There are several reasons why you need protein as a man. One of the most common reasons is to aid you while you groom the body you desire. Others include its usefulness in minimizing hunger, boosting brain function, maintaining muscles, bone fortification, and developing your immune system.
This article includes some information on proteins that you need to know, and also takes an in-depth look at some of its key benefits. Read on to find out the nutritional knowledge you need in regards to meal replacement shakes for men’s weight loss:
How Much Protein Do You Need?
As a man, for every kilogram of the bodyweight you intend to achieve, you must consume between 1.2 – 1.6 grams of protein. It is common for individuals to consume their daily protein needs in two snacks and three meals. Of the recommended 2,600 daily calories, this can amount to 30 percent from proteins alone.
What About Protein Powder?
Like foods that provide protein, protein powder can also be an excellent way to meet your daily needs. There are several manufacturers of protein powder, so you need to check the labels to determine the right product. You can consider the following when determining the best option:
Contains Whey Isolates
Some of the best protein powders are made from whey isolates. These are high-quality proteins that contain the various amino acids you require, such as leucine.
First, you must avoid products with fake sugars. It is also essential you choose a product that contains less than or just five grams of sugar.
Look for the Informed Choice or NSF Certification.
Products with any of these certifications contain those nutrients or ingredients listed on the label.
Level of Calories
Excellent protein powder should provide not more than 150 calories when you consume 25 grams of protein. This is to ensure that the shake is not high in caloric content.
Shakes or Protein Bars?
If you want a high-quality protein snack, then a protein shake is your best option. Unlike protein shakes, other protein snacks like protein cookies and bars don’t provide the necessary amount of proteins you need.
The Truth About Protein
More is Good
Beyond muscle building, protein is still useful to your body. One effective use of protein is to minimize hunger. This prevents you from overeating, which would otherwise lead to heart diseases, obesity, or diabetes.
For those that are looking to lose weight, protein can also help. Making proteins a significant source of your calories during weight loss can help in the preservation of calorie-burning mass. Despite increasing protein intake, you should also understand that it won’t damage your kidneys.
All that happens is that you use the excess as energy.
All Sources are not the Same
When choosing the foods for your protein diet, you should understand that there may be differences between dairy products and plant-based protein. Dairy products offer an excellent source of protein. For plant-based foods, you need to increase your food intake by up to 25% to get the right amount of proteins.
Also, you may have difficulty losing weight if you’re consuming lots of legumes and beans since they contain carbs. You must carefully balance your carbs, fats, and lean protein intake in meeting your daily calorie count. Knowing the difference between the effects of carbs and fats is also crucial.
Carbs will make you feel hungry quickly since they provide more blood-sugar. Fats, on the other hand, do well to keep you full. This is why carbs are usually the culprit when you find it difficult to control your weight.
What Are Some Good Sources of Protein?
There are several sources of proteins. The most common are beef and chicken, and most people consume these. Regardless, you can try these other sources for additional nutrients and a difference in taste:
Duck breast offers a juicy, savory taste, and you can still get below 200 calories with each portion. You can get 21 grams of protein from three ounces of duck breast, and they are as lean as the regular chicken breast when eaten skinless.
Other sources include:
- Fresh Mozzarella
Fuel for Workouts
Muscle growth, when you work out, can be more effective depending on how you consume your proteins. You can choose to consume protein before and after your workout session.
Split your dose into two portions. You should also add a small number of carbs to provide insulin. The presence of insulin slows down the breakdown of protein for faster muscle growth. The carbs will also provide a source of energy and prevent the body from converting protein to energy.
Anyone Can Use Powders
Many people have the wrong idea regarding protein shakes, supplements, and bars. These products are excellent for everyone and not just athletes or fitness enthusiasts. The best of these products is the protein powders.
One of the benefits of these powders is that the body absorbs them rapidly – usually within 15 minutes after consumption. They also offer essential amino acids like leucine. You can also get casein from protein supplements to provide amino acids and aid bodybuilding while you sleep.
Know Your Timing
Choosing the right time to consume proteins is essential. This is because the body is continuously building and breaking down protein. If you decide to consume 30 grams of protein, the body will perform a synthesis of the protein.
These can last up to three hours. So, if you decide to limit your protein intake to just once per day, it means your body only performs the synthesis and fuels muscle growth for about three hours. On the other hand, if you decide to spread it to three times a day, then you can enjoy muscle growth three times each day.
Spreading your protein is also vital since there is a limit to the amount of protein your body can process at once. In most cases, the result of consuming 30 grams is similar to consuming 90 grams of protein. The excess seems like a waste.