Introduction to protein supplement:
Does our body really need a protein supplement? Does it need a protein supplement to gain or lose weight? Are there any side effects of a protein shake? If we do not exercise in the gym, should we take protein supplement?
There are so many questions about protein supplements. In this article, I will try to answer all these questions and dispel all the myths about protein supplements. In the previous articles, we have learned about the “Importance of protein in our daily diet” and the “Thermic effect of food”.
Proteins are the building blocks of life. Every cell in the human body is made up of protein. We need protein in our diet for cell repair and growth, lose fat, muscle mass building.
We have to face many challenges if we do not get enough protein in our diet. It is not possible to include such quantities of protein in our daily diets, especially if we are vegetarians. Sometimes, it is difficult for a non-vegetarian to consume such a quantity of protein. Hence, protein supplements should be taken to fulfill our protein requirements.
Let’s take a deep dive to learn why it is important to take protein supplements.
Does Protein shake help in weight loss?
Protein takes longer to digest, keeping our stomachs full for a longer period of time. Hence, fat loss and muscle gain happen, and this is the right way for weight loss. Protein has a high thermic effect, which reduces our cravings for packaged and ultra processed foods. We need healthy weight/fat loss, for that we need proper nutrition. Some ingredients in protein shake provide proper nutrition for optimal health. The answer is that a protein shake helps with weight loss.
Do we need it if we don’t exercise?
Even if we don’t exercise, we eat everyday. There are only carbohydrates and fatty acids in daily diet. Protein is taken less due to unawareness. Due to deficiency of protein we are unable to lose weight. The less you exercise, a minimum amount of protein shake like 1 scoop of about 25 to 27 grams should be taken. The more you exercise, the more you need. If you want to gain muscle mass, you should consume 2 scoops of protein shake.
Can people above 50 years of age take protein shakes?
If there are any chronic diseases such as IBS (Irritable Bowel Syndrome), Crohn’s disease, or ulcerative colitis, then protein shakes should be avoided, because such people cannot digest protein, as we have learned that protein has a high thermic effect. Apart from that, all healthy people over 50 should take protein shakes. Even people who are diabetic, hypertensive, and have hypothyroidism should consume protein shakes. With the help of a protein shake, they can avoid complications. If they don’t take protein, they consume only extra carbs, which increase fat cells, and at the end, they gain extra kilograms of weight.
Quality of Protein supplement:
Good quality protein shake is absolutely important. As we discussed earlier, protein is important for cell growth and repair. It is very important to be careful in the selection of the supplements. Sometimes it can cause digestive issues due to the poor quality of the protein supplement. The ingredients of protein supplements should be checked. In the ingredients of protein supplements, maltodextrin, sucralose, sucrose, and dextrose should be avoided. They are artificial sugars or sweeteners. They can completely ruin gut health.
Is Protein shake a meal replacer?
A protein shake is not a meal replacement; it is a supplement. Those nutrients that we do not get from food are obtained through supplements. The current food system has become such that not all nutrition is available due to poor quality soil, pollution, excessive use of fertilizers, our sedentary lifestyle, and excessive eating of packaged food. It does not mean that we should avoid home made food and consume only protein shakes. We should keep food and supplements in balance, and accordingly that we should plan our meals.
When to consume Protein shake?
The best time to consume a protein supplement is within 30 minutes post workout. Workout includes weight training, strength training, running, jogging, jumping jacks, yoga, skipping, stair climbing, Pilates, or even doing Surya Namaskar. If you haven’t started strength training, start it first. But if there is a combination of strength training and protein supplements, magic will start to happen in the body. You will feel lighter, leaner, fitter, healthier, and more energized.
But the question is, if you don’t workout, when should you consume protein? You can add a protein shake with breakfast or at 11 a.m., the time between breakfast and lunch, or when you take tea between 4 and 5 p.m. in the evening. We can consume protein shake instead of tea or in the evening between a snack and dinner, or in dinner.
Which Protein shake to consume?
Too many brands of protein supplements are available in the market. Protein powder is a dietary supplement that usually comes from different protein sources, such as whey, soy, and casein. Isolated whey and plant-based protein powders are also available. Whey protein is common, and everyone should consume it, You should avoid whey protein if you have a lactose intolerance. Plant-based protein is good choice for them. Isolate whey protein (lactose free) is the best. It is best because it is lactose-free and suits all types of bodies. Fat loss, weight loss, muscle mass gain, lean body mass, and thyroid issues suit all and provide the ultimate result.
What is necessary to check before buying protein powder?
We should always purchase premium-quality protein. Many manufacturers sell poor-quality protein powders to increase profit margins. Protein powder should be digestible, have better absorption power, and be bioavailable. After consuming a protein shake, indigestion, bloating, constipation, and diarrhea should not occur. As said earlier, a protein shake should not contain sucralose, maltodextrin, GMOs, or artificial sweeteners.
I hope that the answers to whether to take protein supplements or not, how to take them, whether they are effective or not, and whether they have side effects are provided. So, start the protein supplement as early as possible. Start to consume protein supplements and gain extraordinary, disease-free health.
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