Knowing How to Use Protein Powder For The Best Result
We talked about how to tell if you need some protein powder to boost your health in the last article. Today we’re going to talk about HOW to use it.
#1 Know your limits.
Most experts believe that 50 to 60 grams of protein a day is the optimum range for most adults. Keep in mind that excessive protein can strain your kidneys and cause you to become dehydrated. As a bonus, reducing serving sizes will help you save money too.
#2 Choose dairy.
Whey and casein are the main ingredients in many brands. They’re both complete proteins suitable for adults who eat dairy products.
#3 Stay vegan.
If you’re a vegan or avoid animal products for any reason, you still have a number of convenient options. Look for brands with ingredients like soy, peas, or hemp.
#4 Add flavor.
You may need to experiment until you find a brand you like, especially with soy products that can have an especially strong taste. Many powders may also seem more palatable when mixed with milk instead of water.
#5 Read the label.
The FDA doesn’t regulate protein supplements, but there are independent organizations with a long history of quality testing for the industry. To avoid contaminants and other risks, check that the label has seals from NSF International, UL, or USP.
#6 Consume after workouts.
There are different opinions about the most effective way to eat after a workout. Still, consuming anything high in protein along with some complex carbohydrates is a winning strategy.
#7 Spread it out.
It’s important to space out your protein consumption so your body can digest it safely and successfully. That usually means 30 grams or less for each meal or snack. Frequent, small servings of protein may also speed up your metabolism and help you lose weight faster.
#8 Make your own.
If the high price of protein powder is holding you back, you can achieve the same results much more cheaply at home. Visit your local library or browse online for recipes for making your own supplements. It can be as simple as adding almond meal to dry milk.
Protein powders from reputable manufacturers are safe for most adults. However, you can probably fulfill your protein requirements at less cost by ensuring that you get enough protein in your regular food.