Proteins are substances containing amino acids necessary to the human body. They function to transport molecules like oxygen in the body and boost immunity. They also strengthen and repair muscles. Proteins occur naturally in foods such as meat, legumes, milk, eggs, and poultry.
However, foods like meat and legumes are not the only sources of proteins to build stamina for workout. Supplements are good alternatives, too. They have become popular in the world of athletes, cyclists, gym-goers, and other individuals. These protein powder supplements are made in a form of capsules, powders, or shakes that you can take on the go. They are thought to improve recovery, boost performance, enhance muscle mass, and reduce fat in the body.
Difference Between Complete And Incomplete Proteins
It’s said that protein supplements such as powders are made from natural sources. They’re either plant or animal-based. Depending on your dietary preference, you can get the HealthPost protein powder products or look for others available in your local or preferred online store.
You might get confused about the right kind of protein powder for you. The two main types are complete and incomplete proteins.
- Complete Proteins
Complete proteins contain all the nine necessary amino acids. Those include leucine, phenylalanine, histidine, tryptophan, methionine, valine, lysine, threonine, and isoleucine.
Proteins from animals like eggs, meat, and others are known as complete proteins. Some plant-based proteins such as soy and quinoa are also believed to fit this list.
- Incomplete Proteins
Incomplete proteins don’t have all the nine amino acids. Most of them miss one or more of the nine essentials. Examples of these are nuts, vegetables, whole grains, mushrooms, and others.
Is Protein Powder Effective?
Before consuming any product, it’s recommended to first conduct thorough research on it. Identify the uses, benefits, methods of taking, and the risks involved. Protein powder is taken by mixing liquids such as water. You can also add a small amount while baking or blending it in fruit juices.
There could be benefits tied to protein powder and such include:
1. May Help To Build Muscles
The amino acids in proteins act as building blocks essential for the growth of muscles. Gym-goers and athletes believe this supplement could help enhance their muscles’ strength and size. This is mainly after lifting weights or doing other training exercises to boost strength.
This benefit is found in both genders but varies with age. Older athletes or gym enthusiasts may require a higher intake of proteins compared to younger adults.
When a person seeks to build muscles, taking the recommended amount per kilogram of their body weight is ideal. The required formula is 1.6grams per kilogram of a person’s body weight.
There are risks involved in taking too much protein. Such risks include diarrhoea, heart disease, kidney damage, constipation, dehydration, and cancer, to mention a few.
2. Could Boost Muscle Recovery
During exercise, a person is likely to damage tissues and muscles. Protein powder is said to be effective in building and repairing these. Another benefit is that it may help to relieve muscle soreness at a faster rate.
3. Could Help In Endurance Training
Several research sources show the relationship between endurance training and protein supplements. Activities that involve endurance include cycling, running, swimming, rowing, and others.
The sources reveal that an endurance athlete could benefit much from protein supplements. For instance, the supplements may help in oxygen transportation during intense exercises. They may also help to rebuild damaged muscles. Another benefit is they could help in balancing water in the body, delaying fatigue, and reducing muscle protein breakdown.
4. May Help In Weight Loss
It’s required that athletes stay fit. Weight loss generally improves the performance of any sports person. With good body weight, you can move fast and lightly. Weight loss could help you not to easily feel exhausted while exercising.
Protein powder supplements could be helpful to athletes in their journey to lose weight. Whole foods rich in protein may increase calories to burn in their bodies. They opt for supplements because they have lesser calories and can boost energy. This also applies to non-athletes.
Protein powder is believed to be healthy and helpful alternatives to protein-rich whole foods for athletes and gym-goers. They are good for endurance training and muscle recovery. They may also help in reducing weight and building muscles. However, too much intake could lead to complications. Consult your doctor on the right amount to take based on your body type.