Protein powder isn’t just for high-level athletes, beach bodybuilders, and people on restrictive diets. It is a legitimate health supplement right up there with multivitamins, fish oil, and the rest.
While it has gained some mainstream acceptance in recent years, many myths still surround protein powder and how it should be used.
To set the record straight, let’s run down the 10 main reasons why you should incorporate protein powder into your daily routine.
1. Hit Those Daily Requirements
In a world where most of the population is addicted to the Standard American Diet (SAD), protein intake is a real concern, and it often goes unspoken in the medical community.
According to an article from Harvard Health, healthy men and women should aim to consume 0.35 grams of protein daily per pound of body weight, meaning a 150-pound person should be eating approximately 55 grams per day.
The protein RDA increases steadily based on our physical activity level, and even folks who hit the gym a few times a week (recreational athletes) should try to consume 0.5 grams per pound of body weight.
The truth is that most western diets are loaded with sugar, fat, and starch and don’t contain nearly enough protein to hit the Recommended Dietary Allowance (RDA).
Even many “health foods” like leafy greens, legumes, nuts, seeds, and whole-grain bread do not have enough protein to fuel moderately active people.
Protein powder packs an average of 20 grams of quality protein per scoop, complete with essential amino acids and a strong mineral profile.
Anyone falling behind on their protein intake should consider adding a quick protein shake after a workout to ensure they check the protein box daily.
2. Pack on the Muscle
While most folks can get away with moderate protein intake and not require much supplementation, anybody looking to add muscle mass to their frame will absolutely need to invest in protein powder to hit their goals.
Leading trainers and fitness gurus say that to build muscle at a healthy and consistent rate, men and women should consume around 1 gram of protein per pound of body weight.
Unless you want to eat 10 pounds of chicken every week, protein powder is going to be a great asset in your muscle-building journey.
Many protein powders are designed for fast post-workout absorption, meaning that your body is flooded with quality nutrients quicker than normal solid food can accomplish.
If you’re serious about gaining muscle, protein powder is a must.
3. Count Calories and Lose Weight
There’s a reason why weight loss programs are a multi-billion dollar industry in the United States – roughly two-thirds of the population is either overweight or obese.
And while common knowledge tells us to eat less and workout more to lose weight, it’s not such a simple equation for people with busy lives and a lack of nutritional awareness.
Not everyone has the time or energy to weigh out food on kitchen scales and count calories every time they cook. Plus, many of the prepackaged weight loss meal programs just aren’t very satisfying and get expensive fast.
Protein powder is easy to measure, quick to prepare, and only has around 160 calories per scoop, making it a valuable ally in anyone’s weight loss journey.
It can be thrown into a blender to make a healthy green smoothie, mixed in with yogurt for a sweet and healthy treat, or baked into bars that taste great and aren’t loaded with sugar.
Weight-loss warriors must select a protein powder that fits their profile and does not include added sugars or hidden carbs.
4. Combat High Blood Sugar
Speaking of sugars, folks struggling with diabetes conditions often struggle to find foods that taste good without putting them in the danger zone for blood sugar. Protein powder can help.
To balance out blood sugar, people with diabetes often reach for snack foods and other packaged products that are not ideal for promoting overall health.
The bottom line is that most food from the snack aisle is loaded with artificial ingredients and preservatives, leading to even more problems down the road.
Healthy powders made from hemp or pea protein can give these individuals a satisfying snack that keeps their blood sugar in check while helping to combat cravings.
People with diabetes or other blood sugar concerns should be sure to select a protein powder tailored to their needs, ideally, a slow-digesting version with zero added sugar.
5. Boost Protein Intake on Vegetarian Diets
We touched on the recommended protein intake earlier, which is already a tough number to hit for many people. The challenge increases for anyone on a vegetarian or vegan diet.
While vegetarians have the advantage of consuming eggs and dairy to help boost their protein intake, vegans struggle to hit their daily goals without the assistance of animal products.
The best vegan protein powders are made from all-natural, animal-free ingredients that taste great and work well in shakes and smoothies alongside greens, beans, and fruits.
If you are someone struggling to stick with a vegan or vegetarian diet due to low protein levels, the right protein powder may be exactly what you need to stay the course.
6. A Great Low-Carb Accomplice
With the rise of low-carb diets like South Beach, Atkins, Paleo, and Keto, we see more people steer clear of bread and cereals every year.
There have been countless positive testimonials for these lifestyle changes, including weight loss, strength gain, reduced allergy symptoms, and mental clarity.
However, many folks are not comfortable buying and consuming pounds of animal protein every week since it can be expensive and takes time to prepare.
Protein powder is a great way to stay on track with low-carb diets and not overdo it on beef, chicken, and fish.
Most protein powders are free of carbs and fit perfectly with the low-carb lifestyle, plus they easily mix with healthy fats like coconut or MCT oil for the Keto crowd.
Whether you’re a long-time low-carb eater or you’ve only just committed to making the change, there is no doubt that protein powder can help you stick to the game plan.
7. Get Over Injuries Fast
Injuries can happen to anyone at any age, and the recovery process can be long and tedious.
Physical therapy and prescription treatments can help speed things up, but without enough protein in your diet, you aren’t doing enough to help boost the body’s natural ability to heal.
You don’t need to be a pro athlete on the mend from ACL surgery to benefit from protein powder’s healing properties.
Anyone bouncing back from a simple procedure can supplement these products to ensure they remain strong and healthy during periods of reduced activity.
Of course, you should speak with your doctor following an injury to make sure you can safely consume any type of supplementation, but most proteins are completely risk-free.
8. Speed Up Workout Recovery
If you’ve ever put yourself through a killer workout or subject yourself to an intense group exercise class, you probably know that “everything hurts” feeling that appears the next day.
Overcoming muscle soreness and tightness is one of the toughest parts of getting in shape since all you want to do is take it easy and avoid making the situation worse.
The truth is that those sore muscles are sending you a clear message: more protein, please!
Whether you’re a Crossfit warrior, spin class enthusiast, long-distance runner, or hardcore weightlifter, adding just one or two scoops of protein to your daily diet can help speed up workout recovery so you can train even harder tomorrow.
9. Stay Satiated Longer
Even if you aren’t focused on shedding pounds for summer, dealing with hunger pangs and food cravings can be distracting and take a toll on your productivity.
This is especially true for people who start the day off with toast, cereal, or breakfast pastries that give you a quick energy spike, followed by a rough crash around noon.
A scoop of protein powder in the morning can help slow down the digestion of starches and sugars and help you feel full for longer. No more trips to the vending machine!
According to research published by the US National Library of Medicine, pea and casein protein powders are the best for increased satiety. These benefits are boosted with a bit of healthy fat added to the mix (Greek yogurt, butter, coconut oil, etc.).
10. The Best Bedtime Snack
Protein powder works great in the morning, but scientists say that a scoop before bedtime can be even more beneficial for recovery and muscle synthesis.
An article from Verywell Fit stated that casein protein powder, in particular, is the best slow-digesting type of protein and does not cause a blood sugar spike.
If you take your protein seriously, be sure to have at least two types in your cabinet since each one has unique effects on the body and should be taken at different times of the day.
Conclusion
Protein powder is clearly not just for the muscle-bound crowd! Almost everyone can find something to like about this supplement, provided they select the right product for their needs.
If you’re interested in discovering the perfect protein for you, take our one-minute quiz and let us craft a personalized formula based on your preferences and dietary demands.