Not very long ago, protein powders were a thing exclusively for bodybuilders and athletes. However, today they have emerged as cupboard essentials for everybody having all kinds of body goals and lifestyles. If you wonder what the big deal with these protein powders is, what are their different types, their uses and benefits and whether you should also take them, read on to find answers to your protein powder-related questions.
To have a clear idea about why you need protein, you first need to understand what protein is. Well, protein is a macronutrient that our body requires in large amounts for building muscle mass, muscle and tissue repair and energy. Amino acids are responsible for a wide variety of our body processes and our muscles are made of amino acids. There are two kinds of amino acids – one that our body can make and another that need to come from the food that we eat. When it comes to protein, 20 different amino acids make up each of its molecules. You need to make suitable food choices for meeting your body’s protein and amino acid requirements.
There are different types of proteins, which are classified based on whether they are plant or animal-based.
Plant-based proteins include –
Animal proteins include –
The main difference between plant and animal proteins is their amino acid profile, which is incomplete in the case of plant-based proteins and complete in animal-based proteins. Most of the plant-based proteins are incomplete proteins, means they have at least one essential amino acid missing. On the other hand, most animal proteins are complete proteins with all of the 9 essential amino acids. However, eating multiple plant proteins together can bring in the same effect of complete proteins.
Regardless of these differences, adequate protein intake is essential for the normal functioning and maintenance of a wide variety of bodily processes. It builds and repairs tissues, supports biochemical reactions like digestion, energy production and blood clotting, maintains proper pH and fluid balance and bolsters immune health.
We all require protein but in different quantities as per the various factors, including our age, workout regime, sedentary lifestyle, hormonal balance, gut health, carbohydrate and calorie intake. Talking of the Recommended Dietary Allowance (RDA) for protein, it is a modest 0.8 grams of protein per kilogram of body weight per day. RDA is the measure of the intake of essential nutrients that one must consume to meet the known nutrient needs for a healthy lifestyle
A study shows approximate protein intake ratios –
One of the most important aspects of daily protein intake is quality, which should be high. It is not only the quantity but the quality of protein that fulfil your nutritional requirements. Therefore, ensure protein quality, whether you choose between a plant-based and animal-based protein, or protein supplements and protein foods. One of the reasons that people choose protein supplements, such as Protinex, is the convenience. It is highly recommended that one must opt for protein shakes, while also adhering to a protein rich diet in order to lead a healthy lifestyle.
As there are plenty of protein supplements available for use in the market, you have to make a smart choice that best fits your needs and can offer the best outcome you are looking for. Suppose you are looking for a protein supplement that can help you build muscle, you should choose a protein powder with a high biological value (BV). For weight loss, choose supplements that have no added sugars. For a vegan choice, avoid milk-based protein shakes (like whey and milk proteins), and go for plant proteins-soy, pea and hemp.
Adequate protein intake is essential for everybody for keeping fit and achieving bodybuilding goals. Protein requirement can be fulfilled with plant and animal-based protein foods when taken in appropriate amounts. Protein supplements can help bridge gap of protein from diet. However, the quality of protein should be good, and supplements should be reliable in every possible manner
Reference articles:
1. https://www.precisionnutrition.com/how-to-choose-protein-powder
2. https://health.clevelandclinic.org/7-tips-choosing-best-protein-powder/
3. https://www.researchgate.net/post/Protein-Supplements-Vs-Protein-Foods
4. https://www.healthline.com/nutrition/how-much-protein-per-day
6. https://www.bestfoodfacts.org/what-are-different-types-of-protein/
7. https://www.webmd.com/food-recipes/protein
8. https://www.bodybuilding.com/content/protein-supplements-vs-protein-foods.html
9. https://www.myprotein.co.in/blog/supplements/how-to-choose-a-protein-powder/
10. https://www.medicalnewstoday.com/articles/321474#protein-supplements
