The body needs protein to build muscle, which is why bodybuilders eat protein-rich diets that include foods such as chicken breast, cottage cheese, fish and beans. However, it can often be easier and faster to drink a protein powder shake: it’s simple and takes seconds to prepare.
Here are some of the other pros and cons of the best protein powders (mejores proteinas en polvo):
Protein shakes can be easily transported to the gym for exercise
After exercise, it’s essential to refuel the body with a mix of carbohydrates and protein to aid recovery and stimulate muscle development. It’s great if you can get that fuel through protein-rich snacks, but the reality is that it can be tricky to carry a cooked chicken breast and a sweet potato to the gym. A protein shake (which also includes carbs) is more suitable for many busy people who need a quick hit of protein to improve their endurance and energy levels.
Whey powder is fast-acting
Protein powders and the best protein bars (mejores barritas de proteinas) made from whey protein are absorbed quickly by the body, which helps amino acids reach the muscles more effectively. That leads to a better workout and faster recovery.
It’s easy to monitor how much protein you’re taking in
If you’re eating plenty of natural protein, you may not need extra protein from shakes: one gram of protein per pound of body weight should be more than enough to stimulate muscle growth when combined with exercise. Your activity level will also determine how much protein your body needs to build muscle.
However… Protein powder is a supplement, not a whole food
You should not rely on protein powder alone to meet your body’s dietary needs. Foods such as beans and legumes that are rich in protein also contain essential elements such as fiber, antioxidants and phytonutrients that a healthy body requires.
Don’t overdo it
Overdoing it with a protein supplement can damage the kidneys, which have the function of metabolizing the body’s waste products. Too much protein can also leave the body dehydrated and, in extreme cases, increase the risk of developing kidney stones and gout.
Protein from natural foods does the same job as protein powders
Animal proteins and even vegan proteins, such as brown rice, fermented soy products and hemp, are just as good as protein powders. However, they can be harder to find and take longer to prepare than a shake.
A balanced diet that combines many natural protein sources and protein supplements is the recipe for improved training and increased muscle mass.