How to choose the right protein powder for your fitness goals



If you’re into muscle building, getting a toned physique, and improving your energy levels, protein powder could assist you in your journey.

However, one supplement doesn’t fit all requirements and fitness goals.

In this article, we will discuss the benefits of protein powder and how the right supplements can be selected, as per your requirements.

Benefits Of Protein powder

Protein powder is a popular dietary supplement that provides a concentrated source of protein. It is commonly used by athletes, fitness enthusiasts, and individuals seeking to increase their protein intake. Here’s how it benefits them all:

1. Muscle building and repair

Protein is essential for muscle growth and repair. These are complex molecules made up of chemical ‘building blocks’ called amino acids. Athletes and those engaged in strength training often use protein powder to support muscle recovery and enhance muscle protein synthesis, which can aid in building and maintaining lean muscle mass.

2. Weight management

Protein is known for its satiating effect, meaning it helps you feel full and satisfied after a meal. Incorporating protein powder into your diet can support weight management efforts by reducing overall calorie intake and curbing hunger. A study published in the Journal Nutrition and Metabolism found a whey-protein supplement increases fat loss and spares lean muscle in obese subjects.

3. Enhances workout performance

Consuming protein powder before or after a workout can supply the body with the necessary amino acids, helping to optimise exercise performance and improve recovery. A review published in the Journal Sports Medicine concludes that protein supplementation may enhance muscle mass and performance when the training stimulus is adequate, and dietary intake is consistent with recommendations for physically active individuals.

4. Easily digestible

High-quality protein powders are typically well-tolerated and easy to digest, making them suitable for individuals with sensitive stomachs or digestive issues.

The right protein powder for you

While consuming protein supplements helps us in building up our muscle power and aid in growth, it is very important to ensure that we consume the right protein as per our body’s needs.

It is important to understand the fitness objective while selecting the protein supplement as it is used for various purposes. Also, proteins come in different types like whey, plant-based, casein, or soy, and one needs to select the one required as per fitness objectives and dietary restrictions.

Most importantly, check the nutritional profile of the supplement, meaning the protein content along with the carbohydrate, fat, and calorie per serving, as this has a direct impact on the functions of our body, recommends the doctor. In addition, always look for quality protein supplements.

For athletes, it is preferred to consume supplements with ‘Informed Sport’ certification, which is a global testing and supplement certification programme which provides assurance. “For better results and to be safe, one may always consult a certified physician or dietitian to seek guidance on the protein requirements and then go ahead with purchase decisions.

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