Protein powder is a great way to get the nutrients your body needs, but it can be tricky to know how much and what type of protein powder to use.
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f you are a beginner, fear not; we will explain the different types of protein powder and how to use them. We will also give you tips on how and when to use protein powders and the best ways to consume them.
What is protein powder, and what are its benefits?
Protein powder is a concentrated powder form of protein typically derived from plants (soy, rice, peas, hemp) or animals (wheat, casein, egg). Protein powder is used as a convenient and versatile way to get the nutrients your body needs, along with various additional benefits.
These benefits include muscle growth and recovery, weight management, added nutrition, hormone balance, and a boost to your metabolism.
Some protein powders are specially formulated for specific purposes, such as post-workout recovery or weight gain, while others are for more general purposes.
Muscle Growth and Recovery
When we exercise, we cause microtears in our muscle fibers. While these might sound scary, they actually aren't a bad thing. In order to build muscle, it has to break down first. Our bodies send amino acids to the site of these tears to help repair and build the muscle back up, making it stronger than it was before.
Essential Amino Acids
This is where protein powder comes in. Amino acids are the building blocks of protein, and they help repair and grow muscle tissue. Protein powder provides your body with the amino acids it requires to build muscle.
There are 20 amino acids that our bodies need but not all of them we can produce on their own. Protein powder is a concentrated source of these essential amino acids, which makes it an ideal way to get a boost of these nutrients.
There are several types of amino acids, and each plays a different role in the body. The nine essential amino acids are:
- Lysine: helps build muscle and maintain bone strength
- Histidine: facilitates the creation of blood cells and tissue repair
- Threonine: is essential for creating collagen and elastin
- Methionine: aids in the absorption of zinc and helps remove heavy metals like lead and mercury
- Valine: helps with muscle coordination and mental focus
- Isoleucine: helps with wound healing and immunity
- Leucine: regulates blood sugar levels and helps facilitate muscle growth and repair
- Phenylalanine: is necessary for specific brain functions
- Tryptophan: is a precursor to serotonin and melatonin, which regulate sleep, appetite,
By adding protein powder to your diet, you are helping yourself feel fuller longer and curb unhealthy cravings
Weight Management
Many weight management programs recommend high protein diets as a way to help you lose weight or maintain your weight because it helps you feel fuller longer. Protein powder works the same way. By adding protein powder to your diet, you are helping yourself feel fuller longer and curb unhealthy cravings.
Protein powder can help you lose weight by increasing your metabolism and reducing your appetite. Protein takes more energy to digest than carbohydrates or fat, so it helps you burn more calories. Protein powder can also reduce your appetite by making you feel fuller longer and keeping you from snacking between meals.
Added Nutrition
If you struggle with getting all the vitamins and minerals you need from your diet, protein powder can help. Because it is a concentrated source of nutrients, protein powder can help you fill in any gaps in your diet, so you get a nutrition boost with every scoop.
Hormone Balance
Protein powder helps your body maintain a healthy hormone balance. Hormones are responsible for a variety of functions in your body, including metabolism, appetite, and how your body stores fat. By consuming protein powder, you can help keep your hormones balanced and working properly.
Metabolic Boost
Protein powder can also give your metabolism a boost. When you consume protein, your body must work harder to digest it. This means your body burns more calories when you eat protein, which can lead to weight loss.
How to Use Protein Powder
Now that you understand all the benefits, like many others starting their protein powder journeys, you might be wondering how to use it.
Protein powder can be used in a variety of ways. The most common way is to mix it with water or milk and drink it as a shake. You can also add protein powder to smoothies, baking recipes, oatmeal, and more.
When it comes to how often you should consume protein powder, it depends on your goals. We will get to this below.
When to Use Protein Powder
Protein powder can be consumed at any time of day. However, many people find it most effective when consumed first thing in the morning or within 30 minutes of your workout. This is because your muscles are most receptive to amino acids during this time.
If you are using protein powder for weight loss, to add nutrients to your diet, to balance your hormones, or to give your metabolism a boost, you can consume it at any time of day that works for you. Just be sure that you include it as part of a healthy diet and exercise plan.
No matter how you choose to use protein powder, it is always best to speak with a medical professional before starting any new supplement.
Types of Protein Powders
As we mentioned above, many protein powders target specific goals. For example, some protein powders are designed for people who want to build muscle, while others are meant for people who want to lose weight. There are also different types like whey protein, soy protein, pea protein, casein protein, etc.
Tropeaka is a vegan plant-based protein supplementation made from a blend of pea, rice, and pumpkin protein. It is also soy, gluten, and dairy-free! Unlike whey protein powder or a whey protein concentrate, Tropeaka's plant-based protein is great for those with food allergies or sensitivities. There are several different formulas and flavors to choose from, too, so you can always find one you love.
Tropeaka Lean Protein Powder
Lean Protein is a healthy way to fuel your body while also helping you tone and build lean muscle.
This protein powder contains a combination of the Tropeaka Tri-Blend Protein (pea protein, sprouted brown rice protein, and pumpkin seed protein) and a complete amino acid profile. That means it provides what's necessary for tissue building and repair while aiding you with a powerful approach to muscle recovery.
The Lean Protein formula also features an organic herb and spice blend formulated to support those living an active lifestyle -- low in carbohydrates, sugar, and saturated fat -- making it the perfect option for everyday exercise and fitness schedules!
Tropeaka x Sarah's Day Fit Protein
This protein powder tastes great and specifically helps your body perform better with a healthy and delicious combination of plant proteins, healthy fats, and nutritious superfoods, alongside 100% natural flavors.
Like the Lean Protein formula, the Fit Protein is a powerful blend of 3 plant-based proteins with the addition of digestive enzymes. These enzymes ensure a comfortable digestion experience with no bloating!
Healthy fats from MCT oil and coconut milk powder, combined with superfoods like maca powder and dutch cocoa, means you stay fuller for longer. Fit Protein is ideal for keeping you satisfied and saying "NO" to cravings.
Tropeaka Pump Protein
The Pump Protein formula is alkaline, has a full amino acid profile, and is high in BCAA's, which makes it perfect for supercharging your workout, along with helping you build and maintain lean muscle mass.
Pump Protein is easily digestible and non-bloating, so the amino acids can continuously contribute to muscle growth and recovery.
Using Protein Powder for Muscle Growth and Recovery
When using protein powder for muscle building and recovery, the key is to find one that contains all the essential nutrients you need.
So do you use your protein powder pre-workout or post-workout?
If you are looking to build muscle, it is best to consume protein powder 20-30 minutes before your workout. This will give your body time to absorb the nutrients and put them to use.
For muscle recovery, consuming protein powder and other protein supplements during the anabolic window is best. This is the time after your workout when your body is most ready to absorb protein and rebuild muscle. It is generally accepted that the anabolic window is about 30 minutes after your workout. This gives your body time to start the muscle-building process.
It is also important to consume enough protein to ensure that the muscles have the building blocks they need to repair and grow in size. This process is called muscle protein synthesis.
A Note on BCAAs
BCAAs are essential amino acids that your body needs for muscle growth and recovery but cannot produce on its own.
While all protein powders contain some level of BCAAs, not all protein powders are created equal. Tropeaka Pump Protein is packed with BCAAs, making it the perfect choice for those looking to build muscle and recover quickly.
While protein powder is a great way to supplement your diet, it should not be used as your main source of protein
Using Protein Powder for Weight Management
Protein Shakes as a Meal Replacement
One common way to use protein powder for weight management is by drinking protein shakes. This can be a convenient and easy way to cut calories and shed some unwanted pounds.
When using protein powder as a meal replacement, it is important to find one high in protein and low in carbohydrates.
But First, Whole Foods!
Before reaching for that protein powder, fill up on whole foods first. Whole foods are the best source of nutrients and should make up the majority of your diet.
While protein powder is a great way to supplement your diet, it should not be used as your main source of protein. You should always strive to get the majority of your protein from whole foods, first.
Best Ways to Mix Protein Powder
As a Beverage
The most common option is mixing protein powder with water, milk, or a milk substitute, which we prefer and recommend, like almond milk or oat milk. Depending on the consistency you prefer, you can adjust the amount of liquid you use.
In Foods
Another way to mix protein powder is by adding it to food. This can be a great way to increase the protein content of meals without changing the taste too much. It also means you won't have to replace your meals or consume additional drinks or smoothies!
Some foods that go well with protein powder are:
We Love Smoothies!
Another popular way to mix protein powder is to use it as a base for a smoothie. This is a great option if you want a quick and easy breakfast or snack. Simply add your favorite fruits and vegetables. You can go as simple or creative as you want to -- like with this Chocolate Berry Protein Smoothie!
Fun Tools
If you find you're having a hard time mixing the powders or you want to get creative, there are some fun tools you can use.
Shaker bottles are a great way to get a smooth and lump-free shake every time.
Some other tools to help mix your protein powder are portable blender cups (these are great for when you're on the go!), a Vitamix, or just a regular old blender.
Tropeaka Lean Protein is a great protein powder for beginners. It is easy to digest and non-bloating
Questions We Hear Often
How much is in a protein powder scoop?
Most protein powders have between 15-30 grams of protein per scoop.
How much protein powder should you use?
Generally, it's recommended to have a protein intake of about 0.792 grams per kilogram of body weight or 0.36 grams per pound of body weight. For most protein powders, it is recommended to use one scoop per 8 oz. of liquid.
If you are using protein powder for weight loss, you may need more protein to help preserve muscle mass as you lose weight. If you are very active, you may also need more protein to support your activity level.
Make sure to check the label of your protein powder for specific directions. Consuming too much protein can have negative side effects like weight gain and gastrointestinal distress.
Should you drink protein shakes every day?
Protein shakes are a great way to supplement your diet and reach your fitness goals. As long as you are not exceeding the recommended intake of protein for your body, you can drink protein shakes every day.
Does protein powder make you fat?
This is a common question, and the answer is no, protein powder does not make you fat. Protein can help you lose weight by keeping you full and satisfied throughout the day. If you are gaining weight, it is most likely due to a calorie surplus, where you aren’t burning as many calories as you are consuming, or increased muscle mass from workouts.
Which protein powder is best for beginners?
Tropeaka Lean Protein is a great protein powder for beginners. It is easy to digest and non-bloating, so you can feel confident that your body is absorbing the nutrients. It is also high in protein and low in carbohydrates, sugar, and saturated fats, making it a great choice for those looking to lose weight. The complete amino acid profile makes it perfect for muscle growth and recovery.
Click the link to try it out! And, thank you for reading.
