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Protein powder is used to supplement one’s daily diet to increase their overall protein intake. Protein powders can be used to support fitness goals like muscle gain, weight loss and athletic performance. Protein powders can be mixed on their own with your beverage of choice to make a shake, mixed with fruits or vegetables in a blender to make a smoothie, or used with other ingredients as part of a recipe to make protein pancakes or cookies.
Protein powders can support fitness goals by helping to contribute to your overall daily protein intake. For individuals looking to build muscle, protein can help promote muscle protein synthesis and provide amino acids to be used as building blocks for new muscle. For individuals looking to lose fat, protein can help preserve muscle mass while on a caloric deficit.
For building or maintaining muscle mass, a daily intake of 1.4-2.0 g/kg of bodyweight is recommended.
When choosing a protein powder some factors to consider include the source, dosage, and quality. The two most common protein sources for protein powders are dairy and plant-based proteins. Of the dairy protein powders, the most common source is whey.
Whey protein makes up about 20% of the protein found in cow’s milk. Whey is considered highly bioavailable (meaning our bodies absorb it well). Whey protein is rich in essential amino acids, including the branched-chain amino acids (BCAAs). Whey protein is considered a fast-absorbing protein.
Scientific studies show that the combination of protein powders and resistance training programs can have a positive impact on body composition and strength goals. Some benefits of protein powder include:
When is the best time to take protein?
You can use protein powders before a workout, after a workout, or at any time of the day when you want a delicious high protein boost.
How to mix protein powder?
To make a shake, mix your protein powder with cold water or your beverage of choice. In general, protein powders are mixed with 6-12 ounces of liquid. You can also use your protein powder as a base for many different high-protein recipes.
How many times a day can you take protein powder?
Follow label instructions and do not exceed recommendations for Suggested Use. In general, the suggested serving for protein powders is one to two times daily.
When does protein powder expire?
Check your product’s label for its expiration date. Store your protein powder in a cool, dry place.
What is BCAA in protein powder?
The BCAAs (Branched Chain Amino Acids) consist of leucine, isoleucine, and valine. These essential amino acids are deemed essential because our body can’t make them on its own, so we need to consume them through food or supplements. The BCAAs play an important role in muscle protein synthesis and repair.