Protein powder has become a staple in almost every workout routine. If you spend time on social media, you’ve likely come across a few influencers promoting this unique powder, but what does it offer? And more importantly, how does it affect your body and muscles over the course of consumption?
Whether you’re a callisthenics enthusiast, an avid weightlifter, or someone who’d like to include more protein in their diet, protein powder is an efficient way to get the extra amount of protein that you might not get from whole foods alone.
What is Protein Powder?
Protein powders have become widely popular supplements over the past few years. Today, you can find them everywhere, from supermarkets to pharmacies to specialised supplement stores.
When it comes to protein powder, it’s one of the safest supplements to consume as an addition to your diet. However, that’s exactly what this powder is: a dietary addition, not a replacement for protein you get from meat and other whole foods.
Protein powders are composed of concentrated doses of protein from various sources. The most popular forms of protein powder are whey, collagen, soy, rice, mass-gainers, and other unique types made to function differently based on their ingredients and your digestive speed.
Protein isn’t just an essential component for muscle recovery post-workout; it’s also the powderhouse behind hormone production and building enzymes that regulate everything from your immune system to the structure of your hair, nails, and skin.
Common Benefits for Your Body
Because these powders provide a convenient and concentrated source of protein, they have a wide range of benefits for your body. From muscle growth to boosting your metabolism, when you start incorporating them in your diet, it’s important to know what expectations you should hold and the kinds of results you should expect.
1) Muscle Growth
Most people who consume it do it to gain muscle mass faster and more efficiently. Protein is indeed essential for muscle growth and recovery, especially after a rigorous workout. Protein powders and supplements are equally effective in both men and women, providing the desired muscle-building result regardless of gender. They can also help manage age-related muscle loss, even leading to improved strength.
2) Lower Blood Pressure
People who suffer from high blood pressure are at risk of developing some form of heart disease in the future. Research into the effects of protein powder has concluded that it can have a positive effect on your blood pressure, reducing systolic blood pressure by 1.5-3 mmHg. Whey powder has been especially effective in reducing hypertension and elevated blood pressure.
3) Inflammation Reduction
Inflammation is the body’s natural response to damage. Although short-term inflammation is beneficial in treating damaged muscles and illnesses, long-term inflammation can lead to heart disease, arthritis and diabetes. Research shows that protein supplements can help reduce C-reactive protein (CRP) and interleukin-6 (IL-6), two markers of inflammation in the body.
Different Types and How to Choose the Best Option
Choosing protein supplements heavily depends on your diet, fitness potential, digestion, and lifestyle. Here are five popular types to explore and consider:
1) Whey Protein
Perhaps the most popular is whey protein powder. This type is known for its fast effects and ability to provide your muscles with the necessary fuel to power through a workout and build muscle. Because whey protein is a byproduct of milk, whey concentrate is a popular form of whey protein that includes lactose and fat.
2) Soy Protein
Just as the name suggests, soy protein is made of soybeans, which are ground, dehulled and defatted. This type digests at a moderate rate and contains larger amounts of the amino acids glutamine and arginine, which support your immune system, brain function and digestive health.
3) Collagen Protein
Collagen protein, mainly sourced from fish or bovine, is known to support skin elasticity, joint health, and bone strength. Collagen powders are highly digestible and oftentimes flavourless, making them the ideal addition to your drink of choice. This type is especially recommended for people who want to preserve skin elasticity, as your body naturally declines in collagen production as you age.
4) Mass Gainer Protein
Mass gainer protein is exactly what its name suggests. It is a high-calorie supplement designed to help increase body weight and build muscle. This powder is typically a blend of whey protein and carbohydrates such as maltodextrin, which helps fuel your muscles, allowing them to grow faster and stronger.
5) Pea Protein
Pea protein powder is a popular, vegan-friendly supplement derived from yellow peas. This powder is a great plant-based protein source, rich in iron and excellent for supporting muscle growth and recovery. Pea protein is relatively easy to digest, with only a slight, earthy flavour.
How to Avoid Common Mistakes
When you’re just at the start of your nutrition and fitness journey, protein powders can be a confusing concept. Although they may seem simple, it’s important to know when, how and how much to consume.
A common mistake many beginners make is taking too much of these supplements at once. More intake does not always automatically equal better results, as the body can only absorb a certain amount of protein at a time. Follow the recommended dosage for the specific product you are using and avoid doubling up on servings.
Timing also plays a role in how your body absorbs and uses the supplement. Taking a serving after a workout is a popular choice, though adding it to your breakfast can also help you meet your daily nutritional needs.
Another common misconception is that these products are only for bodybuilders. In reality, they support muscle growth, recovery and weight management for anyone who trains or wants to improve their diet.