While food high in protein is often available, sometimes during a busy day eating grilled chicken or a hard-boil egg just isn’t an option. The solution? Protein powder. Not the kind of protein that your boyfriend might use to bulk up, but a supplement that will help with muscle recovery after a workout. Contrary to popular belief, using protein powder will not make you gain weight or turn you in a macho man.
When we started INSANITY, we decided that we would also add a daily protein shake to help us recover, lose weight, and improve our general health. We use the protein shake as a meal replacement, and so far it’s been awesome!
The benefits of protein powder for girls go beyond repairing muscles after a workout. It also aids in fat burning, boost post-workout immunity, improves general health, and helps to build, repair and develop bone tissue, which can prevent bone loss and osteoporosis. Powder contains a significant amount of high-quality protein so it has the ability to satisfy hunger and curb total calorie consumption.
The problem with protein powder is that there are so many different types, brands and varying opinions that it’s hard to make an education decision about whether or not adding a supplement is good for you. Below is a guide to help you learn about protein and to determine whether or not protein is a good choice for you.
Protein Basics:
“The average adult needs 0.4 g protein per 1 lb body weight per day, and hard – training strength athletes
may need as much as 0.8 g per 1 lb.” Most people do not have difficult time meeting protein requirements from food sources, such as meat, dairy, eggs, seafood, beans and poultry. Peoples level of physical activity, fitness goals, and current diet will help to determine whether or not adding a protein supplement will be beneficial. A protein shake is a “liquid dietary supplement that is meant to supply or supplement your body with protein. There are four main types of protein, which include, whey protein, casein protein, egg protein and soy protein.
Protein and Weight Control:
A recent study published by The American Journal of Clinical Nutrition found that those who increased daily protein intake experienced greater satisfaction, less hunger and weight loss. When protein is used as meal replacements or snacks, protein shakes can help people lose weight. Its important to make sure that the shake is lower in calories than the food it is replacing. Also remember that you may feel hungrier when you drink shakes because liquid calories do not fill you up as much. If you want to gain weight, add protein shakes without taking out any regular meals or snacks.
Protein and Vitamins and Minerals:
One of the benefits of protein supplements is that it can help you meet the vitamin and mineral requirements. When choosing a protein, read the label to determine which nutrients are important to your body’s needs. For example, a supplement with vitamin B-12 is beneficial for vegetarians or vegans, and calcium-fortified protein can improve bone health if you don’t always consume enough dairy.
Choosing the Right Protein:
The healthiest protein shakes are fortified with essential vitamins and minerals. Girls should try and pick a protein that has calcium and iron because those are nutrients we don’t always get from our regular diet. Choose a protein that is low in saturated fat to prevent LDL levels from rising. A fiber-fortified supplement improves bowel regularity while also helping to lower cholesterol. Vegetarians and vegans should select a supplement with soy protein.