Your body needs protein to perform a number of functions. Red meat, fish, eggs, nuts, beans and chicken are all sources of protein you may incorporate into your diet. If you have trouble fitting in protein from these and other dietary sources, protein powders can serve as an alternative. Manufacturers derive these proteins from a number of sources, including cow's milk and soy products. Knowing how protein powder can benefit you can help you identify if it can supplement your diet.
High Bioavailability
Your body requires protein to maintain muscle mass and help to heal injured tissues, which is why you need about 1 g of protein per kilogram of your bodyweight each day. One benefit of taking protein powder is that protein sources like whey protein are highly bioavailable. This means your body is able to use a large portion of the protein with less waste than protein-containing food sources like beef and chicken.
Low-Calorie, Low-Fat Source
If you are trying to restrict your calorie intake yet continue to eat your regular protein intake, protein powders can serve as a lower-calorie protein choice. Periodically using protein shakes as a meal replacement also can help you reduce calories in your daily diet. While using protein powders does not compensate for the nutritional profile of whole foods, making a protein shake can help you lose weight when drinking them occasionally.
Build Muscle Mass and Prevent Muscle Soreness
Protein powders can be blended into protein shakes for use before and/or after a workout session. When consumed before your workout, the protein powder is more easily digested than whole-food protein sources like peanut butter or turkey, meaning it is less likely to upset your stomach when you exercise. When you exercise, such as lifting weights, you create tiny tears in your muscle fibers that must be replaced with new protein fibers. One way to incorporate the protein into your diet is via a protein shake after your workout session. Because you may find it difficult to eat whole foods right after finishing your workout, a protein shake can help you get the nutrients you need. Giving your body fast access to protein after your workout also can help to minimize sore muscles the day after your workout.
Help for Ill Patients
Loss of appetite and/or nausea can be a side effect of illness, which can make it difficult to get the nutrients you need on a daily basis. This can result in lost muscle mass and feelings of weakness if you do not take in enough protein in your daily diet. Incorporating protein powder in your yogurt, cereal or a protein shake can help you get enough protein in your diet if you are experiencing an extended or chronic illness that affects your appetite.
References
- Whey Protein Institute; Whey Protein FAQ; 2008
- CNN; Should I Give Protein Shakes to My 8-Year-Old Daughter?; Dr. Melina Jampolis; March 2011
- MayoClinic.com; Protein Shakes: Good for Weight Loss?; Katherine Zeratsky, RD, LD; April 2010
- Shape Fit; Diet Questions - Protein Intake Before or After Workouts; 2011
- ESPN.com; What to Eat Before and After Exercise; Sharon Howard, RD, MS, CDE, FADA; November 2007
- Centers for Disease Control and Prevention; Nutrition for Everyone: Basics: Protein; February 2011
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