Are you getting your daily dose of protein? It is crucial that you fulfil your daily requirement of proteins as it is an essential macronutrient found in every tissue of your body. Protein is usually the most ignored part of a diet plan. Is taking protein powders an effective way to fulfil your protein requirements? Read on to understand the health benefits of protein powders and to find out the best protein powders in India.
What are Protein Powders?
You might have always associated protein powders with body builders. The fact is that protein powders are beneficial for everyone and can help you meet your daily protein needs.
Protein powder is a concentrated form of protein that is obtained from plant or animal sources such as dairy, meat, or soybeans. It is a convenient source of complete protein with all the nutritional benefits of natural proteins.
Protein is an essential nutrient for muscle building, repairing cells, and producing hormones and <style=”font-weight: span 400;”>enzymes. It is essential for the health of your bones, muscles, hair, and skin. Thus, protein is crucial for every cell in the body.
What are the Types of Protein Powders?
There are several different types of protein powders available in the market, whey being the most popular one. Common types of protein powders include:
1. Whey Protein
Whey protein is one of the primary proteins found in dairy products. Whey is the liquid that remains after milk has been curdled and strained. It is a byproduct of the cheesemaking process. It is quite popular among athletes and fitness enthusiasts as it helps improve their performance and fulfils their nutritional requirements.
Whey is rich in amino acids required by your body and it also gets absorbed quickly and easily. Its benefits may include gaining muscle mass and aiding weight loss by reducing your appetite.
ealth and keep you satiated for long, avoiding the need for frequent snacking. This lowers your calorie intake and helps keep your body weight in check. Depending upon the proportion of nuts in muesli, it is also rich in protein, which is beneficial for maintaining muscle mass.
These factors make muesli an ideal healthy breakfast and snack option that can boost your overall health. Let’s take a deeper look at the ingredients in muesli.
2. Casein Protein
Casein protein is also obtained from milk. However, its absorption by the body is slower as compared to whey protein. It is known as a “time-release” protein due to its slow absorption rate in the gut.
It is rich in an amino acid called glutamine, which may speed up muscle recovery after exercise. Casein protein is beneficial in improving muscle mass and strength when combined with resistance training. It also promotes weight loss by boosting fat loss.
3. Soy Protein
Soy is a plant-based protein that is obtained from soybeans. It can be a great alternative to whey and casein for people who do not wish to consume dairy products or are allergic to them. It comes with all nine essential amino acids, which are not easily found together in plant sources.
Soy protein is good for lowering cholesterol levels and improving cardiovascular and gastrointestinal health.
4. Pea Protein
Pea protein is obtained from yellow split pea. This plant-based protein is especially popular among people who are sensitive to dairy products. It is rich in iron and a good source of branched-chain amino acids, especially arginine.
Pea protein is beneficial for promoting muscle growth, improving circulation, and boosting heart health. It keeps you full for longer and thus can reduce your overall calorie intake. It is digested and absorbed well in the body and is an easy way to add protein to your diet and reap its benefits.
Benefits of Protein Powders
Protein powders can benefit your overall health as they help in:
1. Muscle Gain
Protein is essential for muscle growth. A majority of gym enthusiasts and athletes consume protein powder as it is believed to stimulate muscle growth and improve strength in healthy adults who perform resistance training such as lifting weight. It also helps prevent muscle loss, which is common in older adults.
2. Recovery After Workout
Along with contributing to muscle growth, protein can also help repair damaged muscles and tissues. Athletes often consume protein powder to speed up their recovery after their muscles get sore post-workout.
3. Weight Management
Consumption of protein-rich foods can keep you fuller for longer. It can help prevent frequent hunger pangs and thus helps lower your overall calorie intake. Thus, a protein-rich diet can help you maintain a healthy weight and promote weight loss.
Who can Take Protein Powders?
The recommended daily allowance for intake of protein is about 0.8 to 1.3 g per kg body weight, which amounts to 56 to 91 grams of protein for an average male and 47 to 75 grams of protein for an average female per day. People who are vegans or vegetarians may find it challenging to meet their daily protein requirements due to the lack of protein-rich foods in their diet.
They might find protein powders to be an easy solution to this issue. Other people who can benefit from protein powders are athletes, weight lifters, older adults, and people with chronic ailments.
5 Best Protein Powders in India
This is a toxin-free plant-based protein product. This smoothie is rich in vitamins (such as vitamin B complex, vitamin C, and vitamin A) and minerals (such as calcium, magnesium, and iron) that are essential for your body. It is gluten-free and safe for consumption in diabetics. It has a low carb content and thus aids in weight loss.
This mix is rich in taste with a chocolate flavour and hints of cinnamon. It is a low-calorie, high-protein drink that is highly nutritious. It is free from refined sugar and therefore can be used by diabetics and by those who are trying to keep their weight in check. It is easy to prepare and is a treat to your taste buds.
This ready-to-eat snack is a rich source of fibre and plant proteins. It is a low-calorie snack that contains added seeds and nuts. It contains healthy fats that help keep your cholesterol levels in control. The fibre content in it helps boost your digestion and improves metabolism, thus aiding in weight loss.
This is a ready-to-drink rolled oats shake mix. It is a blend of healthy ingredients such as oats, ragi, seeds, and nuts. Other than meeting your daily protein requirements, this shake mix also contains berries, which gives it an additional boost of nutrients and antioxidants that are beneficial for your overall health. This healthy mix is ideal for weight loss, muscle strength, and better digestion.
This slim shake mix is enriched with the goodness of 6 ayurvedic herbs such as garcinia cambogia, green coffee bean and green tea. They work together to break down your excess body fat. Cinnamon helps in diabetes control, apple cider vinegar helps boost your metabolism and boswellia prevents high levels of inflammation. With a good amount of protein and fibre, it keeps you full for longer.
How to Take Protein Powder?
The recommended serving size for a protein shake is 1 to 2 scoops (30 g) of protein powder in 200 to 250 ml of water or milk per day. A thumb rule is to have a maximum of 2 servings (2 to 4 scoops) of protein powder a day, which again depends upon the type of powder you use and the scoop size.
You can find ready-to-drink protein shakes as well. It is best to consult a dietitian or fitness professional about the dosage of protein powders.
The best time to take protein powder depends on the purpose for which you are adding it to your diet. For instance, if your goal is to lose weight, having protein drinks between your meals is the best time, as it may curb your appetite and help avoid frequent snacking, thus lowering your calorie intake.
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- Protein powder is a concentrated form of protein obtained from plant or animal sources such as dairy, meat, and soybeans. Protein is an essential nutrient for muscle building, repairing cells, and producing hormones and enzymes.
- There are different types of protein powders including whey (milk-based protein), casein (milk-based protein), soy (plant-based protein), and pea (plant-based protein).
- Protein powders can benefit your overall health. They aid in weight loss, strengthen your muscles, and also play a major role in cell repair.
- The recommended daily intake of protein is about 0.8 to 1.3 g per kg body weight, which amounts to 56 to 91 grams protein for an average male and 47 to 75 grams protein for an average female per day. People who are vegans or vegetarians, athletes, weight lifters, older adults, and people with chronic ailments may consume protein powders to meet their daily protein requirements.
- Protein powders are available in several variants such as post-workout smoothies, oats shake, chocolate mix, and many more.
- The recommended serving size for a protein shake is 1 to 2 scoops (30 g) of protein powder in 200 to 250 ml of water or milk per day. You can limit yourself to 2 servings (2 to 4 scoops) of protein powder a day, which again depends upon the type of powder you use and the scoop size. However, it is best to consult a dietitian or fitness professional about the dosage of protein powders.
- The best time to take protein powder depends on the purpose for which you are adding it to your diet. For instance, if your goal is to lose weight, having protein drinks between your meals is the best time, as it may help curb hunger and prevent overeating.
- Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order tasty treats, breakfast foods, health juices, snacks and more!
In moderate dosage, whey protein will not cause any adverse effects unless you are allergic to milk or milk-based products. Some of the adverse effects of overconsumption of whey may include stomach pains, diarrhoea, cramps, loss of appetite, nausea, and fatigue. It is advised to consult a dietitian or healthcare professional before including whey protein in your diet.
No, protein powder does not damage your kidneys when consumed in the recommended quantities or as advised by professionals. However, always consult a dietitian/nutritionist/healthcare professional before starting the intake of protein powders. Also, people with an existing kidney condition should consult their doctor before adding protein powder to their diet.
Some evidence suggests that the hormonal changes caused due to dietary supplements such as protein powders can damage your hair follicles and cause hair loss. However, we do not have enough evidence to back up this data.
Consuming protein powder without working out may lead to unwanted weight gain. This is due to the fact that protein powders are rich in protein and may consist of other high-calorie ingredients such as peanut butter and chocolate. The more calories you consume in a day, the more are the chances that you will gain weight.
Protein powders are readily available at many online and offline stores in India. There are multiple brands that make protein powders. You can buy several variants and some of the best protein powders in India from the Phablecare store.