Protein powder is a popularly used nutritional supplement. Protein is a critical macronutrient that aids in building muscle and making enzymes and hormones. Utilizing protein powder may also aid in weight loss and toning muscles.
There are numerous types of protein powders in Australia, including dairy and plant based varieties.
Do Australians have a good diet?
Australians of every age generally have a poor diet. They do not consume enough of the five food groups and eat too many foods high in sat, fat, and sugar. Inadequate consumption of fruits and vegetables, in particular, is a risk factor for diabetes. Because of this, many suffer from obesity. Regular exercise as well as consuming protein powder can help mitigate many of these issues.
- Growth of muscles
Protein is critical for the growth of muscles. Numerous athletes and gym enthusiasts will be ingesting protein shake because they believe that these shakes will aid them in bulking up after strength training.
A study analyzed the utilization of protein supplements such as protein powders in Australia for this purpose. The research revealed that protein supplements considerably improved muscle size and strength in healthy adults who performed weight training exercises.
Supplementation with protein was both effective in men and women in equal measure. However, the efficiency may be mitigated with age as older adults will have higher protein needs than young people.
- Exercise recovery
Aside from contributing to the growth of muscles, protein can aid in the repair of damaged muscles and tissues. Because of this, athletes utilize protein powder to enhance recuperation from muscle soreness after exercise.
Numerous studies reveal that ingesting protein supplements after exercise can help in recovery by mitigating muscle damage and enhancing muscle performance and muscle protein synthesis.
- Additional nutrition
The suggested daily intake of protein for people aged 19 years and over is 46 g for women and 56 g for men.
People who find it a challenge to meet these requirements include vegans and vegetarians. They may find that protein powder that is plant-based will offer an easy solution to the problem.
Individuals such as athletes, weightlifters, as well as people suffering from illness may need to have extra protein.
It is a good thing that Australians perform very well on many health measures. Australians live long, with more of them living in good health and generally self-report that their health is well. Regular exercise as well as consuming protein powder will be helpful in boosting health for the long term.
Protein powder types
Whey is the most well-known and the one that researchers have typically focused on. However, it is not the only one. Other protein powder includes the following:
- Casein
This protein has glutamine which is an amino acid that speeds up recovery of muscle after exercise. Casein is from dairy, and people with milk allergies may find it unsuitable. The body processes casein more slowly, so it may be ideal to take in the evening.
- Pea
A majority of plant-based protein powders typically have pea protein which is a quality substitute to proteins that are soy or dairy based. Protein is an awesome source amino acid arginine.
Australian dietary guidelines have recommended healthy eating habits to enhance overall health and well-being. Nutritious diets mitigate the risk of diet-related diseases and protect against chronic illnesses. These guidelines recommend Australians eat a wide range of healthy foods from the five food groups each day. Vital nutrients for good health are found in varying amounts throughout the many different groups of food. Variety in diet maximizes the possibility of getting enough of these critical nutrients.
