You hear a lot about protein powder these days. Many people swear by its effectiveness. Some use it to build muscle mass and others as a quick pick me up before or after an intense workout. But is it right for you?
That's what I'm going to talk about today: How can you know if a protein powder is right for you? Are they only good for men? Or can women benefit as well? Well, the answer is that it's better for you thank you think. Read on to find out how it can help you with your weight loss goals!
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Adding some protein supplements can be beneficial to women for many reasons. If you participate in a lot of athletic activities or intense workouts it may be good to add some extra protein to your diet. Especially post workouts. A study by Rice University suggests increasing protein intake by .two to .four percent if you want to build lean muscle mass. You don't have to be bodybuilder to want to gain lean muscle mass!
Replacing one meal a day can help you lose weight without sacrificing muscle. Proteins are more satisfying than fats or carbohydrates and will help you feel full. They even help boost your metabolism which can help with fat loss.
Protein can also help boost your immune system. That's good for both men and women! But some specific benefits to women include:
Whey protein can help reduce the risk of osteoporosis; a condition that affects the bone density of women–especially as they age.
Studies have also shown that soy protein can help reduce the risk of breast cancer and even menopausal symptoms.
For the best absorption of protein shakes, it helps to eat foods that stimulate hydrochloric acid production. Some of these food include: spinach, kale, onions, garlic and apple cider vinegar. The hydrochloric acid aids in the digestion of food and proteins are harder to digest than other types of food. Try eating these foods shortly before or after your protein shake.
Bromelain is an enzyme supplement that can also aid in the digestion and absorption of protein. 500 mg per day is recommended.
However, protein powder should never be used in place of a balanced diet that includes lean protein. Don't rely on supplements only to provide you with enough protein.
Be aware that some protein powders contain milk products, so if you're allergic you should read the label carefully.
It's always a good idea to check with your health care provider before you add any type of supplement to your diet. If you suffer from any kidney problems or diabetes it's probably not a good idea to add protein to your diet.
Also, those that suffer with acid reflux may find that too much protein adds to their digestion problems.
Overall, I think that added to a balanced diet, protein powders can be a good supplement for women as well as men. It's easy to add a few tablespoons to your smoothie in the morning to help you start your metabolism going full steam.
This post was originally published on December 19, 2013.
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