Fuel up, before working out. (Unsplash) Do you envy people with perfect abs? Well, they did not achieve that body by workout alone.
Almost all the time, they use some form of supplements and lots of protein powders. Looking lean and fit doesn't happen overnight, but you can see results quicker by changing your diet and habits.
Vegan Protein Powders (and Other Varieties)
What makes vegan protein powders different them different from the non-vegan variety is that no artificial sweeteners or flavoring, and that only organic plant-based ingredients are added. VeganLiftz provides a complete list of the best vegan protein powders.
Whey protein, on the other hand, comes from cow's milk, which will not work for vegans but will do fine with others. This type of protein powder, however, is one of the more popular products used by workout enthusiasts and bodybuilders.
Other varieties of popular protein powders are:
Casein Protein
Present in milk, this primary protein has a slow absorption rate compared to whey protein. While this is not suitable for building muscles quickly, it is best used as a meal replacement shake because of its longer duration.
Casein is mostly consumed for breakfast or just before sleeping. When taken in the mornings, it can fuel your daily routine.
Soy Protein
This vegan protein is perfect for vegans and for those who are lactose intolerant. This is made primarily from ground soybeans that have been defatted and dehulled.
Soy protein contains a greater quantity of glutamine and amino acids arginine compared to other types of proteins. This makes it an effective supplement for building or maintaining muscles.
Pea Protein
Made from the yellow pea, it is known for its better digestibility compared with other plant-derived proteins. This makes it the best product for people with a weak digestive system and those who may experience lactose intolerance from soy.
Because pea protein does not have all the essential amino acids, it is best combined with other plant-derived proteins to make it complete.
Rice protein, egg white protein, and hemp protein round up the top 5 protein powders.
Now, why do you need to incorporate protein powder into your workout routine?
Muscle Growth
As the building blocks of the body, protein is essential in building muscles, which is why protein powders are vital for bodybuilding.
Several studies that were analyzed in 2018 back the claim that protein supplementation:
- Helps gym enthusiasts and athletes bulk up after strength training.
- Improves muscle strength and size in healthy adults who lift weights and perform other resistance exercise training.
Therefore, if you ever want to bulk up, get your daily dose of protein powder.
Weight Management
A 2017 review suggests that people who supplement with whey protein:
- See a reduction in body weight
- Experience reduced total fat mass in people who are obese or overweight
- Reduced risk factors for cardiovascular diseases such as blood pressure and total cholesterol
These findings are since eating protein-rich foods or supplementing with protein powders makes people feel fuller for longer. This prevents them from eating large portion sizes or snacking frequently, effectively helping a person lose weight or maintain a healthy weight.
Added Nutrition
Women aged 19 years and over must have a recommended daily intake of 46 grams of protein.
Men aged 19 years and over must have a recommended daily intake of 56 grams of protein.
Athletes and people with an intense training regimen must double the amount of their daily recommended intake of protein per kilogram of body weight at 1.4 to 2.0 grams. For example, if you weigh 175 lb., Your daily protein intake should be equivalent to 111 to 159 grams daily.
Regardless of which category you belong to, if you find it challenging to meet the recommended daily amount, protein powders are the best solution available.
Post-Exercise Recovery
In concentrated form, protein can help muscles recover quickly following an intense workout because of its quick absorption in the body. Not only does it contribute to muscle growth but it also helps in repairing muscles and tissues that are damaged during exercise.
Athletes also rely on protein supplements to speed up muscle recovery and keep soreness to a minimum. Many studies showed that taking protein supplements post-exercise can:
- Reduce muscle damage
- Improve muscle performance
- Boost muscle protein synthesis
All these can aid in muscle recovery. Given these benefits, it's time to add protein powder to your diet.
This is especially true if you work out or engage in heavy exercise. For optimum results in maximum benefits, it is best to use protein powder the right way.
How do you go about this?
- Calculate your nutritional needs before using protein powders. Only use the supplement if you do not get enough protein from your diet.
- Don't overconsume. Too much protein is bad for your health. So make sure to check that you don't consume more than the daily intake that is recommended for your specific situation. Check the amount of protein per serving of powder supplements.
- Ensure balance intake between protein and other beneficial foods to sustain and feed gut bacteria. Make sure you consume the necessary vegetables, legumes, and fiber-rich fruits along with protein supplements.
- Regularly have your kidneys and liver checked for damage, which can result from long-term excessive consumption of protein.
- Know when to best take protein powder. Consult your doctor to get the right dosage for your diet, routine, and body type.
If you're striving to become fitter and leaner, the road to success starts with increasing your strength and endurance. With the right fitness strategies, you can maximize the benefits that your workout routine has to offer.
As simple as setting a goal will motivate you to hit the gym and follow through with your routine. Hire a personal trainer and someone will hold you accountable and keep you from slacking off.
But don't just rely on exercise and diet to help achieve your goals. Add protein powders and supplements to the mix and you can build muscles and become leaner quicker.
Do you agree with our list of benefits from protein powders? What else do you think is essential to become lean and fit?
