MAust Americans Get a lot of protein. But this did not hinder attention to these important large nutrients: In 2024, sales of protein supplement in the United States increased by 9 %, according to the market search company. Statista.
Many of this additional protein are rushed into tremors. But does protein actually shake?
Benefits vibrate protein
If you are worried because you don’t get enough protein, the tremors offer a simple and comfortable way to get more. This is a special blessing if you do not have much time to have breakfast or to have a snack to refuel after exercise.
Protein consumption after exercise is especially important if you are looking for Muscle buildingAnd moisturizing tremors and easy to drink per hour or so after that when your body is more accepted to the nutrients, according to National Academy of Sports Medicine.
Family doctor, Dr. Shannon Dowler, a member of the Board of Directors of the American Academy of Family Doctors, says that tremors cannot replace a balanced diet and nutritious density, but they can complete healthy eating habits, especially if you really need more protein.
Deller says it can be particularly useful if you are looking to gain weight safely, perhaps because you suffer from a lack of nutrition or have taxes on tax medical treatment such as chemotherapy.
Possible negative aspects to consider
Protein vibrations do not provide a group of other nutrients you get in a good diet. “I want to make sure [people] Do not add a protein to get rid of completely foods or meals. “
It is important to think about what is going on. Protein powders are High treatment It is not like obtaining high protein foods in your diet. Greek yogurt, flaxseed, chia seeds, or peanut butter [can] “Take a protein powder store,” says Bragagnini.
In addition, protein powder is also technically a nutritional supplement, and Nutritional supplements are not organized By the American Food and Drug Administration, as is the case in prescribed medications. This means that you are not guaranteed to get what you claim.
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If you buy a protein tremor packed in bottles, read the ingredients lists carefully. You may find that these tremors are “actually just drinking drinks with sugar in which a little protein occurs,” says Deller.
Praghenini adds that some bottled tremors may contain artificial sweeteners and sugar alcohol, which can make some people feel bloating and fry. Deller says other ingredients, although they are not of their nature “bad” for you, may not agree with you, like dairy if you are not tolerant of lactose.
It is also possible to get a lot of protein, so consider in general. “You can actually damage the kidneys with a lot of protein if you face kidney challenges,” says Deller. Excessive quantities of protein can also lead to constipation, headache and bad breathing, according to May clinic.
How do you know if you get enough protein
The best way to track your food and know how to measure nutrition recommendations. The recommended daily allowance is 0.8 grams per kilogram of body weight per day, according to what he said American Heart Association. (To find your body weight in kilograms, divide your weight in the pound by 2.2).
If access to this amount of protein is hard, it may be useful to consult with a registered nutritionist or nutritionist. “They will be able to analyze calories, body mass index, and other aspects of your lifestyle, such as the amount of exercise,” says Deller. They can then “make specific recommendations for your body and lifestyle to hit the purpose of the amount of protein you need.”
How to make a healthy protein
To choose more nutritious vibration, put these tips into consideration:
Add full foods
Complete your protein powder with fresh fruits and vegetables for a group of minerals, vitamins and electrolyte. “If you do not like to eat a large handful of spinach, you can really hide it well in the vibration of protein and still taste it,” says Deller.
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Touch and temperature experience
In addition to trying flavors, think about texture and temperature. For example, she says, she prefers her protein shaking “especially cold” and “Puréed very much”. Modify you until you find what is best for you.
Adhere to the lists of short ingredients
If you are buying a trend packed in bottles, search for one with a few ingredients as possible, says Bragagnini.
Choose protein powders by checking the third party
Some organizations test the nutritional supplements of quality and pollutants. Choose products with USP, NSF, or Consumer Laboratory Signs of their signs.
