Protein powders are all the rage for that much-needed post-workout pick-me-up. In fact, two in five Americans say they regularly consume protein powders and shakes, and it’s no surprise why. The amino acids found in these powders aid in muscle recovery, weight loss, and reduced symptoms of fatigue. Plus, they’re a satisfying treat after a tough workout!
Want to know more about what protein powders are, and most importantly, how they could benefit you? Here’s a little insight.*
What is protein powder?
In order to increase muscle mass in conjunction with regular exercise, it’s recommended that a person eats between 1.2-1.7g of protein per kg of body weight per day. For example, for a 150 lb person, that would be 82-116g of protein. And while getting your protein from food is always best, powders and shakes provide a simple alternative to ensure you’re able to reach your daily protein goals.
Even if you’ve been using powders for years, there’s a good chance you don’t know exactly what it’s made of or the effect it will have on your body. Plant-based powders like this one are made using ingredients like soy, wheat, and even peas.
Watch for powders that provide balanced amounts of the nine amino acids to increase energy, heart health, and muscle.
Conversely, whey is another style of protein that’s high in healthy fats and calcium. You can’t go wrong with either option, but some studies suggest that users of whey saw an increase in muscle protein synthesis compared to those who use plant-based products. These whey pods contain 20g of protein and they’re great for those days when you’re on-the-go and need something quick!
When and how should I use protein?
While powders are ideal to use for post-workout recovery, you can enjoy them any time of day! Use them for a quick snack, add them to your morning smoothies, or get creative and use them as a flour replacement for baking (more info on that here!).
If you’re going to drink your protein after a workout, it’s important that you consume it 15 minutes to an hour after your workout for best results. This period is your “anabolic window,” which is said to be the best time to get the most out of nutrients. Whether you’re a fan of yoga, biking, HIIT workouts or cardio, powders can help you recover and replenish your body for peak performance!
What if I don’t like powders?
Some people just aren’t big protein powder fans, and that’s okay! There are still plenty of foods to get your intake from. Try out traditional food sources like lean meats, oats, tuna, eggs, beans, or quinoa. These are all great options if you’re wanting to curb those late-night cravings (or cravings throughout the day) with something filling and delicious.
Post-workout protein is the key to getting the most out of your workout routine. Not only will it help you build and repair muscle, but it can also help you build strong bones and boost your metabolism!
Looking for more healthy tips from the Herschelmans? Read our blog post here on starting an effective workout routine!
*These statements and any information contained on this website have not been evaluated by the Food and Drug Administration. This information is intended for educational purposes only and is not meant to substitute for medical care or to prescribe treatment for any specific health condition. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult individual product labels for safety information.