Protein powders are dietary supplements that contain a high percentage of protein.
Protein can be also derived from a variety of different food sources, including:
How much protein does an average person need?
If you don’t lift weights or do any exercise, then aiming for 0.36 to 0.6 grams per pound (or lifting weights 0.8 to 1.3 gram per lb) is a reasonable estimate.
Which protein powder is the best for me?
Whey protein is one of the most commonly used proteins. It contains all the essential amino acids and is easily digested (if you are not lactose- or casein intolerant). It helps boost energy and can reduce stress levels. The best time to use whey protein is after a workout.
Soy protein (if not genetically modified) helps reduce high cholesterol. It can also help with osteoporosis by helping build bone mass.
Casein (milk protein) supports immune function and enhances muscle growth.
Rice protein, which is 100 percent plant-based, is a good choice for vegetarians, vegans, and people who don’t consume dairy products. It’s also gluten-free.
Pea protein is highly digestible, hypo-allergenic and economical.
Hemp protein is also 100 percent plant based. It’s a good source of omega-3 fatty acids.
When is the best time to drink a protein shake?
The best time for drinking a protein shake can be both before and after your workout.
Pre-Workout: Muscle glycogen (which comes from carbohydrates) is our primary source of energy fueling workouts. If glycogen levels are low, like going too long without eating, your body will begin to break protein down from your muscles during exercise to provide some energy. Loading up on protein and carbs before a workout helps keep you energized and will protect your muscles from being used for energy supply
Post-Workout: Drinking your protein shake immediately after a workout is always a good idea. Your body has done work and wants to recover, so you must refill the stores. Having a protein shake in such time will give your body the fuel it needs to heal and grow. Moreover, Protein uptake is faster immediately after a workout (within 30 minutes).