Protein is one of the most essential macro-nutrients needed by our bodies for muscle building, tissue repair as well as enzymes and hormones manufacture. The nutrient is naturally occurring in some organic foods and can be found in processed foods too. But if you need the right amounts and balance of proteins, in a small serving, then the best option would be to buy protein powders. In Australia, there countless protein powder supplements, which you can buy either online or locally. That can really be beneficial to your body.
However, before you consider purchasing one, there are several important things you may need to know about these supplements.
What Are the Major Health Benefits of Protein Powder?
Proteins form the basic building blocks of the muscles, bones and skin. And as mentioned earlier, they are largely involved in production of enzymes, hormones and other chemicals in the body. The benefits of protein powders are essentially far-reaching and include the following:
Proteins play a very critical role in muscle growth and so they are indispensable to the body. It is no wonder athletes and those training in the gym usually eat solid protein foods or drink protein shakes. This is essentially done to help bulk up the muscles after a somewhat taxing strength training session.
Consuming protein-rich foods, unlike junky carbohydrate and fatty foods, helps you feel fuller for longer periods of time during the day. This means you’ll consume less amounts of food plus reduce the frequency of snacking. That can help you keep your weight in check all while reducing the risks of blood pressure and other cardiovascular diseases.
Recovery after Exercises
In addition to initiating muscle growth, proteins can aid in the repair of damaged muscles and tissues. So, when your muscles are feeling soar after hitting the gym, the best way to speed up their recovery is by taking protein powder supplements.
Even when not exercising or working out, it is important to include a certain amount of proteins in your diet. The recommended daily protein intake for people aged 18 years and above is 56g for men and 46g for women. Older adults, people with chronic illnesses and those with intense training regimen (like weightlifters and athletes) might exceed or even double this protein in-take recommendation as their bodies require more protein.
5 Best Protein Powder Types to Choose From
1. Whey Protein
Whey is a water-soluble milk protein, that’s essentially separated from curd during the cheese making process. This type of protein is complete and contains all the essential amino acids that the body would need from food.
Whey protein powders can help athletes and gym enthusiasts achieve the following:
- Build and maintain muscle mass
- Recover quickly from heavy exercise and
- Increase muscle strength (when engaged in strength training)
2. Casein Protein
Just like whey, casein protein is found in or can be obtained from milk. The protein contains glutamine, a certain type of amino acid, which aids in speedy recovery of muscle after strenuous exercise. Casein is a slow-digesting protein hence it is best taken at night. Otherwise, it is as effective in promoting Muscle Protein Synthesis (MPS) as other proteins on this list.
3. Pea Protein
Pea protein powder, which contains plant-based protein, is one of the best options for vegetarians. It also serves as an excellent alternative for vegans and people with allergies and other sensitivities. Pea protein is rich in arginine, an amino acid that stimulates growth of muscles and has also been shown to reduce high-blood pressure.
4. Hemp Protein
Hemp protein powder, from hemp seeds, is another plant-based protein that’s becoming increasingly popular in the market. Hemp is super rich in Omega-3 fatty acids plus other essential amino acids. That makes it a great protein in muscle growth and recovery. People may have concerns about hemp since it is closely related to marijuana, but hemp protein only contains trace amounts of THC psychoactive component.
5. Mixed Plant Proteins
There are quite a few protein powders in the market that are made from a blend of plant proteins, which brings together all the essential amino acids. The protein powder in this case from a combination or two or more of the following proteins:
- Flax Seeds
- Brown Rice
- Artichok and more
Protein powders provide a convenient way to get essential proteins in a concentrated form. These protein supplements have proven to be beneficial to many people including athletes, weightlifters, vegetarians, vegans and even older people. So, if you’ve been looking for an easy and cost-effective way to up your protein intake, protein powders might just be the best option to go for.