When we talk about health, what comes to our minds first is probably people sweating out in the gym with abs and rock hard muscles. But do we ever think about how they achieve it? Although training is vital, the diet is what helps the body become fitter. Protein is the main component that is needed by our body during workouts and exercises.
Protein powders are concentrated forms of protein that are obtained from dairy or plants. They are pure proteins mixed with only a small amount of fats and carbohydrates, helping in muscle recovery and fat loss. Protein powder for women and men is necessary to have a healthy and balanced diet.
Proteins are essential macronutrients that repair tissues and help in the production of hormones. In Australia, the fitness scene is only getting bigger and bigger, and so is the supplement industry.
Protein powders are often named based on the concentration of proteins in them:
- Protein Concentrates – They are 80-85% protein with traces of carbohydrates and fats.
- Protein Isolates: They are 90-95% protein. They have no traces of carbs and fats.
- Protein Hydrolysates: They are the purest form of protein powder, which is readily absorbed and digested by the body.
Protein powders come in various types. Some are dairy-based, while some derive their protein from plants.
Whey protein is a water-soluble dairy protein that is a complete protein and is readily absorbed by the body. They help maintain mass and build muscle and hence are often preferred by athletes during their training. It is the most common protein powder available in the market.
Like whey, Casein is also a dairy protein, which is a healthy alternative to whey. It prevents the process of muscle breakdown since it is digested very slowly by the stomach. In overweight men, it helps tremendously during their resistance training by providing more protein for fewer calories.
Soy Protein is a plant-based protein and is an excellent alternative for lactose intolerant ones as the previous ones are milk-based. The soya bean is defatted and dehulled before the protein is extracted from it and contains 81 grams of protein for every 100 grams.
Pea Protein is another plant-based protein made from yellow pea rich in amino acids essential for the human body. Pea proteins also help in muscle growth and recovery while giving the sensation of fullness when consumed, thus helping in weight loss.
The other protein types that are not as mainstream as those mentioned in the list but still are an excellent form of protein are hemp, rice, and egg.
Benefits of Protein Powder
Protein powders have several benefits, which are often related to weight and the process of losing weight.
Intake of protein powder prevents snacking and binge eating. The feeling of fullness lasts for a longer time than a traditional meal and reduces blood pressure and cholesterol, which helps prevent lifestyle diseases.
Protein powder for women and men is primarily used to increase the protein intake in the body. A study found out that people working out need twice the amount of protein than what is recommended as protein helps in muscle recovery and reduces the possibilities of cramps.