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Protein Powder Benefits: Backed by Science.

Protein powder is a popular supplement among gym-goers and athletes that is typically made from whey, soy, or pea protein. The following blog will inform you of ten benefits protein powder has to offer:

ONE: Excellent Source of Protein

Protein powder is an excellent source of protein, which is essential for building and repairing muscles. It also contains important vitamins and minerals that support overall health. (1)

TWO: Helps with Weight Loss

Protein powder can help with weight loss by increasing satiety and reducing hunger cravings. Additionally, protein has a high thermic effect, meaning it burns more calories during digestion than carbs or fats. (2)

THREE: Builds Muscle

Protein powder is effective for building muscle, especially when combined with resistance training. It helps stimulate muscle protein synthesis, which is necessary for muscle growth. (3)

FOUR: Lowers Cholesterol

Protein powder can help lower cholesterol levels, particularly when used as part of a healthy diet. Studies have shown that consuming protein supplements can decrease total cholesterol and LDL cholesterol levels. (4)

FIVE: Suitable for Specific Diets

Protein powders are suitable for people with specific dietary preferences, such as vegetarians, vegans, and those following low-carb diets. Plant-based protein powders are particularly popular among these groups. (5)

SIX: Promotes Fullness

Protein powder can promote feelings of fullness, which can help with weight loss. It contains all essential amino acids, which are necessary for regulating hunger hormones. (6)

SEVEN: Easy to Prepare

Protein powder is easy to prepare and can be used in a variety of recipes. It can be mixed with water or milk, added to smoothies or oatmeal, and used in baking. (7)

EIGHT: Reduces Risk of Heart Disease

Protein powder can help reduce the risk of heart disease and stroke by improving cholesterol levels and blood pressure. (8)

NINE: Aids Digestion

Protein powder can aid in digestion by promoting the absorption of nutrients and supporting gut health. It contains amino acids, which are necessary for the production of digestive enzymes.

TEN: Convenient Source of Nutrition

Protein powder is a convenient source of nutrition, particularly for those with busy lifestyles. It can provide a quick and easy source of protein and other essential nutrients.

In summary, protein powder can provide numerous health benefits, including building muscle, aiding in weight loss, and reducing the risk of heart disease. It is also suitable for people with specific dietary preferences and can be easily incorporated into a variety of recipes.

References
  1. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-S38. doi:10.1080/02640414.2011.619204
  2. Pasiakos SM, Lieberman HR, McLellan TM. Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports Med. 2014;44(5):655-670. doi:10.1007/s40279-013-0137-7
  3. Tipton KD, Witard OC. Protein requirements and recommendations for athletes: relevance of ivory tower arguments for practical recommendations. Clin Sports Med. 2007;26(1):17-36. doi:10.1016/j.csm.2006.11.002
  4. Mikkelsen PB, Toubro S, Astrup A. Effect of fat-reduced diets on 24-h energy expenditure: comparisons between animal protein, vegetable protein, and carbohydrate. Am J Clin Nutr. 2000;72(5):1135-1141. doi:10.1093/ajcn/72.5.1135
  5. Naclerio F, Larumbe-Zabala E. Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis. Sports Med. 2016;46(1):125-137. doi:10.1007/s40279-015-0403-y
  6. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608
  7. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
  8. Joy JM, Lowery RP, Wilson JM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutr J. 2013;12:86. doi:10.1186/1475-2891-12-86
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