Protein plays a crucial role in tissue growth and repair. If you exercise at least three days a week, it is advisable to start with a low dosage of protein supplements. Generally, individuals require 1 gram of protein per kilogram of their body weight. If this daily protein requirement is not met through regular dietary intake, incorporating protein supplements becomes essential. Additionally, as we age, there may be a decline in muscle mass, making it necessary to increase protein intake to support muscle maintenance and growth.
It’s important to consider that our body can process only around 30 grams of protein in a single meal, and protein cannot be stored, necessitating the distribution of protein intake throughout the day. For those who are moderately active and already meet their protein requirements through their diet, protein powder supplements may not be necessary. However, for others seeking to fulfill their protein needs or support their exercise regimen, protein supplements can be a valuable addition to their dietary routine.
Role of Protein:
When protein is consumed, our body breaks it down into amino acids. These amino acids are then used to repair and grow new muscle fibers. Intake of amino acids helps in reducing problems that occur in the muscles and bones due to aging. Additionally, protein plays a crucial role in the synthesis of enzymes and hormones within the body. It aids in weight loss by promoting a sense of satiety and supporting the development of toned muscles. Also, the benefits of protein extend equally to both men and women.
Types of Protein:
A better understanding of the different types helps in making a better choice. Understanding the different types of proteins available can significantly impact making informed choices. Among the most important types are:
Whey protein: Extracted from the watery liquid left after removing fatty parts from coagulated milk, whey protein is a popular choice.
Casein: Obtained from the fatty parts of coagulated milk, casein protein is known for its satiating properties, helping individuals feel fuller for an extended period.
Egg protein: Derived from dehydrated egg whites, which is the highest protein resource in an egg, one serving of egg protein offers 24g of protein. It is lactose-free, lower in calories, and contains leucine, one of the essential branched-chain amino acids (BCAAs).
Plant protein: A vegan-friendly option, plant proteins are sourced from various plant-based ingredients like yellow peas, brown rice, and soy. They typically have less cholesterol than other sources. However, excluding soy, other varieties may not contain all nine essential amino acids, which the body cannot produce on its own.
How to choose a protein powder?
Choosing one from different kinds of protein powder is based on individual requirements. When finding protein powders for beginners, it is necessary to understand the usage of different protein powders.
- Whey protein is linked to weight loss and is suitable for individuals aiming to build muscle, especially those who are lactose tolerant. Its fast absorption by the body makes it a great choice to take before, during, or after exercise. For optimal results, consuming whey protein within 1 hour after exercise is recommended.
- Due to its slow digestion, casein protein does not provide immediate energy for exercise. However, it is beneficial for muscle building and repair. As a result, it is recommended for situations like fasting or before sleep,
- For athletes following a strict calorie-reduced diet, egg protein is the most suitable choice.
- For vegans, plant-based protein powders are the optimal choice to increase protein intake in their diet.
Consuming protein supplements generally does not cause side effects. However, taking higher doses may lead to issues such as nausea, tiredness, headaches, and digestive problems. It is advisable to consult a healthcare professional familiar with your medical history before incorporating any health supplements to ensure safety and suitability for your individual needs.
As explained above, different types of protein powders serve distinct purposes, and beginners can select a protein powder, based on their needs and preferences. Additionally, it’s essential to recognize that protein powders are beneficial even on rest days as they aid in speeding up recovery from exercise-induced stress.
MAXN India, an ISO 22000:2015 and GMP-certified company, offers high-quality protein powders that are free from banned substances. They offer the best protein powders for beginners in different types including concentrated whey protein, Micellar Casein, Egg Pro, Iso Pro, and pea Pro. Experience the best protein powder in various delectable flavors by ordering from MAXN India today.