Protein Supplements

What is Protein Supplement & Its Benefits?

Health conscious people are grabbing and consuming Protein Supplements on a regular basis. Available in the form of tubs of powder, bars, and shakes these dietary supplements are now dominating the market shelves. At times the slick marketing claims can be misleading. This makes it essential that we understand what exactly is a protein supplement and the benefits it has to offer.

What is a Protein Supplement?

Protein is a macronutrient that is found in whole foods such as milk, nuts, meat, beans, etc. It comprises of building blocks of the body - amino acids and promotes healthy muscles, skin, hair, bones, and nails. Supplements are dietary add-ons that contain a significant amount of protein. These supplements prove to be helpful when you are not getting enough protein from solid food or your regular diet.

Protein supplements are derived from Milk, Rice, Pea, Egg, Hemp, Soy, Cranberry to name a few. Manufacturers along with proteins add vitamins, greens, nutrients, fats, grain, thickeners or fibers to enhance the taste of the end product. Not all protein supplements are made equal. Each one is tailored to cater specific needs. Thus, check the label thoroughly before you pick up your supplement. Also, remember that protein supplements are meant to be an addition to your diet and not a replacement.

Some of the benefits of protein supplements are

1. High protein diet can curb your appetite and bring down hunger levels by improving the function of weight-regulating hormones

   Protein, Fats, and Carbohydrates have different effects on our body. Amongst all the three - Protein is the macronutrient that can keep you feeling full for a long time. This is because protein brings down the level of hunger hormone Ghrelin and boosts satiety hormone peptide YY. So, if you are looking at weight loss then considering replacing some amount of carbs and fats in your diet with protein-rich food or supplements.

2. As muscles are primarily made up of protein, high protein intake can help you gain muscle mass and strength

   It is rightly said that protein is a building block of our muscles. Thus ingesting more protein can assist you in achieving more muscle mass. If you are into strenuous exercises like weightlifting and bodybuilding, then you should make sure that your body is getting sufficient protein. Regulating the protein intake will help you in preventing muscle loss when the body gets into the “catabolic state” especially during weight loss.

3. Protein can help the body repair itself post-injury

   Protein the building block of muscles and tissues. Several studies support the fact the consuming lots of protein post injury can help in speedy recovery.

4. Protein intake can reduce the risk of heart attacks and osteoporosis considerably

   Various studies have revealed that protein intake has excellent benefits for bone health. People who eat protein have better bone mass as they get old This is crucial for women, as they at a higher risk of osteoporosis after menopause. They can avoid weak bones and joint pains by ingesting plenty of proteins and exercising on a regular basis.

   Protein can reduce midnight craving and desire to have midnight snacks: Midnight cravings can be tough to combat. The best way to deal with them is to prevent hunger pangs in the first place. And you can do this by consuming protein before hitting the bed. The reason behind this might be the improved functioning of Dopamine - one of the hormones that facilitate carvings.

5. Protein can boost metabolism and help in burning more calories

   The food we eat has a thermic effect on our body. Thermic Effect of Food or TEF means that the body uses energy to digest and uses the food nutrients. Compared to fats and carbohydrates, protein has a higher thermic effect. Hence, a high protein intake boosts the metabolism and increases the calorie burn rate. This can range from 80-100 more calories burned each day. Various studies have revealed that a high protein diet group burned more calories than a low protein diet group.

6. Protein can lower high blood pressure

   Several studies have revealed that high protein intake can regulate high blood pressure levels, and prevent cardiovascular diseases and chronic kidney ailment. Another study published that along with lowering blood pressure, a high-protein diet reduced LDL cholesterol and triglycerides.

7. Protein intake can help in shedding weight and maintain it for a long time

   Protein is rightly known as the king of nutrients. It can boost the metabolism, reduce calorie intake and cravings. This is why people who increase protein intake tend to lose weight automatically. In one study focusing on overweight women showed that eating protein at 30% of calories caused them to lose 5 kg in 12 weeks, without any other diet restriction. Another 12-month study conducted on 130 overweight people who followed a calorie-restricted diet, the high-protein group lost 53% more body fat than a normal-protein group who consumed the same amount of calories. So a modest increase in protein intake can help in weight maintenance.

8. Protein does not harm healthy kidneys

   It is true that people with existing kidney ailments must avoid protein intake. However, the ones with health kidneys need not worry a bit. Numerous studies have revealed that high protein diets do not pose a risk to people with healthy kidneys.

Protein Supplements, Powders, Shakes Diet Tips & Guide

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