![\"protein](\"http:\/\/www.nutritionly.com\/wp-content\/uploads\/2015\/08\/protein-powder.jpg\")
<\/a><\/p>\nYou definitely have heard about it, maybe even used it, but do you know what exactly it is, what it does and how to get the maximum of this popular supplement that\u2019s just as common among athletes as coffee is among office workers.<\/p>\n
What It Is and Why You Need It<\/h2>\n
Protein powders are usually made of either soy, whey or casein. Since whey is water-soluble, it\u2019s often the preferred choice. Soy is better suited for vegan people, however, it doesn\u2019t taste very well.<\/p>\n
These powders are an excellent source for quality protein, which gives your body all the benefits that lean protein, like chicken, fish, meat or dairy products give. In fact, it is even better as you don\u2019t have to consume it nearly as much. Instead of cooking 5-6 carefully planned meals per day, you simply need to have a glass of your protein shake to fuel your workouts.<\/p>\n
A healthy adult, no matter if he is an amateur or a professional athlete, can get most of his protein from food, but there are also cases where protein shakes are irreplaceable. For example, teenagers or those who are just starting out with their exercise program need more protein to build muscle and fuel their workout sessions.<\/p>\n
When you are working out more than usual, to prepare for an important competition, a triathlon, marathon or some other event, your body also needs more protein. Since protein helps muscles to heal faster, it is also recommended to use protein powder after injuries.<\/p>\n
Last but not least, if you are an athlete who is also vegan, protein supplement is your only chance to get enough protein to be able to compete against other, non-vegan athletes.<\/p>\n
How Much To Take?<\/h2>\n
Beginners often tend to think that the more protein they consume, the faster their muscle will grow and performance will improve. But it isn\u2019t quite like that in real life. It only takes about 10-15 extra grams of protein to start building muscle.<\/p>\n
Many powders contain way more than that, some even up to 100 mg of protein in a serving. You don\u2019t really need all that, besides, it is bad for your liver and kidneys.<\/p>\n
Here is a simple guide to follow about how much protein you need:<\/p>\n
- \n
- Teenage athletes \u2013 0.9-0.10 g per lb<\/li>\n
- Recreational athletes \u2013 0.5-0.75 g per lb<\/li>\n
- Competitive athletes \u2013 0.8-0.9 g per lb<\/li>\n
- Bodybuilders \u2013 0.7-0.9 g per lb<\/li>\n<\/ul>\n
Most nutrition experts agree that adults (or teenagers) should not take more than 0.9 g of protein per one pound of their body weight, but there are also some professionals who say that effective dosage starts at around 1-1.5 g to even as much as 2 g if you really want to gain muscle mass.<\/p>\n
Now, do your math and find out how much protein do you need per day, in total. Then take a look at your menu and see if it covers all that. If not, head out to the sports nutrition shelf in the local grocery store or pharmacy.<\/p>\n