolerant people.
3. Plant Protein Powders
Plant-based protein powders such as soy, and pea, etc., are most suitable for vegetarian people as well as for those who are allergic to milk. However, they lack amino acids and are thus, less beneficial than other types protein of protein powders.
Benefits Of Protein Powders
Now that you know what protein powders are, let’s dive into their benefits without wasting a moment. Protein powders are beneficial for you in the following ways:
1. Builds Muscle & Strength
Protein is an important component of muscles. That’s why most athletes and bodybuilders consume protein powder for building muscle.
According to research, protein powders, when combined with strength training, can significantly increase the size of muscles and strength in healthy adults.
2. Recovers Sore Muscles
Do you feel fatigued after workout sessions? If your answer is yes, then a protein shake is all that you require as it will give you an instant boost of energy. After heavy exercise, the body needs to recover. So, to start your recovery process, consume a protein shake after each workout. It will help to relieve your body of exhaustion and sore muscles.
3. Helps Reduce Weight
According to a study, taking protein supplements along with meals can help you to slim down. The science behind this is that protein is an essential nutrient for reducing fat. So if you eat a diet rich in protein, It may help you lose weight by boosting your metabolism and also, keeping you fuller for longer.
In addition, protein will help in increasing satiety between meals. This will make you consume fewer calories during the day and help you lose weight.
4. Lowers Blood Pressure
Certain types of protein powders like pea protein and whey protein can help in controlling blood pressure.
According to a study, the bioactive peptides in milk-based protein powders can help in significantly lowering blood pressure and decrease the risk of stroke and heart disease.
Moreover, research has found out that pea protein powder can help lower blood pressure and improve heart health.
5. Supports Protein Requirements
If your diet is lacking in protein, then consuming protein supplements will help you in fulfilling your daily protein requirements.
According to The Centers for Disease Control and Prevention, healthy adult women should daily consume around 46 grams of protein daily, while adult men should consume at least consume 56 grams.
Especially if you’re a vegetarian or a bodybuilder, you may require extra protein, which can be found in protein supplements.
6. Improves Nails & Hair Health
Protein supplements can be the solution to your hair and nail problems. Yes, you read it correct!
Protein powders help in stimulating hair and nails growth. According to a study, the most common symptom of protein deficiency is often indicated by brittle nails or hair. Thus, a protein supplement can assist to promote healthy hair growth that is less prone to breakage, as well as improved nail growth.
1. Are protein supplements safe for beginners?
Protein supplements like whey protein are usually safe for consumption for everyone. They don’t have any serious side effects if consumed within limits (around 25–50 g) daily.
2. Can I drink protein shakes on an empty stomach?
Yes, it is completely safe to drink protein shakes on an empty stomach. In fact, it will provide you with a high level of protein and keep you energetic all through the day.
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Consuming protein supplements will not help you in meeting your daily protein requirements, but are also beneficial for the overall health of your body. Now that you’re familiar with their amazing benefits, start incorporating protein powders into your diet right away!
We hope you enjoyed reading this article! For any doubts/questions, type them in the comments section.