Achieving Your Health and Fitness Goals with Protein Supplements
Protein is an essential macronutrient that is comprised of amino acids, which are the building blocks of tissues. When consumed, the body breaks down protein into amino acids and uses it to build and repair tissues.[0] Among the three macronutrients, protein is the most important one for the body's growth and maintenance.
Consuming enough protein is important for general health. The Academy of Nutrition and Dietetics and the National Academy of Medicine recommend an average adult should aim to consume a daily amount of protein in the range of 0.8 grams protein for every kilogram, or 0.35 grams of protein per pound of body mass. A study published in Nutrients11 suggests that a protein intake of 1.0 to 1.2 grams per kilogram body weight per day is recommended for the preservation of healthy aging muscles, while 1.2 to 1.5 grams per kilogram body weight per day may be necessary for older patients with acute or chronic diseases.
Protein supplements should be taken after a workout for optimal results. Engaging in physical activity, particularly resistance training, can cause muscular tissue to break down. Consuming protein post-exercise can facilitate the rebuilding and mending of these tissues. Research indicates that ingesting protein within a 30 minute to 60 minute window post-workout can optimize muscle healing and facilitate muscle development.
When choosing the best proteins to include in your diet for weight loss, it is important to look for those that are on the leaner side.[1] Light meat poultry is lower in fat and contains fewer calories than its dark meat counterpart, making it a better choice for weight loss.[2] Fish is another excellent protein source for a weight loss diet as it is high in omega-3 fatty acids and low in saturated fats.[3] Salmon, tuna, and halibut are among the best (and tastiest) options.[3]
Individuals who are physically active or seeking to increase their muscle mass may find that protein supplements can be a beneficial tool. Incorporating protein supplements into your daily routine, especially after a workout and before bed, can assist with muscle growth and recovery. It is essential to be aware of the quality of the protein source when selecting a protein supplement and to be cautious not to consume excessive amounts of protein. By incorporating protein supplements into a balanced diet and exercise routine, individuals can optimize their protein intake and achieve their health and fitness goals.[4]
High-quality whey protein is quickly digested by the body and is an excellent way to fulfill your daily protein needs.[5]
0. “Benefits of protein for weight loss: How to maximize your results with a high-protein diet and protein drinks” Sportskeeda, 8 Mar. 2023, https://www.sportskeeda.com/health-and-fitness/benefits-protein-weight-loss-how-maximize-results-high-protein-diet-protein-drinks
1. “Which Protein Source Is Best If You’re Trying To Lose Weight?” Yahoo Life, 10 Mar. 2023, https://www.yahoo.com/lifestyle/protein-source-best-trying-lose-133548885.html
2. “Which Protein Source Is Best for Weight Loss?” Woman's World, 10 Mar. 2023, https://www.womansworld.com/posts/health/protein-source-weight-loss
3. “2 Lean Meats You Can Start Eating To Slim Down This Year, According To A Doctor” SheFinds, 6 Mar. 2023, https://www.shefinds.com/collections/lean-meats-weight-loss-chicken-fish
4. “When and how to consume protein supplements to maximize their benefits ?” Hindustan Times, 7 Mar. 2023, https://www.hindustantimes.com/lifestyle/health/when-and-how-to-consume-protein-supplements-to-maximize-their-benefits-101678200501711.html
5. “Should You Drink Protein Shakes On Rest Days.. Should I Drink Protein Shakes on Rest Days?” Deccan Herald, 3 Mar. 2023, https://www.deccanherald.com/brandspot/pr-spot/should-you-drink-protein-shakes-on-rest-days-should-i-drink-protein-shakes-on-rest-days-1196814.html
