Does Anyone Actually Need Protein Powder?

Are you wondering why people use protein powder? Everyone knows that our body needs protein. In case you are starting work out, getting an appropriate amount of protein in a day is extremely important.

Proteins are molecules of amino acids that are crucial for the proper functioning of our organs and muscles. If you lack proteins, it can lead to several health problems as your body will be weak and unhealthy. 

Proteins are essential macronutrients as they are required for building lean muscles and strong bones. It is good for giving a boost to your metabolism. Without a doubt, we can get protein from foods; yet many people use protein powder. 

In this article, we have talked about whether anyone really needs protein powder or not. 

What is Protein Powder?

For those who don’t know, protein powder is made from different processed ingredients. Mostly, the protein powder is obtained from egg whites or milk. In present times, you have plant-based and vegan options as well. It can be obtained from hemp, soy, and peas. 

Additionally, protein powders might also consist of minerals, artificial sweeteners, probiotics, added sugars, flavors, vitamins, creatine, and caffeine. There are many different types of protein powders and even some that help with weight loss. An important thing to keep in mind is that some protein powders are more processed than others. This means not all the powders are made equal, so some are better than others. 

Reasons to Use Protein Powder

There are several reasons for using protein powder, we have mentioned some of the most compelling reasons. 

• Starting a Program- protein powder is recommended when you start working out. If you want to build muscles, your body requires more protein. 
• Recovering from an Injury- protein is essential for speeding up the healing process. This is why athletes with sports injuries take protein powder. 
• Speed up Growth- teenagers require protein as they are growing and uses protein more. So, they need protein powder. 
• Increasing your Workout- when you are amping up your workout. For instance, you workout for half an hour. Now, you want to train for a half-marathon. You will need more protein. 
• If you are Going Vegan- if you decide to go vegan, then you will be cutting off normal protein sources from their diet like chicken, meat, and fish. Sometimes you might remove eggs and dairy from their lifestyle. 

When using protein powder, keep in mind that too much protein can be bad for your liver and kidneys.

Types of Protein Powders 

There are different types of protein powders available on the market. Here are some alternatives to whey protein. 

• Pea protein- this is a good plant source as it contains 20 to 25 grams of protein in a scoop. This is excellent for weight management. According to doctors, pea protein will help in staying full in between meals. This is perfect for making after workout protein shakes. 
• Hemp protein- one of the most popular choices is hemp protein. Hemp is the king of all plant sources; thus, it is a complete protein. It contains all nine amino acids that are perfect for lean muscle growth and recovery of muscles. Moreover, hemp is a great source of omega-3 and omega-6 fatty acids. These are good for joint and heart health. It has a nutty flavor and doesn’t require any preservatives or additives. 
• Egg white protein- egg white protein can be easily absorbed by our body and there is little to less waste. A great thing about this protein is that it is free of fat and cholesterol along with being low in calories. 
• Plant protein blends- choosing the right protein powder can be a daunting task. A blend of protein is the best option if you are confused. The companies can offer a mix of hemp seeds, peas, and other ingredients. This is a top choice among vegans and many non-vegans as well because it tastes good. 
• Brown rice protein- another great choice is brown rice protein. You can rest assured that it is a complete protein and it is popular for its iron content. Since the protein is isolated, the content of carbohydrates is 2 grams. 

How Do You Know How Much Protein You Need?

Wondering how do you know if you are getting enough protein or not? It is quite simple, here is how you can do the math. 

According to the experts, an adult will need 0.8 grams of protein for every kg of their weight in a day. While recreational athletes require 1.1 to 1.4 grams of protein per kg of their body weight. On the other hand, a competitive athlete might require 1.2 to 1.4 grams. If the athlete does ultra-endurance sports, they might need 2 grams of protein per kg of their weight. As far as bodybuilders are concerned, they will require 1.5 to 2 grams for every kg of weight. 

For teenagers, the recommendations are based on pounds instead of kg. An average teen will need 0.4 to 0.5 grams of protein for every pound of their weight. For an athletic teen, 0.5 to 0.8 grams of protein per pound.

The Academy of Nutrition states that teenagers should be cautious when using it. This is because excessive intake of protein can be dangerous for kidneys. Furthermore, excessive protein consumption can even lead to dehydration. It is suggested to make sure teenagers get an adequate amount of proteins from solid food. 

How Should You Use Protein Powder?

When it comes to using protein powder, you have to keep in mind that you should take more than your body requires. Here are some tips you should follow when taking protein powder. 

You might have heard that you need to get protein powders right after a workout. The most important tip is to ignore this; it is just a misconception. Your body needs carb, before and after the workout. In fact, even during a workout, you need carbs. The reason is that they act as fuel for your body; carbs give power to your muscles. 

Yes, it is correct that your body needs proteins after a workout for recovery. However, the body requires a ratio of 4:1 or 5:1 of carb to protein. 

Most protein powders have 20 grams of protein in a scoop. So, you will need 80 grams of carbs to go with protein intake in order to get the right amount of nutrients. 

Do You Actually Need Protein Powder?

We can easily get protein powder from whole foods like chicken breast, cottage cheese, whole grains, nuts, eggs, milk, fish, beans, and seeds. Most people don’t have a high protein diet and by now, you know how important proteins are for our body. For staying in shape and healthy, we need to have to maintain an adequate amount of proteins. 

Getting the right amount of proteins in allergen-friendly or restrictive diets is challenging. The diets that contain little to no meat can benefit from protein powder. Protein powders should not be used as a replacement for food. With the help of protein powder, you can have balanced nutrition. 

When it comes to athletes, they require large amounts of protein. This is the reason why they use protein powder. Another reason for using protein powder is its convenience. The protein powders have low carbs and fats as they are isolated from food sources. 

Generally, athletes might require 0.54 to 0.91 grams of protein for every pound of their weight in a day. It is crucial they must consume protein carefully, before and after a workout. This is because it will help their muscles to recover and grow. 

For example, you are running 25 to 30 miles every week. In such a case, you will 20 grams of protein and some carbs for a tough workout. To get protein from natural sources, you can take 1 cup of Greek yogurt with whole-grain cereal and berries. Or you can have 2 scrambled eggs, whole wheat English muffin, and fruit. 

How will you keep up the protein intake when you are busy? On days, when you are busy, you can take protein powder. Just keep in mind that you should not take supplements, which your body doesn’t require. Taking an extra amount of protein might turn into extra calories. 

According to sports nutritionist and dietitian, you can use protein powder as a replacement for a snack or a meal rather than using it before or after a workout. She also said that protein powders are not essential in case you have a proper healthy diet. 

An Alternative to Protein Powder 

There are many alternatives to protein powder. The best alternative to protein powder is protein pills. 

What Are Protein Pills?

Protein pills are a dietary supplement that contains protein powder in a capsule or pill. There are different types of protein powders used for creating the pill. Most commonly, protein pills use whey, soy, bone broth, or collagen. In some cases, beef, pea, and casein powder are used. 

Powder Vs Pills- Which is Better?

This is a tricky question to answer. There are some trainers, athletes, and bodybuilders, advising you to bring changes in your eating habits rather than using supplements. However, some experts suggest you might need protein powder or pill for boosting your training performance. 

When it comes to deciding between pill or powder, you have to consider your own preference. Protein powder can be better if you want to take it during, before and after a workout. This is because it can get absorbed easily. Moreover, you can take the powder with different foods like egg whites or fruits to make shakes. 

As far as pills are concerned, you cannot take pills during or after a workout. It needs time to get absorbed, this is why you should always take it before the workout, you can find out more about it here. Another thing that you must focus on is concentration. Since it is not possible to put whey protein in the capsule, it is not available in pills. 

Here are the benefits of both, pills, and powder to help you decide. 

Benefits of Using Protein Pills 

Some of the benefits are:

• Pills will provide you all nine amino acids when they are absorbed. 
• Carrying protein pills is much easier and much more convenient than protein powder

Benefits of Using Protein Powders

Following are some of the benefits of powders:

• Protein powder can quickly get absorbed by your body. It can go faster in your blood than a pill. 
• Using it before, during, and after a workout is easy. 
• Mixing it with fruits or egg whites is simple and convenient. You can easily create a wide range of protein shakes. 
• It is hydrolyzed protein powder that has high biological value. 

The thing to Keep in Mind When Using Protein Powder 

Let’s face it, protein powder is a supplement and it has to be FDA approved before introducing into the market. The manufacturers have to ensure their product is safe for consumption. There are many protein powders that might contain some ingredients that are supposed to be in there. 

This is the reason why you should always buy protein powder from a reputable company. To stay on the safe side, it is recommended to get a powder that has a seal from independent verifiers. According to experts, it is suggested to consult with your doctor before using a protein powder. 

Final Word 

Therefore, if you are confused between protein powder or protein pills, it all comes down to your lifestyle, preferences, and needs. We all know proteins are good. If you are not getting enough of it, you can use protein powder. Just make sure you are getting it from a reputable company. 

There are people who find it difficult to eat after a workout, in such case protein powder comes in handy. However, some people can only be satisfied with solid food. For such people, protein-rich food is what they need. Either way, you have to make sure your intake is balanced throughout the day. For people who want to build muscles or need definition, protein powder can work wonders.