Protein powder supplements are popular supplements for strength-training athletes, bodybuilders and other active individuals, but they can be useful for anyone. The supplements are high in protein and tend to be low in carbohydrates and fat, which can make them appropriate for a range of dietary needs. While protein supplements may promote health benefits, check the labels closely, as nutrition facts vary among brands. Consult a doctor before using any supplement.
Improve Satiety
Protein powder can be a convenient alternative to other high-protein foods such as meat and fish, as those take longer to prepare. Another benefit protein powder provides compared to such foods is that may be a better way to control your appetite. A study from the October 2010 edition of "The British Journal of Nutrition" found that consuming whey protein provided more satiety than turkey, eggs and fish, and resulted in reduced calorie intake later in the day.
Increased Calorie Burning
Although consuming protein shakes after workouts is popular, drinking your protein powder before you exercise may help you lose weight. A study published in the May 2010 issue of "Medicine and Science in Sports and Exercise" found that drinking whey protein before a workout resulted in an increased rate of calorie burning for the entire day following the workout.
Improved Future Performance
One way in which protein powder can be helpful is that it promotes recovery from your workouts. Resistance training puts stress on your body, and you may feel weaker in future workouts if you do not provide your body with the proper nutrients for recovery. Research from the May 2011 issue of the "Journal of Strength and Conditioning Research" suggests that consuming a shake made of protein and carbohydrates after workouts can help you maintain a high-level of performance in future training sessions.
Increased Muscle Size
Whether you're a professional bodybuilder or just an active individual trying to look and feel healthy, increasing your muscle size can be beneficial. While resistance training provides a stimulus for muscle growth, protein is required to increase size. Research from the June 2010 issue of "Nutrition & Metabolism" suggests that whey protein powder is more effective than other types of protein for increasing muscle size when combined with weight training.
References
- "The British Journal of Nutrition"; The Acute Effects of Four Protein Meals on Insulin, Glucose, Appetite and Energy Intake in Lean Men; S. Pal, V. Ellis; October 2010
- "Medicine and Science in Sports and Exercise"; Timing Protein Intake Increases Energy Expenditure 24 H After Resistance Training; K.J. Hackney, A.J. Bruenger, J.T. Lemmer; May 2010
- "Journal of Strength and Conditioning Research"; Postexercise Carbohydrate-Protein Supplementation Improves Subsequent Exercise Performance and Intracellular Signaling for Protein Synthesis; L. Ferguson-Stegall et al.; May 2011
- "Nutrition & Metabolism"; Effect of Protein/Essential Amino Acids and Resistance Training on Skeletal Muscle Hypertrophy: A Case for Whey Protein; J.J. Hulmi, C.M. Lockwood, J.R. Stout; June 2010
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