If your goal is to get in shape this year, then the odds are good that you've begun researching different protein powders. Learning how to use protein powder is a great way to boost your daily protein intake and transform your body from the inside out.
Let's explore how to use protein powder to meet your fitness goals and lead a healthier life.
Which Protein Powder Is Right For Me?
A recently published report revealed that the protein powder industry is set to hit more than $30.5 billion by 2027. Protein powders have come a long way since their introduction in the 1950s. Nowadays, fitness enthusiasts and wellness aficionados alike will have numerous protein products available to them.
One of the most important ways to break down the best of the best protein powders is by underscoring which types of protein are most effective.
- Whey Protein — Whey protein is sourced from milk and can be found in the curds that separate while making cheese. Packed with protein, whey tends to feature lactose which can adversely impact the digestive system of some. Whey is a fast-digesting protein that is brimming with BCAAs.
- Casein Protein — Also found in milk, casein is digested much slower by our body, allowing for a delayed-release as well as steadier and more consistent exposure to amino acids. Casein is particularly effective for individuals looking to lose weight while restricting calories.
- Pea Protein — Some wellness enthusiasts will opt for plant-based protein powders to support their fitness goals. Pea protein is particularly popular among the protein powders offered through Simply Tera's website. Pea-based proteins have BCAAs as well as high levels of fiber.
- Egg Protein — Eggs are traditionally considered one of the finest sources of high-quality protein available to us, thanks to accessible stores of PDCAAs. Egg protein powders are typically crafted from egg whites where they then offer high-quality protein without the 'fullness' associated with traditional eggs. Egg protein sources are a fine second choice when it comes to weight management as they are digestible and able to reduce appetite similar to sources of casein.
No matter what protein powder is called upon to assist in your fitness goals, it is important to fill out the rest of your diet with quality foods.
Origins of Protein Powder
Powdered protein products are essentially self-explanatory. These powdered products contain protein sourced from plant or dairy origins. A pivotal macronutrient, proteins were first discovered in the 1800s by Jons Jakob Berzelius. The supplement industry would rise from this knowledge in the early 1930s and by 1950, protein powders were available on shelves in drugstores around the world.
The Forefather of Protein Powders
In the 1950s, a man by the name of Irvin P. Johnson would work to popularize his invention, an egg-based protein powder specifically formulated for athletes. Johnson's invention would become the first-ever dissolvable protein. Johnson would market the product under the label, “Johnson's Hi-Protein Food' which consisted of an egg and milk-based mixture.
As a macronutrient, protein is of the utmost importance to several bodily functions including:
- Repair Tissues
- Recovery From an Injury
- Improve Bone Strength
- Repair Muscles
Protein Maintenance and Shake Intake Timing
Designed to boost our body's supply of protein, modern protein powders can be used effectively to help maintain our protein goals while repairing muscle tissue. For individuals struggling to get enough protein into their diet through conventional means, the average protein shake will provide between 15 and 22 grams of protein per scoop. Ideal for use before and after exercise, most nutritionists suggest protein intake within 30 minutes of a completed workout.
There are many ways to incorporate a protein powder into your fitness routine as both pre-workout and post-workout protein shakes offer ease-of-access as well as quick digestion and absorption.
Quick Tips For Protein Powder Integration
- Whey Protein Offers Superior Digestion
- 30 Minutes Before/After Exercise
- 30g of Protein Per Sitting Limit
Protein powder can be incorporated in several ways to maintain our daily protein goals as well as provide functional repair for our muscle fibers. Protein powders by Simply Tera's can be added to smoothies, milk, water, or even pancakes. Be sure to track your caloric intake throughout the day and abide by your fitness plan put in place by a nutritionist or physician.
Protein Powder and Weight Management
Properly integrating protein products into our diet can support healthy weight management. As an essential macronutrient, high-protein foods tend to help us feel fuller and remain that way for longer periods of time, thereby boosting metabolism.
Supplementing our day-to-day meals with a protein shake or protein-incorporated meal can reduce our cravings, limit our exposure to snacks, and improve our results gained from fitness throughout the process. When high protein intake and exercise are combined, weight loss is a natural byproduct.
Key Tips For Weight Management
- Track Caloric Intake Throughout the Day
- Use Pea or Casein Protein Powders
The ideal protein powder for weight management would revolve around the Pea or Casein Protein options as they are slower-digesting and better able to help individuals remain full throughout the day.
There are many ways to approach incorporating protein powder into our day-to-day routine to inspire fitness progress. Simply Tera's specializes in simple ingredients from Earth-friendly sources to offer innovative and effective protein powdered products. Start shopping today to find the right protein powder for your fitness goals!