How to Use Protein Powder | Beginner's Guide
How to Use Protein Powder | Beginner's Guide
Are you working out but think you can't support your nutrition enough? Then protein powder can be an effective aid for you! But before you grab your shaker, let's take a look at the questions of when, how and how much. Because correct use = maximum benefit! 💥
🥄 What is Protein Powder?
Protein powder is a food supplement obtained from protein-rich sources such as milk (whey & casein), eggs, plant sources (peas, rice, soy). It helps repair muscles, form new muscle tissue and the recovery process. It is especially used to balance muscle breakdown after training. 💪
👥 Who Should Use Protein Powder?
🏋️♂️ It is an ideal supplement for athletes who lift weights and want to gain muscle.
🧘♀️ It can also be used by those who want to prevent muscle loss while doing cardio.
⏱️ It is a practical supplement for busy individuals who skip meals.
🥗 It is also suitable for those who cannot meet their daily protein needs naturally.
🌱 Vegan & vegetarian individuals can choose plant-based protein powders.
⏰ When to Consume Protein Powder?
💪 Post-workout (first 30-60 min): This is the most effective time for recovery during this period when muscles are worn out. Whey protein is recommended.
🌞 In the morning on an empty stomach: It is preferred to balance the amino acid levels that decreased during the night.
🍽️ As a snack: Provides a feeling of fullness, helps balance blood sugar. It is a savior especially on busy days.
🥛 Before bed: Slow-digesting proteins like casein support muscles throughout the night.
🧃 How to Prepare?
🥤 Standard: Mix 1 scoop (~25-30g) of protein powder with 200-300ml of water, milk or plant-based milk.
🍌 Smoothie: You can prepare a much more delicious meal by mixing banana, milk, oats, peanut butter and protein powder in a blender.
🍽️ Add to recipes: Yogurt, pancakes, cakes, porridge, protein balls... You can be as creative as your imagination!
⚖️ What Should Be The Daily Dosage?
Average protein requirement: 1.2 – 2.2 grams per kilo ➡️ For example, for a 70 kg person, this corresponds to 84 – 154g of protein . Protein powder should only provide part of this amount. A balanced diet should always be the basis. 🥗
❌ Common Mistakes
🚫 Relying solely on protein powder would mean neglecting basic nutrition.
🚫 Consuming more than necessary can put a burden on the body.
🚫 Choosing poor quality products will result in ineffective results.
🚫 Mixing it with just milk instead of water can upset the calorie count.
🚫 Using it with a sedentary lifestyle reduces its effectiveness.
👩🦰 Can Women Use It Too?
Absolutely yes! Protein is necessary not only for muscle building; it is also necessary for cell repair, immune system and metabolism. Women can also use it safely in the amount appropriate for their goals. The fear of building muscle is unfounded; regular use provides a fit look and a tight body. 💃
🔜 Continue: Which Protein Powder Should You Choose?
