You get protein through natural foods like dairy, soy, eggs, and chicken. At the same time, you can consume supplements to fulfil its requirement for your body. The human body depends on this for healthy tissue growth and repair. The tissues break down and reconstruct through the process of catabolism and anabolism. The muscle tissues weaken due to ageing, stress, exercise, and other factors. For their recovery, protein and particularly amino acid are essential. Amino acids help build tissues, and protein happens to be the primary dietary source of it. The muscle may not repair and grow if the protein is deficient. The reason is too little protein will make very few amino acids, which may not be enough formuscle building.
The question is – how to get enough of this nutrient to keep your body and its muscles healthy?
Protein supplement VS protein food
Almost everyone is aware of the importance of this macronutrient. In western countries, carbohydrates make up the more substantial part of the diet. You get it in plenty also because of its easy availability. To be precise, banana is healthy and a rich source of carbohydrates. You can get it anywhere at any time. However, protein foods usually cost more and may not be comfortable to eat. For example, when you are at the office, you cannot cook chicken breast and eat it. How do you get your dose of protein then? It is where protein supplements enter the scene.
Protein supplements are easy to carry, prepare, and consume. You can have them during breaks without putting extra pressure on your appetite. The manufacturing companies use such ingredients in their supplements that optimize anabolism process for the production of amino acids in your body.
No matter what protein source you choose, it supplies your body with four-gram of calories that separate into amino acids when digested. These constituents further accelerate tissue repair and growth. Some amino acids boost bone, nail, hair, and skin growth as well.
Like others, you may assume that having more protein can be beneficial to muscle growth, while the fact is you need to get it in a proper amount. Excess consumption of protein can cause body fat, and inadequate intake can lead to weak muscles.
The government recommends the lowest quantity, while a protein supplier may suggest the highest. Health experts and nutritionists say that body weight and level of activities can be two determining factors here. Considering this, taking the middle path can, however, be safe. Usually, the recommended dose per kilogram of body weight for an adult with a sedentary lifestyle is 0.8 gram, a recreational person 0.8 – 1.5, growing teen athlete 1.5 – 2.0, and so on. Tracking your intake can be convenient with protein food supplements as it allows you to measure how much you consume per serving.Therefore, you can decide to use protein ingredients for daily consumption.
Protein supplement choices
You can find a variety of ingredients in protein supplements. However, the products with similar ingredients can massively differ in quality due to their processing systems and additives usage. Anything with very few artificial agents, such as colours, flavours, and sweeteners, should be more preferred. Of the various protein forms, whey protein sourced from dairy is quite famous for containing a higher amount of amino acids and being easy on digestive function. You can take it after exercising. Whey proteins can also be of three types, of which whey protein isolate can be the purest option.
Other than whey, you get options like soy protein, pea protein, rice protein, and hemp protein.
The primary source of soya protein is soya beans. It can be the right choice for vegetarians. However, it may not offer you the same amount of protein per gram as whey. If someone is lactose sensitive, they may select pea protein, which contains about 25 grams of protein per average serving. Then, rice protein can also be favourable for vegans and vegetarians. Brown rice is the primary source of this protein. It is lactose-free and easy to digest. If you want something rich in fats, fibre, and omega-6, hemp protein can be the thing. It is also safe for people with lactose intolerance. Both vegans and vegetarians can have it.
Muscle repair and growth depend on protein. However, you cannot increase its intake, thinking it would lead to more muscle growth. While whether you achieve that or not is a different thing, you can, for sure, experience fat accumulation. Adding protein supplements can be beneficial if you wish to find an easy source of protein, and you can’t get enough of it from natural food. Supplements can also be ideal for people who exercise a lot.
When you consider taking this, make sure you don’t see it as a miracle food. Proper doses and form can be crucial. For a safe journey, it will be better to take the opinion of your trainer or nutritionist first.