Protein Powder: 4 Scientific Benefits for Workouts and Sports

Juliet D'cruz

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Do you want to improve your performance in sports or gym workouts? Studies show that one-quarter of Australians exercise by swimming, and one-fifth do weight lifting, according to Pureprofile. If you want to boost your performance for workouts and athletics, one of the best options is to increase protein intake through food and protein powder. Whether you’re lifting barbells, doing pushups, or riding bikes, here are some of the top benefits of the protein supplements: 

High-quality Complete Proteins

When selecting dietary supplements, it’s important to select ones with quality sources, including protein. Whey and casein are the two milk proteins found in a protein supplement. Casein is the liquid that’s removed from milk solids during cheese-making.

Both of these proteins are complete proteins. This fact means you get all nine essential amino acids (EAAs) that people must get from food and supplements. 

Some of the essential EAAs are branched-chain amino acids (BCAAs), which have been trending in recent years. They include the ultra-important amino acid known as leucine, which health experts consider the “quarterback” of aminos. 

There are some other benefits of these protein sources. They’re quickly absorbed and easy to digest. The main exception is when people have a milk allergy or are lactose intolerant.  

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Muscle Growth

This goal is an essential one for athletes, weightlifters, and bodybuilders. If you want to build lean muscle mass, it’s practical to boost your body’s protein intake through food and supplements like powders.  

Regular workouts and healthy diet are both important for muscle growth. Food is one of the best sources of high-quality protein. However, you can also add protein with dietary supplements like powders.

In order to build muscle mass, you should add more protein to your “macro split.” This is your daily percentage of protein, carbs, and fat. Studies show that this combination of regular exercise and quality protein is important for building muscle mass.

Completed proteins can also provide other benefits. They include strength gains and muscle loss prevention. These are also important goals of many athletes and weightlifters.

Some of the best sources of protein supplements include milk, soy, and pea. If you’re vegan, then plant-based proteins like soy provide an alternative to whey and casein.

Workout Recovery

After a tough workout, tiny tears in muscle tissue need time to recover. Over time this can boost muscle mass. Consuming protein sources after workouts can help muscles heal. This can also help to prevent muscle loss. 

Lower Blood Pressure

Some studies show that certain proteins like whey might help to lower blood pressure. In fact, about half of American adults have this health condition, according to the Centers for Disease Control and Prevention. In some cases, this condition can cause serious health problems like heart disease.

Various studies have linked dairy products and proteins to lower blood pressure. Many animal studies and some human studies have shown that milk might produce this result. This seems to be due to peptide chains in dairy that form proteins. 

For example, one study showed that whey protein supplements reduced blood pressure by 4%. Other studies have also shown that casein might have the same effect. One caveat is that some past research only showed that milk proteins lowered blood pressure in people already diagnosed with the condition.

Taking protein powder can provide various benefits for exercisers and athletes, including complete proteins, muscle mass, and muscle recovery. They’re a tasty yet effective way to boost protein through shakes, pancakes, and soups.  

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