Amazing Facts About Costco Protein Powder: Protein powder is a popular dietary supplement. Protein is an essential macronutrient that benefits build muscle, repair tissue, and produce enzymes and hormones. Using protein powder can also help them lose weight and tone their muscles.
There are many types of protein powders, including milk and herbal powders. This article will explain the health benefits of protein powder and the different kinds of Protein available.
Table of Contents
Health Benefits of taking Protein:
Protein is the building blocks of skin, muscles & bones. The body wants it to make hormones, enzymes, and other chemicals.
Some of the potential health benefits of protein powders are as follows:
There are several types of protein powder.
Eating foods rich in Protein and taking supplements can help people feel full longer. The feeling of satiety tends to result in smaller servings and less frequent snacks, which can help a person maintain a good healthy weight or lose weight if necessary.
A 2017 study showed that whey protein supplementation could reduce body weight and total fat mass in overweight or obese people.
It can also lower blood pressure, cholesterol, and other risk factors for cardiovascular disease.
Protein is essential for muscle growth. Many athletes and gym-goers consume protein shake because they believe the drinks will help them gain weight after strength training.
A 2018 analysis of 48 studies supports the intake of a protein supplement for this purpose. Research suggests that protein supplements in healthy adults who do resistance exercises like lifting weights dramatically improve muscle size and strength.
The protein supplement was equally effective for men and women. However, its effectiveness may decrease with age, as older people have higher protein needs than younger people.
The researchers also found that once the Protein exceeds 1.6 grams (g) per kilogram (kg) of body weights (or 0.73 g per pound (lb) of body weight), participants felt no added benefit.
Recovery after Exercise
In addition to promoting muscle growth, Protein can help repair damaged muscles and tissues. Therefore, athletes can use protein powders to speed up the recovery of sore muscles after a workout.
Reports of most studies said that taking protein supplements after a workout can support recovery by reducing muscle damage and improves muscle performance and muscle protein synthesis.
The recommended daily allowance of a trusted source of Protein for anyone aged 19 and over is 46 g for women and 56 gms.
People who are struggling to get these amounts, including some vegans and vegetarians, may find protein powder an easy solution to the problem.
Athletes, weight lifters, the elderly, and people with chronic illnesses may need to exceed their overall protein intake.
Research shows that athletes with an intensive training program can benefit from around twice the recommended daily protein powder intake, between 1.4 and 2.0 g per kg of body weight. It equates to 111-159 grams per day for a person who weighs 175 pounds.
Types of protein powder
There are several forms of protein powder. Whey is the most prevalent protein supplement, and the one researchers have focused on, but it’s not the only one. Common types of protein powders are:
Whey: This water soluble milk protein is popular with athletes. It is a whole protein, which means that it contains all the amino acids that the human body needs in the diet. The body absorbs whey protein fast and quickly.
Casein: This type of protein powder is rich in glutamine, an amino acid that can speed up muscle recovery after exercise. Casein comes from dairy products and is therefore not suitable for vegans and people with allergies to milk. The body digests this Protein more gradually, so it is best to take it in the evening.
Soy: Soy protein is a great alternative to whey or casein for people who don’t consume dairy products. It also contains essential amino acids.
Peas: Many vegetable protein powders contain pea protein, which is high-quality soy and milk protein alternative. Pea protein powder is a good source of arginine and amino acids.
Hemp: Hemp seeds are whole proteins that also comprise essential fatty acids. It makes hemp an excellent choice for vegans or people with allergies to milk or soy.
Protein shakes differ in price and quality. The USA Food and Drug Administration (FDA) will not regulate protein powders.
According to the study of 2018, many of the best selling protein powders contain heavy metals like lead, cadmium, and arsenic.
Hence, people should always be careful when buying protein powders and take a product from a reputable supplier.
How to use protein powder?
People can add protein powder to their fruit smoothies.
Before using protein powders, people should analyze their nutritional needs. Those who don’t get sufficient protein in their diet may want to consider supplementing with protein powders.
However, it’s best to avoid too much Protein. Some powders comprise up to 80g per serving, which is too much for most people.
A study in 2013 found that long term excessive protein consumption can damage the kidneys and liver and affect the body’s bone and calcium balance.
Too much protein in the diet can also lead to a decrease in consuming other beneficial foods, such as fruits, vegetables, and high fiber legumes, which the body uses to feed and maintain gut bacteria.
The optimal time for protein supplementation is unclear. Many people suggest taking it after a workout, but research is inconclusive based on studies with inconsistent results.
For example, a study in 2018 stated that taking protein supplements with meals is more effective than taking them between meals for weight management and fat reduction.
In contrast, a well-known 2014 study reported that a 30gms dose of Protein after exercise improved protein synthesis in people on a low-calorie food.
People can mix flavored protein with water or milk according to the directions on the package. Alternatively, most people mix protein powder into milk, fruit, and vegetable smoothies.
Benefits of Costco Protein Powder :
Costco protein powder is an excellent source of high-quality protein
Costco protein powder promotes muscle growth
It lowers blood pressure
Costco protein powder may help treat type 2 Diabetes
It may help reduce inflammation
Costco protein powder may be beneficial for inflammatory bowel Disease
It enhances the body’s antioxidant defenses
It have beneficial effects on blood fats
Costco protein powder is highly satiating (Filling), which may help reduce hunger
Costco protein powder can help you in losing weight
Athletes may find it beneficial to take protein powder after exercising.
Protein powders can be a valuable supplement for many people, especially athletes, the elderly, vegetarians, and vegans. They are a convenient source of whole Protein. Sometimes they contain other nutrients as well.
However, not everyone needs extra Protein. People who eat a lot of meat, fish, dairy products, and eggs and don’t do intense strength training probably don’t need to take protein supplements.
People looking to supplement their diet with protein powder should choose the best quality product and consult their doctor or nutritionist before using it.