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Protein Powder, Shake, and Supplement: How Much Can Our Body Actually Use?

Protein Powder, Shake, and Supplement: How Much Can Our Body Actually Use?

When consumed by bodybuilders, an ever-increasing number of people are using sports supplements as a classic piece of their health and fitness routine – and the supplement business is booming around the world. protein powder, shakes, bars, powders, and pills are being promoted to gym-goers as an essential element of getting fit. 

Protein is a fundamental supplement that we can’t survive without. Each cell in our body has protein. We use it to generate and repair tissues as sources of energy and create hormones and other essential enzymes.

Be that as it may, people usually tend to use protein – usually in the form of supplements – to help gain up muscle, get lean, and boost their workout by improving performance and recovery. Intaking extra protein has proved to increase muscle development and stamina, too, when consumed during a workout session. 

How much protein to eat, when to eat it, and whether you should supplement it (by drinking protein shakes, for example) has been bantered by researchers for quite a long time. The latest studies point towards a slightly higher demand than the average need for people who take part in high-intensity training based on one’s requirement.

In any case, not every person will have to consume a high-protein diet. For a person weighing around 70kg, they’d need about 56g of protein (approximately 0.8g of protein per kilogram) in a day. Yet, for people hoping to improve their health, build muscle and recover quickly, experts suggest consuming somewhere in the range of 1.4g and 2g of protein per kilogram daily. It is generally around 98g to 140g of protein for a 70kg person. 

How To Use Protein Powders?

Given below are some of the ways by which you can use protein powder:

Shake: Try adding a couple of protein powder scoops in chilled water, coconut water, milk, or plant-based milk, or make a smoothie.

Oatmeal: Though oatmeal already has the protein, you could still add a few scoops of protein powder to it.

Coffee: Add protein powder to your coffee for a more virtuous version of coffee concussion. 

How Much Should You Take In?

In any case, not every person will have to consume a high-protein diet. For a person weighing around 70kg, they’d need about 56g of protein (approximately 0.8g of protein per kilogram) in a day. Yet, for people hoping to improve their health, build muscle and recover quickly, experts suggest consuming somewhere in the range of 1.4g and 2g of protein per kilogram daily. That is generally around 98g to 140g of protein for a 70kg person. 

A few – but not all – protein shakes have healthy ingredients free of chemicals or contaminants and can act as a healthy diet substitution. Before you start devouring on shakes, however, consider alternatives such as getting additional protein through a whole food meals or making meals before time so you can have them on the go. If you do opt to shakes, read nutrition labels carefully, and avoid high sugar, cholesterol, or saturated fat.

Read: 5 SUPPLEMENTS HEALTH EXPERT ACTUALLY USE