When it comes to essential nutrients, protein sits atop the list. It’s a jack of all trades with many roles in the body. Protein is a source of energy, can help repair damaged tissue, is essential for growth, and plays a role in preventing infection and disease.
Here are some of the most well-known protein powders you can buy:
- Whey protein: A dairy-based protein with quick abortion.
- Casein protein: A dairy-based protein with slow absorption and great to take before bed.
- Soy protein: A plant-based protein that contains all the essential amino acids. It has also been linked to some impressive health benefits.
- Pea protein: A plant-based protein. It has low levels of the nonessential amino acids cysteine and methionine.
- Rice protein: A plant-based protein with low levels of the essential amino acid lysine.
- Hemp protein: A plant-based protein made from hemp seeds that has high levels of fiber and essential omega-3 and omega-6 fats. Hemp protein is low in the amino acid lysine
Depending on your body goals such as weight loss or to build muscle there are times that taking in protein can be more beneficial than others.
For weight loss,consuming protein-rich snacks between meals is ideal for fat loss. It may help curb hunger, which could lead you to eat fewer calories later in the day.
To build muscle, aim to consume protein within two hours after working out. People who train in a fasted state, like before breakfast, should ideally take protein right after working out.
To help prevent muscle loss, aim to eat 25–30 grams of protein per meal. Taking a protein supplement at meals during which you consume less protein, such as breakfast, can help spread your intake over the day.
Endurance athletes may see improved performance and recovery from taking protein with a source of carbs during and after exercise.
Resistance-training athletes can benefit from taking protein either immediately before or after a workout.
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