As far as supplements and powder for gym are concerned there is no ‘One Size Fits All’ strategy or combination. In fact, there is a massive range on offer via our Prime Growth Nutrition store that serves to meet different health and fitness needs. Taking certain supplements or powders as part of a healthy diet and exercise regime can help build muscle, reduce or increase weight, increase overall body strength, and/or speed up the recovery time from injury.
Consuming protein supplements is not just for athletes or wanna-be Rambo types. It is an overall necessity for a healthy immune system and required for organs like your heart, brain, and skin to function properly. The nutrient is also touted for its ability to help control appetite and enhance muscle growth.
How much protein powder for gym you need typically depends on your exercise routine, age, and health. In this quick read, we’ll be taking a closer look at protein powder and give you the inside scoop on the many uses and benefits of this wonder supplement.
Protein Powder For Gym
To make such supplements, protein is extracted from animal or plant-based sources, which range from cow’s milk and eggs to peas, rice, and soy. During processing, naturally occurring carbohydrates, fats, minerals, and fibre are often removed, while supplementary nutrients, herbs, and even sweeteners may be added.
Anyone considering protein powder should understand that it is classified as a dietary supplement, which means it is not regulated in the same way as food or medicine, so it is always best to consult your Doctor and gain advice on which powder for gym suits your particular needs best.
Research has shown that protein blends are the way of the future with popular products like Nutritech Heavy Duty Protein taking the lead at Prime Growth Nutrition. We only need a certain percentage of fast-digesting proteins to kick start protein synthesis, after the initial spike it is up to the medium and slow-digesting proteins to continue protein synthesis allowing us to maximise muscle recovery, growth, strength gains and overall nutrition.
The PROVEN VI PROTEIN formula, used in the Heavy Duty Protein blend, makes use of a precise blend of fast-digesting proteins such as whey protein isolates and concentrates, medium-digesting proteins such as pea and rice isolates and the slow-digesting protein calcium caseinate to maximise protein synthesis and ensure muscle protein retention levels remain elevated for longer.
This formula works extremely well as the ultimate post-workout recovery shake but is also perfect for between meals or as a before-bedtime snack, loaded with 23 grams of protein per serving to help build muscle and complemented with 4.3 grams of naturally occurring Branched Chain Amino Acids to support recovery.
How Much Protein Does One Require?
How much protein you need is another crucial consideration when deciding whether you might benefit from supplementing your diet with a powder for gym. The amount thought to be adequate for most healthy people called the Recommended Dietary Allowance (RDA), is set at 0.8 grams per kilogram. For someone who weighs 68 kilograms, this translates to roughly 55 grams of protein; a 90-kilogram person requires about 70 grams of protein. People that exercise can enhance their progress by taking protein from 1.2g per kilogram up to 2.5g per kilogram.
All in all, protein powder for gym are nutritional supplements that can help build muscle, repair tissue, and make enzymes and hormones. Using certain protein powders for gym may also aid weight loss and help people tone their muscles. There are many different types of protein powders offered via Prime Growth Nutrition, including dairy-based and plant-based powders.
The Health Benefits Of Protein Powder For Gym
Protein is one of the building blocks of bone, muscle, and skin. The body needs it to produce hormones, enzymes, and other chemicals. A few of the many possible health benefits of protein powders include the following:
Weight Management
Eating protein-rich foods and taking supplements or powder for gym usually helps people feel fuller for longer. Feeling full tends to result in smaller portion meal sizes and less frequent snacking, which can assist a person in maintaining a healthy weight or losing weight if necessary.
Supplementing a daily diet with whey protein might reduce body weight and total fat mass in people who are overweight or obese. It can also reduce blood pressure, total cholesterol, and other risk factors for cardiovascular diseases.
Muscle Growth
Protein is essential for muscle growth. Many athletes and gym enthusiasts consume protein shakes because they understand that these drinks will help them bulk up after strength training. Research suggests that protein supplements significantly improve muscle size and strength in healthy adults who perform resistance exercise training, such as lifting weights.
A fundamental component of the SSA Core Series offered via Prime Growth Nutrition is one such example. The SSA Supplements Pure Whey is a great-tasting protein that has a wide range of benefits that you can come to expect from a whey protein of the highest quality. This blend of whey isolate, whey hydrolysate and whey concentrate creates the optimal amino uptake profile and has the following added benefits:
- Increased protein synthesis by 68%
- Stimulation of muscle growth
- Improved recovery and immune system support by increasing anabolic levels and decreasing catabolic levels
- Reduction of inflammation
- Production of cholecystokinin, a diet aid and efficient fat burner
Furthermore, this blend of whey contains an effective dose of digestive enzymes. This powerful combination would be a core product for any athlete and fitness enthusiast looking to make consistent progress. Protein supplementation has also been proven to be equally effective in both men and women. However, the effectiveness seems to decrease with age, as older adults have higher protein requirements than younger individuals.
Recovery After Exercise
Powders for gym, along with contributing to muscle growth, can help repair damaged muscles and tissues. As a result, athletes and gym enthusiasts may use protein powder to speed up recovery from muscle aches following their exercise regime. Many studies have shown that taking protein supplements after exercise can vastly aid recovery by reducing muscle damage and improving muscle performance and muscle protein synthesis.
Powder For Gym: Added Nutrition And Health Advice
The recommended daily intake of protein for people aged 19 years and over is 46 grams for women and 56 grams for men. People who find it challenging to meet these amounts of daily recommended protein, such as some vegans and vegetarians, may find that protein powder offers them a viable solution to the problem. Athletes, weight lifters, older adults, and people with chronic illness may need to exceed the general protein intake recommendation and this is where supplementation helps them do so.
Research suggests older adults and exercisers looking to support muscle growth may benefit from eating one-and-a-half to two times as much protein as the RDA. As we age, we lose muscle and research shows that boosting protein intake may increase strength and lean body mass.
One should always consult a Doctor or Dietician before using any powder for gym or supplements if you have any pre-existing medical condition. Those using prescription medication should also consult their Doctor before supplementing their diet with any of these products.
Before using protein powders, people should also calculate their nutritional needs. Those who do not get enough protein from their diet should definitely consider supplementing with protein powders.
When Should I Take Protein Supplements?
The optimal timing of protein supplementation is debatable and will be different for each individual and their body type. Many people suggest taking it after workouts, but research findings are inconclusive due to studies producing conflicting results. For example, many studies have shown that taking protein supplements with meals is more effective for weight management and reducing fat mass instead of taking them between meals. In contrast, other studies support the theory that a protein dose after exercise improves protein synthesis in those following a reduced-calorie diet. When you decide to take your supplements is up to you and what you hope to get out of it. It will also depend on the specific type of protein you are consuming.
How Do I Take Powder Supplements?
People usually mix flavoured protein powder for gym with water according to the directions on the packaging. Alternatively, many people blend protein powder with milk or fruit and vegetable smoothies.
Prime Growth Nutrition has a valuable breakdown and explanation of each and every product laid out perfectly on our website with recommended ways to consume each one.
How Do I Know Which Product Is Best Suited For Me?
If you are a healthy adult considering supplementation, you should evaluate whether your goal is to improve muscle mass, as most powders for gym are centred around enhancing muscle growth and strength. Older adults may benefit from increasing protein intake slightly, regardless of their exercise routine; however, for most of us, resistance training is more effective than simply supplementing with protein.
For those wanting to enhance their muscle growth which typically occurs with exercise, evidence supports taking 20 to 40 grams of protein at a time. Larger quantities can actually contribute to calories and can actually reduce muscle-building potential. So deciding to take extra scoops of protein powder at once is unlikely to be helpful. Rather stick to the amounts prescribed on the Prime Growth Nutrition website. Plant-based powders often have less protein, but shouldn’t be discarded as an option. Rice and pea protein, for example, have been shown to stimulate muscle growth similar to whey, a milk-based protein touted for its high quality and quick absorption rate.
For example, Prime Growth Nutrition offers the NPL Platinum Whey Protein Plus, which is a blend of whey protein isolate, concentrate and hydrolysate as well as egg white protein, micellar casein, pea, and rice proteins with no added sugar. The stage-release nature of these protein sources allows for continuous amino acid uptake and improved recovery. If increasing protein the old-fashioned way is not an option, taking a supplement can be very effective and convenient.
In closing, protein powders can be a very beneficial supplement for many people, especially athletes, older adults, vegetarians, and vegans. They are a convenient source of complete protein. At Prime Growth Nutrition, we are passionate about health, fitness and overall well-being and offer a wide variety of products to assist you in achieving your goals.
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