If you’re new to the gym chances are you have some questions about supplements. When it comes to which supplements to choose, protein powder is often considered the most fundamentally important building block of achieving peak body composition. In addition to building muscle and losing fat, protein always provides the body with numerous other health benefits you might be unaware of.
Although a variety of protein powders and products exist in the marketplace today, people may find it difficult to ascertain quality products from subpar ones. With so many varieties and types of protein available for consumers – you may think the perfect protein powder doesn’t exist. Or does it?
In this piece we’ll dive into the benefits of protein powder and what you should look for in a high-quality protein powder.
The Health Benefits of Protein
When it comes to muscle growth and development it can be difficult to consume adequate amounts of protein on a consistent basis. Consuming protein-rich foods and supplements can help make people feel fuller for longer periods of time – resulting in smaller portion sizes and less frequent snacking.
Protein is essential for muscle growth. Athletes, bodybuilders, and gym enthusiasts alike consume protein shakes to help them meet their daily protein requirements and build muscle after strength training. A 2018 analysis of over 49 different studies supported the use of protein supplementation for improving muscle size and strength in healthy adults who perform resistance exercise training (1). Studies have indicated protein intakes of around 1.6g/kg/day helps to maximize hypertrophic potential of skeletal muscle (4).
Protein can also help to repair damaged muscles and tissues. Athletes find that protein powder can speed up recovery times and soreness following strenuous workout routines (2). Muscle damage is reduced thereby improving muscle performance and muscle protein synthesis.
Eating can help boost your metabolism. Protein has a much higher thermic effect than fat or carb sources, meaning it can significantly boost metabolism and increase the number of calories burned. In fact, one study indicated that higher-protein groups burn up to 260 more calories per day than low-protein groups (3).
When to Take Protein?
Although there are a lot of misconceptions about when protein should be taken, the general consensus is that daily protein intake is the most important factor in workout and body composition success. However, one study found that consuming protein within 1 hour of post-resistance exercise has a small but significant effect on increasing muscle hypertrophy compared to waiting 2 hours or more (5).
Types of Protein
When it comes to protein you may consider all types to be created equal. However, that’s not always necessarily the case. The most common types of protein include:
- Whey: Made from the liquid remaining after milk has been curdled and strained. It is the byproduct of manufacturing cheese or casein.
- Casein: A main protein found in dairy products, comprising around 80% of the total protein in cow’s milk.
- Pea protein: Protein product derived from yellow peas and contains all nine essential amino acids.
When it comes to which variety of protein is considered superior you might be unsure. Studies have actually indicated that pea protein is just as effective at increasing strength, body composition and muscle thickness compared to whey protein (6). If you’re still wondering what the perfect protein powder is…look no further than Clean Plant Protein by XEELA®.
Why Choose XEELA?
XEELA Plant-Based Protein is the best tasting and most effective plant-based protein on the market. Made with organically sourced pea and rice protein – it contains 25g of protein and only 150 calories per serving. Tested, approved, and verified by the Banned Substance Control Group – XEELA Protein mixes effortlessly and creates a creamy protein shake each and every time.
If you’d like to learn more about Clean Protein by XEELA, feel free to contact us for additional support.
Yours in health,