The Benefits of Protein Powder

If you're wondering why you're working out like crazy and not seeing the lean muscle mass you want, then it's likely that you aren't getting enough protein in your diet. One of the primary benefits of protein is its role in building muscles, but the average person doesn't consume enough of it to build substantial muscle mass. Unless you plan on investing a lot of time and money into eating chicken breasts, you'll need to enhance your diet with protein bars or with a powdered protein like whey.

Protein powder is popular with athletes and anyone looking to increase muscle mass, as one of its key benefits is that it helps fuel your muscles with the extra protein that you can't get through food alone. Protein has amino acids that are important for building and maintaining muscles, if you combine it with a diet and exercise plan. It also helps the production of red blood cells, boosts your immune system and gives you strong hair and healthy skin.

If bodybuilding is your goal, then the amount of muscle mass you gain is directly related to the amount of protein you take into your system. The average daily intake for bodybuilders should be around 400 grams of protein a day. For most people, that's more protein than you can get from food alone. The average is about 125-157 grams that you can get through food and still maintain a healthy diet. Protein powder can help make up the difference.

There are many different types of protein powders out there and no two are the same. Protein supplements can be based on eggs, rice, soy or whey, which are processed to extract their protein content and transformed into powder. Egg white protein suits those who are lactose intolerant, and soy protein is ideal for vegetarians wanting to supplement their protein intake.

However, the most popular choice is whey protein, which is a low-fat cheese byproduct. It contains globular proteins, which have the highest biological value of any of the known types of protein. Many athletes consider whey protein to be the best because it serves several purposes. In addition to helping build muscle mass, it is useful for weight loss and maintenance on account of the calcium, lactose, leucine and protein it contains, all of which help to regulate metabolism.

Protein powder is typically consumed right before or after exercising, or in place of a meal. It is often mixed with fruit juice or milk as a shake, and it can also be sprinkled over top of a bowl of cereal. However, remember that any kind of protein shake or drink is a supplement and is not a substitute for a healthy diet of whole foods. Also, powder cannot give you other nutrients that whole foods can, so make sure you use the powder purely as a supplement. The bulk of your dietary protein should come from fish, meats, chicken and eggs.

Beware of protein powders that contain aspartame, fructose and artificial colors. Some lower quality products contain fillers that can cause bloating, cramps and gas. They also aren't very palatable because of graininess or thickness. You may have to try a few different powders before you find one that is both effective and tastes good to you. Speak to your trainer or other people you work out with for recommendations.

The benefits of protein powder aren't just for athletes. Dieters often use the nutritious shakes as a meal replacement. A nutritionist or trainer can help you choose the best protein powder for your needs. Always remember to read the labels and use the product as directed because too much protein can cause stress to your kidneys. When used correctly, protein powders are a great tool for improving your health.