Do You Need To Take Protein Powder?

Protein is one of the building blocks of bone, muscle, and skin. Protein powders are nutritional supplements that help with muscle growth and repair, boost enzyme and hormone production and aid in weight loss.

Protein is taken from animal or plant-based sources. Naturally occurring carbohydrates, fats, minerals, and fiber are often removed, while supplementary nutrients, herbs, and even sweeteners may be added to the powder.

Protein supplementation may not be necessary for the average person, but it has shown to be helpful for those people who exercise and are looking to enhance muscle growth.

Building Muscle

Protein is necessary for muscle growth. Athletes and individuals who go to the gym regularly consume protein shakes to help them gain muscle after strength training. Studies have shown support for the use of protein supplementation for this purpose. The research suggests that protein supplements can improve muscle size and strength in healthy adults who perform resistance exercise training, such as lifting weights.

Exercise Recovery

Protein can also help repair damaged muscles and tissues. So many athletes may use protein powder to speed up recovery from muscle soreness after exercise. Studies suggest that taking protein supplements after exercise can help with recovery by reducing muscle damage and improving muscle performance and protein synthesis.

Weight Loss

Eating foods rich in protein and taking supplements may make people feel fuller for a longer period. The feeling of fullness tends to result in smaller portion sizes eaten, and less snacking, which can help a person maintain a healthy weight or lose weight. A study in 2017 reported that supplementing with whey protein may reduce weight and total fat mass in people who are overweight or obese.

Additional Nutrition

People who find it difficult to meet the recommended amounts of protein in their diet, possibly including some vegans and vegetarians, may find that protein powder offers an easy solution to the problem. Athletes, weightlifters, older adults, and people with a chronic illness may need to exceed the general protein intake recommendation. Studies show that athletes with intense training regimens may benefit from having additional amounts of protein in their diet, which they can attain using protein shakes.