How to consume protein powder to get the best results
Whey protein powder is one of the best supplements with which you can gain the necessary weight and pile on the muscles. It is also a great way to meet your daily protein requirements and ensure you have the necessary amount of energy to function effectively.
Before you decide to have protein powder, it is important that you understand how much to consume and the right way to go about having it.
The daily allowance for protein is 0.36 grams per one pound of a person’s body weight. The RDA is generally an estimated amount of the protein and nutrients required to avoid any deficiency in the body.
The RDA, however, for people who workout varies as they need double the amount (around 0.72 grams/pound) to support the growth of muscle and the recovery. Around 109 grams of protein, a day is an amount for a person weighing around 68 kg. You can optimize these results; it is always better to spread the total amount over three or four meals that can be consumed once every three or four hours.
In between meals, a good protein shake can double up as a snack or can be consumed around your workout. It generally contains close to 25 to 30 grams per scoop.
Common protein powder types:
There are different types of protein powder in India that can be used to put on muscle and get into the shape. There are both plant- and animal-based foods that contain the necessary amount of protein to meet your daily goals. Good animal sources of protein include poultry, dairy, fish, and meat, whereas beans, legumes, and nuts constitute plant-based sources.
However, protein shakes are also a great way to increase the amount of protein you take when you aren’t able to get enough only through food. Common protein powders include:
- Whey protein powder – It is a milk type of protein powder that can be absorbed faster in the body, making it perfect for a post-meal workout. It also has certain bioactive proteins that can offer many other health benefits.
- Casein protein powder – This is another type of milk-based protein powder that is digested slower than whey protein powder, and it is ideal for periods including fasting or sleeping. Brands offer up to 60% of the daily calcium requirement per scoop.
- Egg protein powder – This protein powder is made up with white egg protein and is digested at a medium speed. It is one of the most expensive protein supplements however.
- Soy protein powder – It is one of the few plant proteins that contain the required amino-acid essentials, making it a great source of protein for vegetarians.
Sometimes, the best protein powder in India for weight loss is whey protein powder because of its easy availability and its great advantages for the body. As long as you are able to maintain a good diet, whey protein powder can help in accelerating muscle growth and get you in shape faster than anything else.