Protein supplements are one of the most popular nutritional products, largely because of the wide range of benefits they offer. Protein is one of the main building blocks for muscles, bones, skin and other tissues in the body. Most frequently, protein powders are used to replenish the body after an intense workout. They help you gain muscle mass and rebuild the tissue that is damaged during the workout. However, protein powders also offer benefits to people who do not exercise on a regular basis.
Benefits
If you do not exercise on a regular basis, protein powders can be used for a multitude of benefits. Protein as a breakfast replacement can be a quick way for you to get the vitamins and minerals your body needs for the day without the fat and carbohydrates that may come from traditional breakfasts. In addition, protein can help speed up metabolism for people who are trying to lose or maintain weight.
Amount
The amount of protein the body needs varies by individual. For example, a man who weighs 220 pounds and exercises often requires much more protein than a woman who weighs 130 pounds and does not exercise much. The recommended protein intake for healthy adults is between 45 and 56 grams per day, depending on a person's weight and exercise habits. Many protein powders contain servings that are close to the amount of recommended protein for the day, meaning that protein powders can be a quick, healthy way to reach your daily allowance.
Types
Choose the best type of protein based on the goals you want to achieve. After an intense workout, choose a whey-based supplement that has high amounts of protein and calories with low amounts of fat and carbohydrates. If you do not exercise, look for a long-acting protein, such as casein, that will be metabolized in your body for up to eight hours. If you're looking for a meal-replacement option, choose a protein blend with a large amount of nutrients that replicate what the body normally gets from a full meal.
Choose
Research protein powders at reputable websites. Some sites, such as GNC.com or bodybuilding.com., feature tools that help you search for a protein powder that fits your goals. They also supply the nutritional information for each supplement. Once you find a couple of protein powders that meet your needs, buy small quantities of each to see how your body reacts.
References
- "Journal of Sports Science and Medicine"; Protein -- Which is best?; Jay Hoffman and Michael Falvo; 2004
- "Men's Fitness"; Casein Protein Powder; Lisa Freedman
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