About Protein Supplements
Updated: Nov 5, 2020
We will learn about protein supplements and their types. In this article you will also understand -
Do you need protein supplements | Are Protein Supplements healthy | Who can use protein supplements | FAQ
In this article you will clear all your doubts regarding protein powder or protein supplements. This article will also help the beginners, who are seeking to use protein supplements.
Their where many myths regarding Protein powder, all over the world mostly in India. Many people believe that having protein supplements leads to kidney damage and damage our body.
If your someone who have just started going to the Gym have heard a lots of talk about protein supplements.
When I first tried to buy a protein supplement, I have done many research regarding its health benefits and the side effects of having these supplements.
By just reading this article you will understand all about protein supplements, and you don't have to ask anyone about anything before having them.
What are Protein Supplements?
Protein, is many things required for human growth and development and we have discussed about this in this article as well.
Protein supplements are extracted from a particular food which your tends to have
You might have heard about many kind of Protein powders-
Whey Protein, Pea Protein, Rice Protein, Soy Protein, Egg Protein any many more.
Different supplements company many different variety of protein powder. This protein are purely extracted from a particular food.
As like Whey protein is extracted from the cow milk. We use to eat whey at home and we can make whey from cow milk only.
Have you seen whey or Chena in Hindi ?
When you Boil the cow milk and after that you squeeze a lemon into it, then that milk convert its property into two different form - One is Paneer/Cheese and other liquid like substance called as Whey.
This liquid is used to extract protein by different machining or different mechanisms to get protein powder. All the carbs, fats, water get removed in this mechanisms.
This is done with every other variety of protein supplements as well.
Pea protein get extracted by Yellow split peas.
Difference Types Of Protein Supplements
Their are many different types of protein in the market and only to place a proper market values.
Different type of protein powder like:
Protein Supplements in Concentrate form
Protein Supplements In Isolate form
Protein Supplements In Casein form
Protein Supplements In Hydrolyzed form
Lets talk about Whey Protein (Concentrate, Isolate, Casein, Hydrolyzed)
Whey Protein Concentrate: In this type of protein powder their are about 90-97% protein and rest are cabs and fats.
For example - A whey protein powder of 1 Scoop (30gram) contain around 24grams of protein and around 2-3grams of Carbs and 0.5-1 gram of fats in it.
This whey protein concentrate also have some around 1-2% of lactose, so who are lactose intolerance might face some trouble using this type of whey protein.
Whey Protein Isolate: In this type of protein powder, you will get about 100% of protein per scoop and no carbs are fats are their.
In Whey Protein Isolate their is no lactose as well, so who are suffering from lactose intolerance can try isolate protein.
Note: If you're looking for a vegan protein in isolate form, then their are chance to have some amount of carbs in vegan protein powder.
Casein Protein: This protein are only made from cow milk and this protein is also called as slow digestive protein because of high fat contain in it.
This protein supplements are marketed as recovery of muscles during night. We can use whey protein concentrate/isolate as a casein protein as well.
Make Casein Protein using whey protein Concentrate/Isolate: Add a half scoop of whey protein and have some healthy fats like almonds, walnuts, cashew with it.
Here, fats will help to reduce the digestion process of protein.
Whey Protein Hydrolyzed: This supplements are marketed as fast digestive protein powder and give quick protein response after your gym workout.
Their are lot different types or variety of protein powder.
Do You Need Protein Supplements?
It depends, if you can't able to complete your daily protein requirements then yes you need a protein supplements.
Protein is required for all human beings, if you're going to the gym or not your body need protein of various other body work like - hair growth, skin glow, cell generation, muscles repair, prevent muscle loss, etc.
If you're just being in sedentary lifestyle, and do not get much active all day, still your body need around 0.8grams of protein per Kg of your weight.
For Example- If you weigh 60 Kgs, then you need around 50-55 Grams of protein every day. If you cannot able to complete your protein requirements then you will suffer from protein deficiency.
Ok, so protein can be taken by anyone. If you're young, old, girl or boy, you need protein. You can easily complete your daily protein requirements from foods, if you can't able to then you need a protein supplements.
Foods Rich In Protein:
Legumes (Adzuki beans, Anasazi beans, Black beans, Black-eyed peas, Fava beans, Garbanzo beans (chickpeas), Kidney beans, Lentils)
Soy Products (Soy beans, soy milk, tofu)
Dairy Products (Milk, Cheese, Yogurt, Paneer)
Some Vegetable (Spinach, Chinese cabbage, Asparagus, Mustard greens, Collard greens, Broccoli)
Nuts And Seeds
Are Protein Supplements healthy?
Protein supplements are safe to use and it was proved my many research that protein dose not harm anyone.
If you're taking a good brand of protein and it have a authentication then you'll never have any problem taking protein supplements.
If you're lactose intolerance and is allergic to milk then stick to vegan protein supplements.
Protein is just like a daily food helps you to reach your protein goals in you're busy schedules.
Protein supplements will nightery build you're muscles, it might also help you to lose weight if you stay lot more active and eat more proteins throughout the day and avoid high calorific foods or junk foods.
When To Take Protein Powder
This is the question asked by many peoples and their is no specific time of taking protein powder.
You can take you're protein in the morning, before workout, after workout or before sleep, it dose not matter. Protein supplements will only help you to boost up your protein requirement only.
If your some who are looking to hit the gym in the first thing in the morning, the have a protein shake with a banana to fuel you're workout to lift heavy in the gym. The combination of this protein and carb help you to fuel you're muscles and you'll feel less fatigue as well.
You can have you're protein after your morning or you're evening gym workout as well. You can also have 4 eggs instead of protein supplements also, though the protein supplement is the quick to go thing so many use them only.
It was advice that for better muscles recovery we need to take protein supplements after workouts and it's true we need a good quality post and pre-workout meals.
Some Pre-Workouts Foods (Rather then protein supplements)
Fruits (Banana, Berries, Kiwi)
Whole Wheat Bread + Peanut Butter
Some Post-Workout Foods (Rather then protein supplements)
Brown Rice With Chicken
Whole Bread And Peanut Butter
Legumes And Rice
Frequently Asked Questions
1. If I'm going to the gym, do I need protein supplements?
It depends, if you can not able to complete your protein requirements from whole foods then go for a cheap but best protein supplements.
2. What if I replace protein supplements with real foods?
No, you need whole foods, protein supplement will only give you 40-50 grams of protein and rest of the protein you need to fulfill from your daily diet, always eat whole foods and complete your body's micro and macro nutrients needs.
3. How many scoop can I take protein powder per day?
As per said, you can take unto 2 scoops of protein per day
4. What if I'm a vegan?
Their are lots of vegan or protein available in the market, and give you the same value as whey protein.
5. What if I can't able to digest to milk or milk products?
You can go for isolate protein or plant based protein.
6. Is eating more protein leads to more muscle gains?
No, but if you're having enough protein it will help you're muscles to recover fast and help them to grow.
7. What if I take a lots of protein?
If you're having excess protein then your body's need then body will automatically release the protein via urine.
8. Does having protein supplement harm your body or damage your liver or kidney?
If you have any more questions feel free to ask me in the comments.
Having protein supplements helps you to boost your daily protein requirement in busy schedule. You can complete you're protein intake using foods, but if you failed to do so then its a good idea to have a protein supplements.
Always remember, having protein supplements neither give you muscles or shred fats without doing any physical activates.
If you're not that busy with your life and can cook foods, then it will be always recommended to have your protein intake from eating whole foods.
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