Interest in protein supplements is steadily increasing. Not only those who want to build muscle, but also those who want to reduce body fat or regain stamina are concerned about protein intake.
The issue is that the ingredients are complicated, and the forms vary widely, ranging from powder to liquid and bar, making it challenging to choose the best product. To see results, it’s crucial to approach protein supplements based explicitly on your exercise objectives rather than merely taking them.
Powders, Liquids, or Bars? Not All Protein Is Created Equal
First, there are three types of protein supplements: bars, liquids, and powders. The powder form is the most popular and versatile protein shake, containing various ingredients. One benefit is that it lets users change the ratio with the liquid they choose, like milk, water, or plant-based drinks.
Although the liquid form is convenient because it can be consumed immediately, it is crucial to check the ingredient list because many products contain sugar or preservatives. Although protein bars are great for portability and convenience, they might not be the best option for weight loss because of their high sugar and saturated fat content.
Match Your Protein to Your Workout
So, what type and ingredient should you choose depending on your purpose? According to the American Society of Sports Nutrition, fast-absorbing whey protein is recommended for building muscle and improving recovery.
Casein protein is for those who exercise to lose weight. It digests slowly, keeping you feeling full for longer. If you are allergic to dairy, you can replace it with a plant-based product.
For those who do aerobic exercise such as marathons, cycling, or running, a supplement that contains an appropriate amount of carbohydrates, such as a protein bar, is beneficial.
The International Society of Sports Nutrition says, “To prevent muscle breakdown and help maintain energy, protein and carbohydrates should be supplemented together for long-term exercise.” A product with an approximate 3:1 carbohydrate-to-protein ratio is ideal in this situation.
New to Protein? Start Simple—But Stay Smart
For beginners, it’s easy to start with liquid products. But as you progress in your fitness journey, you might want to switch to powders. Powder types that allow you to control the ingredients and mix may be more advantageous.
Glutamine-containing products can support immune system maintenance and muscle fatigue recovery. However, you should not rely too heavily on these ingredients when your basic protein intake is inadequate because they only work if you consume enough protein first.
Don’t Overdo It—Supplements Aren’t Substitutes
Furthermore, it’s important to remember that protein supplements are supplements rather than food replacements. The American Kidney Foundation and Harvard Medical School cautioned that “consuming too much protein can strain the kidneys, and it is recommended to consume no more than 1.2 to 2 g per kilogram of your body weight.” The way you take protein supplements should vary based on your diet, exercise regimen, and overall health.
Most Commented