Protein Powders provide the nutritional supplements that are require by the body. This micronutrient helps in building muscles, making enzymes and hormones and also repairing tissues, etc. Consuming the best protein powder in India aids people to lose weight and tone their muscles.
There are various types of plant-based and dairy-based protein powders. In this article, we will discuss the health benefits of protein powders and the various types available.
Health Benefits Of Protein Powder
Athletes and gym enthusiasts are advised to take protein supplements as they speed muscle recovery and reduce soreness.
But it should not be assumed that it is only meant for them. Protein powders can help adults get the additional protein that the body requires. In the following points, the health benefits will be discussed in details:
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Weight Management
Consuming protein-rich food and additional supplements can make people feel fuller; this prevents them from frequently snacking and helps maintain their weight. Dietitians recommend Protein Powders for people who want to reduce their body weight.
In 2017, including the best protein powder in India in the daily diet can help reduce body weight in overweight or obese people.
Excess cholesterol is the root cause of cardiovascular diseases controlled by adding whey protein powder to the diet.
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Muscle Growth
Protein helps in strengthening and building muscles. It is well known that athletes consume protein shakes as it gives them strength and energy to train more.
A study conducted in 2018 on 49 athletes found that it helps athletes perform better. The research found out that the protein supplements significantly improved the strength and muscle size in adults who practice resistance training like weight lifting.
The protein shakes are equally beneficial to both women and men. However, protein requirements vary with age as older people have a higher protein requirement than middle-aged adults.
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After Exercise Recovery
In addition to strengthening muscles in the body, protein also helps in repairing tissues. This is why sports persons drink protein shakes to speed the recovery of muscle soreness after training.
Many studies have proved that a protein boost is required after exercising. They say that it improves muscle protein synthesis and improves muscle performance.
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Additional Nutrition
The daily protein intake quantity 19years and above is set at 46g per day for women and 56g for men. People who cannot meet the required protein amount might find that protein powder makes up for that. adults or people with chronic illness are often recommended to take additional protein nutrition in India’s best protein powder as they might need to exceed the general consumption recommendation.
Some research shows that athletes in intense training might benefit by doubling the required protein intake, ranging from 1.4g to 2g per kg of body weight.
Types Of Healthy Protein Powder
Whey is the most popular protein powder, and researchers mostly focus on this. But there are few other kinds of equally nutritious protein powders:
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Whey
Whey is a water-soluble milk protein, and the body absorbs it quickly. It is very popular among athletes.
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Casein
This protein powder is rich in glutamine and amino acid and helps in speedy muscle recovery after exercise. This is also a dairy-based protein and is not suitable for vegan. The body absorbs this slowly.
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Soy
Soy is a plant-based protein and is a great alternative to Whey or Casein. it can be consumed by vegans.
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Pea
Pea is found in most plant-based protein powder serves as a good alternative to dairy based protein powders. It is also a good source of amino acid arginine.
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Hemp
Hemp seeds are whole proteins and contain fatty acids that are essential for the body. And it is an excellent alternative for vegans and also for people with dairy or soy allergies.
Should Everyone Take Protein Supplements?
You must calculate your nutritional needs before intaking protein powder because excess protein is not good for the body. Protein powders are best for those who do not get enough protein and need protein supplements to fill the gap.
A survey conducted in 2013 said that excess protein in the body could cause damage to the kidney and liver in the long run and affect the calcium balance in the body.
Research in 2018 suggested that protein supplements are effective for weight management and excess fat reduction.
Conclusion
Protein Supplements are helpful to those people who do not consume enough protein in their daily diet. Athletes and gym enthusiast also intake the best protein powder in India as it helps them strengthen their muscles and get over the post-training soreness. However, one must consult their dietitian or doctor before adding it to their diet.
