Protein supplements work best for your health and muscle recovery when they fill gaps in your daily nutrition instead of taking the place of whole foods. To support muscle growth and overall health, focus on getting enough nutrition throughout the day and timing your meals well, rather than just relying on shakes after your workouts.
“Protein is an important nutrient for building muscles, healing tissues, and keeping the body functioning well. Good sources of protein include whole foods like eggs, fish, and beans. Many people also take protein supplements to help meet their daily needs. Using protein supplements correctly can provide benefits and avoid health problems,” Dr Anshul Singh, from the Clinical Nutrition and Dietetics Department at Artemis Hospitals, tells Health Shots.
How to use protein supplements effectively?
To use protein supplements effectively, follow these tips:
1. Pick the right type of protein
Whey protein digests quickly, making it great for recovery after a workout. Casein protein digests slowly, so it’s best to take it before bedtime. Plant-based proteins are suitable for people who cannot have dairy or follow a vegan diet.
2. Find the correct dose
The amount of protein you need each day depends on your age, activity level, and health goals. Generally, sedentary people should aim for 0.8 to 1.2 grams of protein per kilogram of body weight. Athletes, on the other hand, may need 1.6 to 2.0 grams per kilogram.
3. Eat at the right time
Eating protein at the right time improves its benefits. After exercising, protein helps muscle recovery and growth. Taking it in the morning provides energy. Protein also helps prevent muscle loss. Consuming casein before bed supports muscle repair and recovery during the night.
4. Combine with a healthy diet
Supplements should not replace whole foods they should add to a healthy diet. Eating protein with fibre, healthy fats, and carbohydrates helps your body absorb nutrients and gain more benefits.
5. Stay hydrated
Eating more protein boosts your metabolism, which means your body needs more water to help with digestion and kidney function. Drink 2-3 litres of water each day to prevent dehydration.
Benefits of protein in diet
- Eating enough protein each day helps build and maintain lean muscle. It also helps prevent muscle loss as we age.
- It helps you feel full, reduces the total calories you eat, and supports healthy weight loss. Protein, calcium, and vitamin D work together to make bones strong and lower the risk of osteoporosis.
- Eating this food burns a lot of calories. The body expends more energy digesting it than it does digesting fats or carbohydrates.
- Proteins help your body make antibodies and repair tissues. They allow you to heal faster from illness and injuries.
Dr Singh says, “Protein supplements can greatly improve overall health if used correctly. They are an easy way to meet daily protein needs, build muscle, help with weight management, and support long-term health. However, moderation is key. Taking too much protein can put stress on your kidneys and digestive system.”
(Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek your doctor’s advice for any questions about a medical condition. At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.)
