PROTEIN serves many vital functions in the body. In addition to being one of the building blocks of our hair, skin, nails, organs and muscles, it also promotes muscle growth and helps control appetite.
These days, plenty of protein supplements can help you reach your daily nutritional requirements - protein powders, ready-to-drink shakes and protein bars.
It is important to note that while these are convenient protein sources, these products are not meant to replace healthy protein-rich foods completely. Instead, they can be used to supplement your intake to help you meet your needs and goals.
Protein powders are concentrated sources of protein and produced from a variety of sources. Whey protein is made from dairy, while plant-based protein powders are usually made from soy or a blend of other proteins, such as rice, quinoa, pea, or flax seed.
Many of these products provide about 20-30 grams of protein per serving, and they're commonly used to create shakes and smoothies, although they can be stirred into many other foods, too.
The powder format lets you control how much protein you want to mix into foods such as shakes, smoothies, oatmeal, yoghurt and soup.
Protein can help support muscle strength and build muscle mass after resistance training.
And when it comes to plant-based versus dairy protein supplementation, one study comparing vegan and omnivore athletes found both soy isolate protein and whey protein equally effective for muscle building.
Protein supplementation has also been found to have a satiating effect, suppressing appetite and controlling hunger.
For this reason, protein powders can be incorporated into weight management plans within a reduced-calorie diet.
In older adults, protein supplementation has been shown to be an effective means to prevent and counteract sarcopenia, or loss of muscle mass, according to one study.
Whether your goal is weight loss, weight gain, or simply better health, consumers of all kinds can benefit from both plant-based and animal-based protein powders.
While it's important to include other sources of protein in your diet – such as fish, poultry, lean meat and plant proteins, including beans, lentils, and tofu – protein powders are a convenient way to add protein to lots of foods. They can be added to dishes such as oatmeal, soups and baked goods.
Protein shakes meanwhile can be used as a way to fuel before or to refuel after exercise.
*The writer is senior director, worldwide nutrition education and training, Herbalife Nutrition.
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