Protein is an essential macronutrient that serves a wide variety of functions. Because proteins are involved with every bodily function, they are known as the workhorses of the body. They are involved with everything from building muscle, to making hormones, enzymes, and antibodies. In fact, every cell in your body requires protein for its structure, function, and regulation.
A steady intake of high-quality protein from whole foods is needed to maintain optimal health. But, for various reasons, it’s not always possible to get adequate protein through food alone.
In which case, using a protein supplement is a convenient way to help you meet daily protein goals. But with so many options, how do you choose a protein powder that’s right for you?
Benefits of Using a Protein Supplement
People use protein supplements for a variety of reasons — including to lose weight, increase muscle mass, and for recovery after exercise. Some people use a supplement due to medical reasons, like wound healing, chronic illness, or recovery after illness or surgery.
Others supplement because they lack protein in their diet — such as those following a vegetarian or vegan diet.
Here are some of the top benefits of using a protein supplement:
● Appetite regulation – Protein is the most satiating macronutrient. It can help curb hunger, regulate appetite, and keep you feeling full for longer.
● Boosts metabolism – Dietary protein can boost the number of calories that you burn each day. This is a practical way to help you manage weight.
● Supports the immune system – Protein plays several important roles in powering the body’s immune system. A healthy immune system is better protected against harmful bacteria and viruses.
● Maintains muscle mass – Protein promotes the repair, maintenance, and growth of muscle tissue.
● Promotes bone health – Protein is a key nutrient for bone health and for protection against osteoporosis.
What to Look for in a Protein Supplement
With so many protein supplements on the market, it can be difficult to pick the right choice for you. Here are a few tips to help you narrow it down:
1. Decide between an animal-based protein or a plant-based protein. Popular animal-derived proteins include whey, casein, egg, and collagen. Plant-derived proteins include pea, rice, hemp, and soy.
2. Choose a supplement with high-quality ingredients and a short ingredient list. Avoid products with unnecessary fillers and artificial ingredients.
3. Look for a supplement made from a reputable company that uses third-party testing for quality and safety.
4. If you have any dietary or medical concerns, check with a trusted healthcare professional before introducing a new supplement into your diet. Especially if you have food allergies or intolerances.
Matching a Supplement to Your Needs
Plant-based Lifestyle
Plant-based protein powders are an excellent choice for vegans, vegetarians, and people with lactose sensitivities. Or for people who simply prefer plant-derived protein. Pea protein powder is an excellent option for those looking for a high-quality, complete plant-based protein. Unless of course you have an allergy, sensitivity, or intolerance to peas or legumes. In this case do not use pea protein.
For Performance
Whey protein is a popular choice for performance for a variety of reasons. It’s one of the highest quality sources of protein, it’s easily digested, and it’s leucine-rich. Leucine plays a critical role in promoting muscle protein synthesis.
Sensitivities or Intolerances
Finding the right protein powder if you have a food sensitivity, intolerance, or allergy can be tricky. Fortunately, with so many choices available you should be able to find one that works for you. Consult with a doctor or dietitian if you need help choosing an appropriate protein supplement for your special diet.
Skin Health
If you’re looking for a protein supplement that can improve the health of skin, hair, and nails, collagen might be the right choice for you.
Weight Management
If your goal is to lose weight it’s best to look for a protein supplement with no added sugar. Ideally, look for a product with only one ingredient — protein. Alternatively, if you’re trying to gain weight, look for a supplement that contains all three macronutrients: protein, carbohydrate, and fat.
High-Protein Green Smoothie Recipe
This smoothie recipe is perfect for busy mornings. It’s also a great post-workout recovery drink. Or you might simply be looking to supplement protein into your daily regimen. And you can easily customize it to fit your dietary and fitness goals.
This recipe uses Naked Pea, a premium pea protein powder from Naked Nutrition.
It works with almost any diet. It’s unsweetened, vegan, gluten-free, dairy-free, and soy-free, and it’s free of artificial ingredients.
Some people don’t like the taste of pea protein, but there’s an easy fix for this. Simply blend pea protein into a smoothie, like this green smoothie, for a delicious, high-protein treat.
Ingredients
1 cup almond milk
1 cup spinach
1/2 frozen banana
1 date, pitted
2 tbsp. almond butter
1 tbsp. hemp seeds
1 Scoop Naked Pea protein powder
5 drops liquid stevia
1/2 tsp. cinnamon
1/2 cup ice, about 4-5 pieces
Instructions
Simply combine all ingredients in a blender and blend until smooth.
Summary
Supplementing with protein powder is an easy way to boost your protein intake. Not all protein supplements are created equal. Be sure to choose a product made with high-quality ingredients, free of unnecessary additives, and third-party tested to ensure quality and safety. When in doubt, check with a healthcare professional to determine what protein supplement is right for you.
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