Protein is at the top of the list of important nutrients.
It is a jack of all trades performing many functions in the body. Proteins provide energy, promote tissue repair, are essential for growth, and help prevent infection and disease (1, 2).
Meat, fish, eggs, dairy products, grains, seeds, and legumes are rich in protein. It can also be used as a dietary supplement, protein powder.
These are some of the most popularc on the market.
Whey protein is a protein derived from milk. It contains all the essential amino acids and is easy to digest (3).
Casein protein is a protein derived from milk. Many people take it before bed because it contains all the essential amino acids and is slowly absorbed (4).
Soy protein is a complete amino acid protein of plant origin. It is also associated with many health benefits (5).
Pea protein is a vegetarian protein derived from peas. It contains small amounts of cysteine and methionine, two essential amino acids (6).
Rice protein is a plant-based protein that is very low in the important amino acid lysine (7).
Hemp protein is a plant-based protein derived from hemp seeds that is high in fiber and contains important omega-3 and omega-6 fatty acids. The amino acid lysine is low in hemp protein (8).
If you’re normally on the go, protein powder is a great way to increase your protein intake. It’s easy to carry and comes in a variety of flavors.
Simply mix the protein powder with water or another liquid of your choice. Ready-to-use protein shakes are available from many well-known supplement manufacturers.
When is the best time to get protein?
You often wonder when it’s best to take protein powder.
It depends on your fitness and health plan. Depending on whether you want to lose weight, gain muscle mass or maintain muscle mass, you can consume it at specific times of the day.
Depending on your personal goals, this is the best time to consume protein.
One of the most important nutrients for reducing fat is protein.
A high-protein diet helps you lose weight by increasing metabolism and reducing hunger (9 trusted).
Protein suppresses hunger by lowering ghrelin levels while increasing appetite-suppressing hormones like glucagon-like peptide-1 (GLP-1), peptide YY (PYY), and cholecystokinin (CCK) (10). , eleven).
This suggests that eating high-protein snacks between meals may cut calories later (12, 13).
According to one study, people who ate high-protein yogurt during the day ate 100 fewer calories at dinner than those who ate cookies and chocolate in the afternoon. The calories in yogurt, crackers, and chocolate were the same (13).
For maximum weight loss, eat enough protein foods throughout the day.
Protein is essential for muscle growth.
To build strength and strength, you need to consume more protein than your body naturally breaks down during weight training and heavy lifting (14, 15).
The question of when is the best time to eat protein to build muscle is controversial.
Fitness enthusiasts often recommend protein supplements 15-60 minutes after training. The “anabolic window” is considered the best time to maximize the use of nutrients such as protein during this time period (16).
However, recent research has shown that this window is significantly larger than previously thought.
The International Society for Sports and Nutrition recommends taking protein within 2 hours of training to help build muscle (17).
Strength training and adequate protein intake are more important to the average person than the timing of protein intake (18).
People who exercise on an empty stomach, such as before breakfast, may benefit from protein intake after exercise because they don’t consume protein for long periods of time (19).
Prevention of loss of muscle mass
As you age, it becomes more important to maintain muscle mass.
Studies show that after the age of 30, 3-8% of muscle mass is lost in 10 years. Unfortunately, loss of muscle mass is associated with an increased risk of fractures and decreased life expectancy (20, 21).
To reduce age-related muscle loss, scientists recommend dividing