Protein Powder
Whey protein powder is considered the most widely used supplement in sports nutrition. You can buy protein powders in every nutrition store and all over the Internet. You can even find pre-mixed, ready-to-drink protein shakes in many stores. But are protein powders just for bodybuilders, or can the average everyday athlete benefit from them as well?
history
Protein is involved in many vital processes within the body as well as being a valuable support to your fitness goals. Ever cell in your body contains protein, they form the structure of biological tissues and also carry molecules around the body to where they need to go..
Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others. Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids, must come from food.
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Protein powders are supplements designed to be added to food and drink (most often shakes) in order to make it easier for someone to increase the amount of protein they consume.
Whey protein powder is probably the most popular form of protein supplement and has for many years been used by strength athletes and body builders in order to help them build more muscle. These days however it is no longer considered to be exclusively for bodybuilders and elite athletes — in fact, protein blends are quickly becoming a cupboard essential for all kinds of lifestyles and body goals.
“They’re an easy and convenient source of complete, high-quality protein.'
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Protein supplements are being used increasingly by people who wish to consume less (or no meat) such as Vegans and Vegetarians, who may struggle to get adequate protein in their diet. It is worth noting that protein is not exclusively found in animal products and that there are many plant based sources including; nuts, grains and many vegetables.
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you can find more information on protein by reading out Protein page under the HEALTH menu in our navbar, or by clicking the link below:
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Whey Protein
Whey protein comes from milk. It is the liquid that separates from the curds during the cheesemaking process. Whey protein is quickly digested, providing a rapid rise in amino acids that may help increase muscle mass and strength. It may also reduce appetite and promote fat loss. It is the form usually most recommended as a sports supplement.
Soy Protein
Soybeans are a type of legume that are naturally high in protein while remaining relatively low in fat. To create soy protein, manufacturers grind soybeans into a meal which contains no hulls or fat. This soybean meal is then processed into soy protein isolate, which consists of 90 to 95% protein. This soy protein isolate is then sold in powder form.
casin Protein
Like whey, casein is a protein found in milk. However, casein is digested and absorbed much more slowly.
hemp Protein
Hemp protein is high in omega-3s and seems to be easily digested. However, it is low in the essential amino acids lysine and leucine.
warnings
Protein powder is a dietary supplement and so the FDA leaves it up to manufacturers to evaluate the safety and labelling of products. So, there's no way to know if a protein powder contains what manufacturers claim. There have been a number of scandals where third party testing has revealed that some protein powders contain far less protein in than advertised.
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Overall we don't know the long-term effects. "There are limited data on the possible side effects of high protein intake from supplements," that being said as Whey protein powders are created from dairy, It may cause digestive distress. "People with dairy allergies or trouble digesting lactose [milk sugar] can experience gastrointestinal discomfort if they use a milk-based protein powder,"
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Flatulence:
A high protein diet has been known to cause flatulence, which although not life threatening it may be something you may want to consider before supplementing with protein powders. this is often refereed to as 'Protein Farts' by many members of the fitness community who embrace a high protein diet in order to help with muscle building.
uses
Protein is essential for building and maintaining muscle, bone strength, and numerous body functions. And many older adults don't consume enough protein because of a reduced appetite so protein supplements can be more useful for those who struggle to get the recommended daily protein intake. That being said protein powders and supplements are not necessary and you can get all the protein you need from a healthy balanced diet. In fact if you want to increase your protein intake for sports or health reasons then it would be far better for you to get it from whole food sources rather than a supplement.
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Building Muscle:
A recent review in the British Journal of Sports Medicine concluded that dietary protein supplementation optimises both muscle mass and strength during resistance training.
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Metabolism:
Muscles are metabolically active, which means that they require energy to simply exist. So, the more muscle tissue you have, the more calories your body will burn every day. It is worth highlighting though, that eating a higher protein diet doesn’t mean simply eating all the protein you can manage without any consequences. You do still have to be mindful of the energy you’re consuming vs. the energy you expend.
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It is always worth mentioning that you should get the advice of your doctor before you consider taking supplements especially if your looking to improve health outcomes for any possible medical conditions you may have. The internet is rife with people trying to sell you miracle cures and quick fixes for serious conditions so please consult a Doctor before trusting a random person who is trying to sell you a supplement (even if their wearing a white coat.)
Preparations & dosage
The information on this website is intended for general information purposes and is for educational purposes only, and to inform the reader about traditional remedies and approaches in Herbal Medicine. Individuals should always see their health care provider before administering any suggestions made on this website as it is not a replacement for professional medical advice or treatment.
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Protein powders are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams. Supplements used for building muscle contain relatively more protein, and supplements used for weight loss contain relatively less.
Capsule:
Capsules include powder that’s enclosed in an outer shell. This outer shell is broken down in the digestive tract.
Do not exceed the stated recommended daily dose given by manufacturer
Shakes:
Probably the most popular use of protein powders is to add some to shakes.
Do not exceed the stated recommended daily dose .
Powder:
Supplement powders are often more popular as having a powdered form makes it easier to add to food and drink.
Do not exceed the stated recommended daily dose given by manufacturer
Bars:
Protein snack bars are made by using protein rich ingredients such as nuts, but you can make them by adding protein powder to a standard recipe.
Do not exceed the stated recommended daily dose .
Therapeutic dosing range:
Aim for the Recommended Dietary Allowance for protein intake:
46 grams per day for women and 56 grams for men.
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The average adult needs 0.8 grams of protein per kilogram of body weight per day.
