Every day we eat. In order to fuel our bodies and provide them with sufficient energy it is important that we consume healthy foods. Having a balanced diet can improve the health of an individual in various ways. It is important to take vitamins, drink fluids, and consume foods that belong to different categories: carbohydrates, protein, milk and dairy products, fruits and vegetables, and fats and sugars. With so many people on vegetarian and vegan diets, a large portion of our population is not consuming enough protein, resulting in unbalanced and unhealthy diets. This is where the benefits of protein powder come to play.
Throughout the past week I have been investigating protein powder and how adding it to your diet can benefit your health. I learned that protein powder is “a popular nutritional supplement” and “an essential macronutrient that helps build muscle.”
The article evaluated the health benefits of protein powder: weight management, muscle, growth, recovery after exercise, and added nutrition. Taking protein supplements can help an individual “maintain a healthy weight or lose weight if necessary” as it allows people to feel full for longer periods of time, eliminating snacking and reducing portion sizes. The article mentioned a 2018 study which “suggests that protein supplements significantly improve muscle size and strength in healthy adults who perform resistance exercise training, such as lifting weights.” The article also elaborated on how protein powder can help athletes recover after exercise by helping “repair damaged muscles and tissues.” The last health benefit the article discussed was about how protein powder can add nutrition into the lives of people on vegetarian and vegan diets, which often result in protein deficiency.
The article discussed the different types of protein, including whey, casein, soy, pea, and hemp. I learned that soy, pea, and hemp protein are good supplements for people on non-dairy diets, while casein and whey protein contain dairy. The article explained how protein powders are not regulated by the FDA and mentioned a 2018 study that found “many of the best-selling protein powders contain heavy metals, such as lead, cadmium, and arsenic.” This surprised me as consuming metals could be very bad for your health. I am now more cautious of the proteins powders I am consuming, as I almost always check the labels.
The article explained the various ways protein powders can be used. Many people add a scoop into their fruit smoothies. Others mix it with water or milk. The optimal timing of when protein powder should be consumed is unclear as some studies say it is after a workout and others claim it is with a meal.
I believe this article did an excellent job of informing me about protein powder and some of the benefits it can have. I know have a ton of knowledge about this aspect of a healthy diet and I can share it with my friends and family. This article further developed my understanding of health and medicine by teaching me about the importance of consuming a sufficient amount of protein, a major aspect of a healthy diet.
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