Protein powder is a staple in the fitness community. It’s a great way to help anyone looking to add more muscle mass to their physique. But some women are uncertain if protein powder is right for them. They worry they may not be doing enough resistance training to require a protein supplement. And that leads to concerns that protein powder might cause weight gain. The truth is, protein powder can be beneficial to everyone! There are ways to incorporate protein powder into your workout to help you achieve your fitness goals.
Does protein support muscle building?
Protein powder promotes muscle building, but that’s not where the story stops. It also helps you maintain muscle and is crucial in muscle recovery! During any workout (especially weight training) muscle tissue will suffer small, microscopic tears. This is why we feel sore after a really well rounded workout. Protein powder helps our muscles repair that damage, making longer, more intense workouts possible. That means that protein powder can help you achieve whatever kind of goal you’re working towards. This stuff isn’t just for bodybuilders!
If you’re looking to bulk up then protein powder will give you the endurance to make that happen. If you’re trying to gain lean muscle, it can help in that department as well. Adding protein powder does not instantly add bulk. Diet and exercise are going to play a much bigger factor in what your results look like.
Is protein good for weight loss?
Absolutely! Many people don’t think of protein as a cornerstone to weight loss, but it can play a huge factor. Protein helps us stay fuller for longer, unlike carbs which provide quick bursts of energy. Protein releases hormones that make us feel full and this can lead to the consumption of fewer calories throughout the day. Studies have shown that having a protein heavy breakfast can help you avoid snacking between meals.
High protein diets can also help regulate your metabolism. Adding protein to your workout regime is going to help you build lean muscle. That muscle will help your metabolism stay consistent and keep your energy production up. This can be extremely helpful for people who have been put on a doctor recommended calorie deficit. If you are not feeding your body extra protein, it is likely that it will go into starvation mode. This can happen to anybody, no matter their size. This is why calorie restrictive diets often fail.
Your body senses a decrease in calories and slows down your metabolism so that it won’t burn through the energy as fast. Adding extra protein will keep your metabolism from slowing down and ensure that the weight you lose in a calorie deficit stays off!
Do women typically get enough protein?
Most women get enough protein in their day to day diet to maintain their current weight and muscle tone. However, if you are looking to increase muscle gains or lose weight, adding a little extra protein can be beneficial.
The amount of protein that most women get without supplements helps maintain muscle mass and weight. Adding a protein supplement or protein shake is essential if you are looking to build lean muscle. This is especially true if you have dietary restrictions that prevent you from eating a standard amount of protein. It’s also great if you have a busy lifestyle, where your diet might not consistently give you the protein you need (and we all probably fall into that category at times!).
So while it is true that most people get enough protein in their daily diet, adding more can help you meet your weight loss goals even faster!
Who should take protein supplements?
Protein supplements are helpful for most people, but there are some people who will benefit even more from them. Vegetarians, vegans and people who have restrictions on the kind of protein they can eat are people who would benefit from supplements the most. In fact, anyone who struggles to get protein in their diet should consider adding a supplement. People over the age of 40 may not absorb protein as efficiently, so a supplement can help make up the difference.
What are the benefits for women of protein supplements?
Protein isn’t just good for losing weight and building muscle. Protein is a great source of the amino acids we need to keep out bodies at their peak performance. While protein is important for anyone of any gender, scientific studies have shown that it can improve bone health in women. Osteoporosis is common in women as they age, so adding protein along with calcium supplements into your workout routine can help keep your bones strong. It is also extremely helpful in healing tissue and muscle damage.
Protein can also help with nail, skin and hair health. A protein supplement can even help improve your energy levels.
Are there any protein types that are beneficial for women?
There are many different types of protein supplements that women can benefit from. Here are five of the best!
Whey protein is the most common kind of protein supplement. This milk based protein is easy to find and pretty inexpensive. Whey protein can help boost weight loss, increase muscle mass and help keep you feeling full.
If you guessed that this protein is made from peas then you are correct! This hypoallergenic protein is perfect for anyone who has a lot of food allergies. Studies have shown that this protein is ideal for people looking to lose weight.
Brown Rice Protein:
This protein is a great option for vegans! It’s made from rice and is a little less intense than traditional protein sources. It still helps improve your workout performance, though it doesn’t seem to help with appetite or weight loss.
Egg White Protein:
If you’re lactose intolerant but you still want a complete source of protein, consider egg white protein! It is derived from eggs and makes a great alternative to whey protein. This protein is also lower in carbohydrates that other protein supplements. However, it still contains all of the amino acids your body needs.
This is another vegan friendly protein source. Hemp protein is a great source of Omega-3 and Omega-6. These fatty acids can decrease your risk of dementia and heart disease. However, it is a bit more expensive on average and it doesn’t help with weight loss and muscle gain as much as pea protein does.
Protein supplements may seem complicated, but the mystery surrounding them is due to simple misunderstandings. Protein powder is not going to cause women to gain tons of bulky muscle. It will help you maximise your current workout routine and can even help in your weight loss goals!