Protein powders are convenient, high-quality sources of protein. They come in many different varieties and flavors, including soy, whey, casein and egg powders. Finding one that suits your taste is simple, as most types come in chocolate, vanilla, strawberry or specialty flavors, like cookies and cream. Talk to your doctor before using a protein supplement to discuss the potential benefits and risks associated with it.
Types
The type of protein powder you choose plays a role in how it can potentially benefit you. For example, taking 25 g of soy protein per day can help lower your risk of heart disease, according to Dr. Virginia Uhley, Ph.D. of the University of Michigan. So, soy protein may improve your heart health. Whey protein may help you maintain lean muscle mass, boost your immune system and promote muscle growth.
Muscle Development
All types of protein powder support muscle development. Protein is the key nutrient involved in the muscle-building process, because every cell and tissue in the body is made from proteins. Assuming you lift weights regularly -- two to three times per week -- you can expect to notice an increase in muscle size while taking protein supplements. Protein powders are complete sources of protein, meaning they contain all of the essential amino acids your body needs for muscle growth.
Weight Changes
You may gain or lose weight while taking protein powder supplements. It really depends upon how your body uses the extra protein and your physical activity level. Protein that is consumed beyond what your body can process may be stored as body fat. It may also be used to build new muscle tissue. Both of these situations cause weight gain. However, protein promotes satiety, or a feeling of fullness, so it may cause you to eat fewer calories overall. Either way, you can expect a change in body weight once you start taking protein supplements.
Faster Recovery
Consuming protein powder following a weightlifting session helps promote faster recovery times. According to the University of Illinois McKinley Health Center, whey protein contains a high level of branched-chain amino acids, shown to speed up recovery times and aid in muscle development. You may still experience soreness a day or two after each workout, but the protein powder may help to reduce the duration and severity.
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