Protein Supplement
If you have ever heard about the term supplement, then you must have heard the term protein supplement. Have you ever thought about what it is? It is a type of dietary supplement in concentrated form that you can take to enhance your health through weight management, muscle enhancement, and many other benefits. This type of supplement can be found in different forms, including powders, bars, or shakes, and these are made out of common sources, including soy, rice, wheat, and pea. Well, let’s have an understanding of protein supplements in depth to know them better.
Protein Supplement Overview
Protein supplement is a form of dietary supplement that mostly comes in the form of bars, powder, and shakes. Typical forms of these protein supplements are casein, whey, soy, rice, pea, etc. Such kinds of supplements are useful in many aspects, including growth, assisting in muscle building, and the general health of the individual. Organic forms of protein intake are more useful for your health and body. In the event that you are taking a protein supplement, it is necessary to only use good-quality ones. Make sure you do not replace the balanced diet with these supplements and use them along with it.
Benefits of Protein Supplements
There are various benefits of protein supplements given below. If you are planning to consume it, then you must look at all given below.
1. Helps in Muscle Growth & Repair
If you consume protein supplements, then you can have various essential amino acids like leucine, which is highly required for muscle protein synthesis. It helps in recovery after the workouts, gives strength to the muscle, and also increases lean mass over a period of time (when the level of protein exceeds 1.6g/kg/day) along with regular resistance training.
2. Bring Balance in Weight
When you take protein then it provides you with a sense of fullness than the carbs and fats. It also helps curb appetite and reduce the intake of calories, which results in weight loss and keeps you away from overeating. It also contains thermic effect – the burning of calories during digestion also works in boosting metabolism.
3. Saves Muscle Tissue when on Calorie Deficits
People who follow a high-protein diet consume high protein, which does not allow the body to break down the muscles into energy. When you take the protein supplement, it helps in providing sufficient amino acids, which help in retaining the strength of the body and also balance the metabolic rate while losing fat.
4. Enhances the Speed of Exercise Recovery
When you take the protein supplement along with your exercise then it accelerates tissue repair, reduces the soreness of the muscles, and also promotes fast recovery of the tissues. As per the study, it has been suggested that the protein supplement lowers the markers of muscle damage and also improves protein synthesis when you take it around workouts.
5. Boosts the Metabolism
Protein intake in itself is not sufficient, but its digestion also matters a lot. For this, there should be more energy (thermic effect), which increases the daily calorie expenditure. This kind of boost in the metabolism supports weight control and the balance of energy.
Types of Protein Supplements
There are many types of protein supplements available. Some of them are mentioned below. Have a look at them one by one.
1. Whey protein
2. Mixed plant-based protein
3. Casein protein
4. Hemp protein
5. Beef protein and collagen
6. Rice protein
7. Soy protein
8. Egg white protein
9. Pea protein
What is Whey Protein
Whey protein is a high-quality protein supplement, produced by the manufacture of cheese out of the liquid (whey) by-product of milk production. It is a complete protein that contains all essential amino acids, in particular, branched-chain amino acids (BCAAs), leucine, in particular, which enhances muscle protein synthesis.
They have three main forms:
- Concentrate (WPC): 70-80 percent protein, with some lactose and fats left.
- Isolate (WPI): Protein =90%, lactose/fat very low, can be used by people with lactose sensitivity.
- Hydrolysate (WPH): Already digested to be absorbed quickly, and it is easy to digest
It is quickly absorbed, so it is perfect after working out to help in recovery and muscular development. It is also associated with increased muscle strength, body composition, decreased inflammation, and even possible blood sugar and cholesterol.
Sum Up!
Hope you have understood everything related to the protein supplement, what it is, its benefits, types, and other things. If you are looking to consume it, then you can consult with the healthcare professional. He/she will guide you with the best. Protein is important for your health but everybody’s body has different protein requirements. Along with this, it is also important to have a balanced diet and take care of your health properly. So, for the supplements and witness a new change in you.
