🔻🔻What are the benefits of protein powder
Protein powder is a popular nutritional supplement.
Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles.
There are many different types of protein powder, including dairy-based and plant-based powders.
In this article, we discuss some of the health benefits of protein powder and the different types available.
1- Health benefits of protein powder
Protein is one of the building blocks of bone, muscle, and skin. The body needs it to produce hormones, enzymes, and other chemicals.
The possible health benefits of protein powders include the following
Eating protein-rich foods and taking supplements may help people feel fuller for longer. Feeling full tends to result in smaller portion sizes and less frequent snacking, which can help a person maintain a healthy weight or lose weight if necessary.
2- Muscle growth
Protein is essential for muscle growth. Many athletes and gym enthusiasts consume protein shakes because they believe that these drinks will help them bulk up after strength training
3-Recovery after exercise
As well as contributing to muscle growth, protein can help repair damaged muscles and tissues. As a result, athletes may use protein powder to speed up recovery from muscle soreness after exercise.
4-Takeaway: Protein powders can be a beneficial supplement for many people, especially for athletes, older adults, vegetarians, and vegans. They are a convenient source of complete protein. Sometimes they also contain other nutrients.
However, not everyone needs extra protein. People who eat a diet that is rich in meat, fish, dairy, and eggs and do not do intense weight training are unlikely to need to take protein supplements.
The recommended daily intake of protein for people aged 19 years and over is 46 g for women and 56 g for men.
🔻🔻Types of protein powder
There are several different types of protein powder. Whey is the most popular protein supplement and the one that researchers have tended to focus on, but it is not the only one. Common types of protein powder include:
🔸Whey: This water-soluble milk protein is popular among athletes. It is a complete protein, meaning that it contains all of the amino acids that the human body requires from food. The body absorbs whey protein quickly and easily.
🔸Casein: This type of protein is rich in glutamine, an amino acid that may speed up muscle recovery after exercise. Casein comes from dairy, making it unsuitable for vegans and people with milk allergies. The body digests this protein more slowly, so it may be best to take it at night.
🔸Soy: Soy protein is an excellent alternative to whey or casein for people who do not consume dairy. It also contains all the essential amino acids.
Pea: Many plant-based protein powders contain pea protein, which is a high-quality alternative to soy- and dairy-based proteins. Pea protein is a good source of the amino acid arginine.
🔸Hemp: Hemp seeds are complete proteins that also contain essential fatty acids. This makes hemp an excellent choice for vegans or those with dairy or soy allergies.
🔻🔻Before using protein powders, people should calculate their nutritional needs. Those who do not get enough protein from their diet could consider supplementing with protein powders.
However, it is best to avoid consuming too much protein. Some powders contain up to 80 g per serving, which is too much for most people.
🔻🔻 What is BCAA
BCAAs consist of three essential amino acids:
These amino acids are grouped together because they are the only three amino acid to have a chain that branches off to one side.
BCAAs are considered essential because, unlike non-essential amino acids, your body cannot make them. Therefore, it is essential to get them from your diet.
🔸BCAAs make up a large chunk of the body’s total amino acid pool.
Together, they represent around 35–40% of all essential amino acids present in your body and 14–18% of those found in your muscles
Contrary to most other amino acids, BCAAs are mostly broken down in the muscle, rather than in the liver. Because of this, they are thought to play a role in energy production during exercise
BCAAs play several other roles in your body too.
First, your body can use them as building blocks for protein and muscle
In some people, BCAAs may help reduce exercise fatigue. Whether this improves exercise performance is still up for debate.
🔸BCAA Supplements Reduce Muscle Soreness
BCAAs may also help your muscles feel less sore after exercise.
One way they may do so is by lowering blood levels of the enzymes creatine kinase and lactate dehydrogenase, which are involved in muscle damage. This may improve recovery and provide some protection against muscle damage
Various studies asked participants to rate their muscle soreness levels after performing certain strength-training exercises.
Participants who were given BCAA supplements rated their muscle soreness levels as much as 33% lower than those given a placebo (20, 21, 22).
In some cases, those given BCAAs also performed up to 20% better when they repeated the same strength-training tests 24–48 hours later
🔸 Your body can use BCAAs to build muscle protein and produce energy. They may also have an effect on your brain that reduces fatigue.
🔸 In some people, BCAAs may help reduce exercise fatigue. Whether this improves exercise performance is still up for debate.
🔸BCAAs taken before or after strength training may reduce muscle soreness following your workout. However, the effects may vary from one person to another.
🔸Getting enough BCAAs is likely to boost muscle growth. You can get them from high-protein foods in your diet or through supplements.
🔸 BCAA supplements may be effective at improving liver function and decreasing the risk of complications in individuals who have liver disease.
🔸 BCAAs may help promote blood sugar control, at least in some cases. However, more studies are needed to confirm their effects.
🔸 Average daily intakes of 5–12 grams of BCAAs are probably sufficient for most people, and can be easily met through diet alone. Athletes may benefit from supplements with 10–20 grams of BCAAs per day.
🔸 Adding foods from the list above to your diet will help you increase the amount of BCAAs you get each day
🔸 BCAA intakes of 15–35 grams per day are considered safe for most people. However, those with ALS or maple syrup urine disease should limit their intakes