What Is Protein Powder?
Protein powder is made from plant sources such as soybeans, wheat gluten or pea proteins. These are mixed with water and heated until they become a solid mass called a concentrate. The liquid portion of the protein powder is then added to hot liquids like milk, juice or tea to make them taste better. Some brands add other ingredients like fruit, nuts or seeds.
The main benefit of protein powder is that it contains all the essential amino acids (the building blocks of muscle tissue) without any animal products. The main reason why most people use protein powders instead of eating meat is because they do not have to worry about animal cruelty issues. There are no animals involved in making these products so there is less concern over their welfare.
Another advantage of using protein powder is that they contain all the nutrients needed for your body to function properly. They provide a quick source of energy when you need it and keep you full longer than just drinking regular food. When consumed regularly, protein powders help maintain healthy muscles, bones and teeth. Protein powder helps boost mental alertness and boosts creativity too!
How Does Protein Powder Help With Weight Loss?
Protein powder helps you lose weight in three different ways. The first way is by making you feel full faster and for a longer period of time, which means you will not have cravings for unhealthy foods. This is due to the high content of protein and low content of fat and carbohydrates. When your stomach is full, then your brain receives the message that you are full, so you do not need to eat anything else for a while.
The second way that protein powder helps you lose weight is by providing your body with all the energy and nutrients it needs. When your body gets the right balance of nutrients and energy, then it will be able to perform at its peak level. This means you can exercise longer and more frequently than before.
The third way that protein powder helps you with weight loss is by helping your muscles recover faster after a grueling workout. This means you will be able to exercise more frequently and for longer periods of time.
What Are The Best Types of Protein Powder?
There are several different types of plant-based protein powders on the market today. While all of them provide the same benefits, some taste better than others do. When choosing a powder, you should pick one that tastes good to you and complements whatever else you are eating or drinking at that moment. The main types of protein powders are:
Soy Protein: Soy is the most popular source of plant-based protein. It is affordable and has a mild taste that most people like. The main downside is that some people experience gastrointestinal issues when drinking soy protein, but this is not common and only effects a small number of people.
Rice Protein: This powder has a very mild taste that almost disappears when mixed with fruit juices. It is also very affordable and can be used in cooking as a substitute for flour. The main drawback is that it does not contain all the essential amino acids that your body needs, so you would need to mix it with other powders to make up for this deficiency.
Hemp Protein: This plant is a close cousin to marijuana, but contains little to no THC (the psychoactive ingredient that gives you a high). It has a nutty taste and mixes well with juices and other liquids. It is fairly expensive compared to the other powders though.
Pea Protein: This is one of the more affordable plant-based protein powders on the market. It has a mild taste that disappears when mixed with most liquids. It does not have the full range of amino acids that your body needs though, so you would need to mix it with another powder for it to be effective.
Benefits of Protein Powder for Bodybuilders
Bodybuilders need to consume a lot of protein to ensure that their muscles grow as large as possible. While it is possible to get all the protein your body needs from normal food, most people do not have the time or patience to eat enough food to reach the right amount of protein. To solve this issue, you can use protein powder as a supplement.
When you work out, your muscles are damaged temporarily. It is the role of protein to rebuild those muscles and make them stronger than before. The more damage you do to your muscles during your workouts, the more protein your body needs to repair those muscles and build them up larger than before. By drinking protein shakes, you are ensuring that you are giving your body all the protein it needs to grow.
Are There Any Side Effects To Drinking Protein Shakes?
While protein powder is natural and contains no artificial colors or sweeteners, some of them do have more of a bitter taste than the others. Many people recommend mixing the powder with milk instead of water to help mask the taste and create a more palatable shake. Some powders are also sprayed with carbs and fat to help you recover better after a hard workout. While these additives are harmless, they should be avoided by people watching their weight. Lastly, most protein powders should not be used as meal replacements unless you are training hard because they are not complete foods.
How To Make A Protein Shake
Making a shake is easy and requires nothing more than a blender. Simply fill the blender 3/4 of the way with ice cubes, add your choice of liquid (Most people prefer milk, but you can also use fruit juice or a flavored beverage like Hi-C or Boost). Next add 2 large scoops of protein powder. Finally, add a few tablespoons of a sugar source like honey or sugar in the raw (brown sugar works well too) and blend on high speed for 30 seconds or until all the powder is dissolved.
Most people make their shake right before they are about to drink it, but you can also make enough for two or three servings and store it in the fridge for later if you want.
Some people like to add other things to their shakes like creatine, glutamine, tribulus terristris, or other powders. These are strictly optional and completely up to you and your goals.
What to Look for in a Protein Powder
There are several things you should look for when buying a protein powder:
Taste: Everyone has their own taste buds and what one person loves another might hate. Some taste sour, some taste bitter, and some taste sweet.
Dosing: Not all protein powders are measured the same. Some have huge scoops, while others have tiny scoops. If you buy a protein powder that requires 6 scoops per serving, the container is going to run out very fast. On the other hand, if you only have to use 2 scoops, then the container will last you much longer.
Cost: The most expensive protein powder is not always the best one. You can get good quality protein for a low price if you know what to look for. There are three main factors that affect the price of a container of protein powder:
Serving Size: This is how much powder you get in one container. The more servings, the higher the price.
Protein Coding: Protein coding is how much actual protein there is per serving size. A container might claim it has 25 grams of protein, but that might be with huge scoops. Look for pure protein instead of total protein.
Fillers: Protein powders can have a lot of fillers such as carbohydrates and fat. While these do not contribute to protein synthesis, they do increase the overall calories in the powder and make it more affordable to produce.
Sources & references used in this article:
Rehydration process of milk protein concentrate powder monitored by static light scattering by A Mimouni, HC Deeth, AK Whittaker, MJ Gidley… – Food …, 2009 – Elsevier
Fun Ways to Use Protein Powder by S Salad – 2009
Coffee: Does it Affect the Adrenals? by WP Matters – steelfitusa.com
Hey, Smoothie! by J Marchegiani – justinhealth.com
Small changes add up. Take a step in the right direction with these easy-to-follow tips designed to turn your body into a fortress! by M Burton – 2012 – library.crossfit.com
JYM PRO-Muscle Growth, Strength, Energy, Endurance, Recovery by S Clark – Small, 2016 – bodybuilding.com