A well-liked dietary supplement that can be purchased over the counter or online is protein powder. Although they are frequently associated with men, women also use them. Scientists have shown that including protein powder in the diet aids in weight loss, recovery after exercise, and muscular growth.
The pros and cons of consuming protein powders are discussed in this article, along with some advice for ladies who want to use one.
Why Take Protein Powder?
Adding protein to the diet is easy with protein powder. It is commonly accessible online, in health food stores, and in supermarkets. Protein powder is frequently combined with water, milk, or added to smoothies and soups. It can also be added to a variety of baked goods and home-cooked meals.
Some people who follow a vegetarian or vegan diet may have trouble getting enough protein from their diets on their own. A simple and inexpensive approach to taking the additional protein is by using protein powder.
Pros of Protein Powder
Taking protein powder may have some advantages.
1. Muscle Development
For the development of all types of bodily tissue, including muscle, protein is necessary. Protein powder may be added to the diets of those who desire to gain muscle.
According to a 2017 assessment of 49 studies, healthy adults who coupled protein supplements with resistance training saw gains in their muscle mass and strength. Because older individuals’ hormone levels may not be as high as younger adults, older persons may not gain as much muscle. However, if they increase their protein intake and dedicate themselves to resistance exercise, they will experience additional advantages such as decreased muscle and bone loss.
2. After-Workout Recovery
Protein powders are used by some people to speed up muscle recovery and reduce post-exercise soreness. The relationship between dietary protein and muscle repair has been supported by numerous studies.
According to a 2017 assessment, protein intake and resistance training both promote muscle growth. In order to promote more muscle growth, the reviewers also suggest ingesting protein right before or right after exercise. After an exercise, combining carbs and protein powder may help muscles recover more quickly. Refilling glycogen reserves with carbohydrates could hasten muscle recovery.
Women might mix a fruit smoothie and add protein powder for a post-workout beverage to get both proteins and carbohydrates.
3. Losing Weight
Women may consume fewer calories after eating protein because it makes them feel satisfied. Those who desire to lose weight will find this useful. It might explain why low-carb diets are so common. Whey protein supplementation appears to enhance body weight, fat mass, and cardiovascular disease risk factors in overweight individuals, according to the findings of a 2017 study.
4. Additional Nourishment
Among other factors, like a person’s body weight and amount of exercise, a person’s recommended daily consumption of protein varies. The Dietary Guidelines for Americans, 2020–2025 state that an adult’s daily calorie intake may consist of 10–35% protein. People who find it challenging to consume this much may want to think about adding protein powder to their diet as a supplement.
Hazards from Protein Powder
More vitamins, minerals, and other nutrients would be consumed by consuming protein-rich foods as part of a balanced meal as opposed to a protein shake alone. In general, various supplements could affect how a drug works. As a result, before consuming protein powder, persons who are taking other medications or supplements may want to consult with a healthcare provider.
A person who consumes too much protein may become dehydrated if they don’t drink adequate fluids. As a result, individuals with renal illness need to be very cautious about their protein intake. Additionally, people need to be careful of unrestricted food supplements, such as energy and purported muscle-gain items. These might include harmful substances including hormones, stimulants, and steroids.
How to Select Protein Powder
There are a few important things to take into account while selecting a protein powder.
1. Few Components
Products with artificial coloring, preservatives, and other additives may be something some individuals prefer to stay away from.
2. Less Sugar
Some protein powders come in delicious tastes like strawberry, vanilla, and chocolate. These could substantially increase a person’s daily sugar intake. As a result, it could be worthwhile to verify the nutrition information before selecting a product or to stay away from flavored powders completely.
It is best to search for protein powders that contain natural sweeteners like stevia or monk fruit and have fewer than 4 grams (g) of sugar per serving.
3. Ingredients and Protein Type
It is best to read the product label before making a decision to buy. A complete list of the contents and instructions for using the product should be included on the label. For instance, some protein powders are safe for those with allergies or intolerances because they don’t contain dairy, soy, or gluten. Additionally, someone on a ketogenic diet might search for a product with little carbohydrates.
Buyers may also want to confirm whether the product is made from plants or animals. Casein, whey, collagen, and eggs are frequently found in protein powders made from animals. Pea, rice, and hemp proteins are frequently found in plant-based goods.
4. Costs of Protein Powders
Another aspect to consider while looking for protein powders is price. Every item has a fixed price. For people who like regular orders, several businesses also provide a subscription service that is less expensive than the one-time fee.
Not everyone benefits from the nutritional boost protein supplements can offer. Here are some different strategies to include more protein in your diet.
1. Consuming Meals High in Protein
Protein is metabolized and digested by the body most easily when it is consumed in food. Natural protein-rich foods are also more likely to be supplemented with the vitamins, minerals, and other nutrients the body needs. Among the protein-rich foods are:
- lamb, beef, and pork are examples of red meat.
- poultry include turkey, chicken, and duck
- dairy items such as Greek yogurt, cheese, and milk
Animal protein is more bioavailable than plant-based protein, making it easier for the body to digest, according to a 2019 study. For environmental concerns, a person could want to eat plant-based proteins.
An approved method for building muscle and reducing body fat is resistance exercise. However, the muscle cannot be developed with resistance training alone. Before noticing any improvements in muscle building, a person must still consume enough protein and nutrients from their diet. There are several other health advantages to resistance training. For instance, it might safeguard against diabetes and cardiovascular disease.
Whether a woman wants to enhance her general health, shed some pounds, or gain muscle, protein powders can be a helpful supplement to her diet.
The best method for supplying the body with the necessary amount of protein is to eat a balanced and wholesome diet. However, protein powders are practical and have a variety of uses for humans. There are numerous organic and plant-based solutions available in the market. Making a list of one’s preferences for ingredients and flavor before selecting a powder will assist to focus on the options.