*Updated July 16, 2018
So you’ve decided to add a little protein powder to your diet and now you find yourself wondering exactly how much you should be taking on a daily basis. Well we had the same concerns so we decided to do some research and try to clarify things a bit.
Most people get their protein in their diets with foods such as eggs, chicken, fish, and others a good source of protein. However, it is very important that you don’t just rely on the protein from your diet.
It is beneficial to get extra protein daily and this is where protein powder can help. With the natural sources of protein like fish, meats and dairy products quite expensive for some people, protein powder can be a cheaper source of protein for you and you can take it to help you reach your daily protein intake level.
What does protein powder do?
Protein powder is used to help build and repair the body muscles. They are a quick way of getting quality protein into your diet in case you can’t afford expensive protein food sources like fish, meat and other dairy products. Protein powder usually helps you achieve your protein goal per day.
Who uses protein powder more often?
Protein powder is mostly used by professional athletes, bodybuilders and other athletes as they require a higher protein intake so as to enhance their athletic performance. Since they train for a longer period of time, it makes sense that they require protein more as it helps them recover faster.
How to identify the best protein powder for you.
Since you know that protein powder is very important. The next question that comes to mind is how can you identify the best one for you? There are so many companies manufacturing it that it is easy to get confused. The best way to identify the one for you is to know the reputable companies manufacturing protein powder and ensure that they have excellent manufacturing practices.
To make it easier, you can use third-party certifying brands to know which one is good. Certifying brands purchase products from store shelves and conduct test to ensure that the contents are exactly what the company had advertised, thus you can trust their judgment.
Once you have reduced the number of products down to a few, your next step is to know their nutritional facts. A good protein powder usually has low fat and carbohydrates content.
How do I know how many scoops I need to take per day?
The first thing you will need to know is to calculate your protein requirements. Requirements differ from one individual to another. The general rule is that an individual should consume 0.8-1.5 grams of protein for every lb. weight in their body. This implies that a man weighing 200lb. and has a body fat of 10% would require roughly 180 grams of protein per day.
The primary source of protein in our diet, thus protein powder should be used as a supplement. From the above example, we have already established that a 200lb. man will need 180 grams of protein per day. If the dietary intake of protein per day amounts to say 130 grams, then he will still need an extra 50 grams to reach the daily intake. The extra protein can be obtained from protein powder and he will need about 2 scoops per day. If your daily protein powder scoop is more than 2, then it is obvious you aren’t getting enough protein in your diet.
Can I gain weight by taking protein powder?
Yes, you can. Protein has the ability to make an individual gain weight. If you are interested in building your muscle mass and you take protein powder regularly alongside the right amount of food daily, then it is very much likely that you will gain some muscle weights. However, if your protein powder intake is just for breakfast or maybe after training, then it won’t make you gain weight.
There is a general belief especially by women that consuming protein powder will result in them putting on lots of muscle mass and look bulky in the process. That is unlikely to happen. Due to the lesser amount of testosterone of women, it will be almost impossible for them to become bulky by just consuming high protein diets. In fact, high-protein diet is known to produce a lean body and not a bulky or a fat one.
Can protein powder be used for weight loss?
Protein powder can be used for both muscle gain and weight loss. The best protein powder that can be used for weight loss usually has a low fat and carbohydrate content. Protein per scoop shouldn’t have more than 150 calories for each serving.
To facilitate weight loss, then taking protein powder for breakfast, after training and following it up with ahealthy diet. It is recommended that the protein powder should be taken with water instead of milk so as to reduce the calories and fat from your diet.
Can I take protein powder every day?
There is absolutely nothing wrong with consuming protein powder on a daily basis. If you a professional athlete, gym goer or even weight loss enthusiast, taking protein powder every day will be good for you.
Research conducted recently has revealed that protein is actually very effective in reducing fat in the body. Whether your aim is to lose weight, build muscle or keep lean, protein powder is absolutely useful in all scenarios.
How do I mix my protein powder?
You can mix your protein powder by using a protein shaker that has a screw lid top. To use it, add the right amount of protein powder with your water or milk and shake it vigorously for a few seconds. The resulting shake will be free of lumps and would be smooth for consumption. To obtain much thicker shakes, use little water or milk.
Can I take it during my work out?
Absolutely. Consuming your protein shakes while working out will ensure that your energy levels are kept high, thus making it easier for you to work out for a longer period of time. Most athletes and gym goers, however, prefer to take them an hour before they work out or after they have finished.
What is the best time to take my protein powder?
As stated above, for athletes and gym goers, the best time to take the protein powder is before (usually 2 hours) or after work out. It is also very beneficial to drink it in the morning as it helps start the body metabolism.