Protein powder is a raging trend in fitness circles today. It is a well-known nutritional supplement. Protein is a vital macronutrient that aids in building muscle mass, repairing tissues, and producing enzymes and hormones.
Women can significantly benefit from using protein supplements as it tones muscles and aids weight loss. Women have low muscle density due to the lack of testosterone. But this does not mean they cannot build muscle mass. The capacity for strength gain is the same for both women and men. Hence protein powder for women can significantly help them in fitness training and improving overall health.
There are different kinds of protein supplements, some of which are:
Benefits of using protein powders
Protein powder for women has been cited as one of the most successful ways for weight management. Consuming protein-rich foods or taking protein supplements leads to people feeling fuller over a long period. This feeling accelerates weight loss as it leads to the consumption of smaller portions during meals and less snacking. Reducing the calorie intake is by far the most integral step in weight loss.
According to a 2017 review, using whey protein supplements might reduce body weight and fat mass in overweight or obese people. It has other benefits for overall health too. It helps lower cholesterol, blood pressure, and other risk factors for cardiovascular diseases.
Building Muscle Mass
Protein is a vital nutrient for muscle growth. Fitness enthusiasts swear by it, as it helps them bulk up. A 2018 analysis of 50 studies on this subject propagates the consumption of protein supplements for muscle building. The research shows that protein supplements distinctly improve muscle size and strength in adults who accompany it with regular resistance exercise training, provided they are healthy.
Protein supplementation was found equally effective in men and women. However, its effectiveness may decrease with age, as old age entails a gradual loss of muscle mass and density. It should also be noted that older adults have high protein requirements.
While contributing to muscle growth, protein supplements can additionally help repair damaged muscles and tissues. It speeds up the recovery process. Athletes and regular gym goers use protein powder to recover from soreness after a workout.
Numerous studies report that taking protein supplements after exercise can help in recovery by:
· improving muscle performance
· reducing muscle damage
· muscle protein synthesis
The recommended daily intake of protein for people aged 19 years and above is 56g for men and 46g for women. Protein supplements should, therefore, accompany medical supervision in some cases.
Some people find it hard to meet these amounts, predominantly vegans and vegetarians. Vegan protein powder offers the easiest solution to this problem. A certain level of research should accompany the purchase of supplements, as some studies have shown that they contain traces of heavy metals. But mostly, protein powders are proven to have minimal or no side effects.
Things to note before using supplements
- If one has a pre-existing medical condition, seek medical advice before using supplements.
- People with lactose intolerance should avoid dairy-based protein powders. They can opt for vegan variants instead.
- Some protein shakes, and powders have high sugar content. This may increase the overall calorie intake, so one should note the sugar levels in supplements.