Protein powder is simply a powdered form of protein molecules found in real foods like milk, meat, and vegetables. Many people on diets (either for weight loss or to build muscles) can benefit from taking additional protein. Protein is essential for the building of strong muscles, healthy bones, and an effective immune system. With all the types of protein supplements out there, it can be difficult to choose which to use and how to use it. To avoid some risks of taking protein powder, such as kidney injuries or bone damage (both caused by consuming too much protein), it is important to research how much protein to take and what kind based on your lifestyle and health goals.

When should I take protein supplements?

Protein is an essential nutrient for your overall health. Research has shown that protein is important for the basic functions of the body. If you do not have protein from a natural source at a meal, such as with a fruit-based breakfast, then adding a protein supplement is appropriate. It is also beneficial to replace empty calorie snacks, like chips or candy, with protein-rich snacks, such as a protein shake. Additionally, athletes need extra protein to build muscle tone. Drinking a protein supplement before or after a workout can help you see results faster. Take your supplements two hours before or two hours after exercising for ideal results.

Protein Powder Diet – How To Add Protein

Drinking protein shakes is not the only way to use protein powder. Many people do not like the taste of the powders, and are less likely to eat them in liquid form. There are three basic ways you can add protein powder to your diet:

• Meal supplements: If you can take the taste of protein powder, then drinking a shake as a meal supplement is highly effective. Choose a mix with several flavor options for the best taste.
• Snacks: Protein supplements also make ideal snacks. If you like the taste, you can mix the powder into any liquid for a snack. You can also sprinkle the powder onto solid foods, or eat a protein bar rather than powder.
• Meals: Sprinkle the powder onto your regular food or mix it in before hand for an extra protein boost at mealtime. Use flavorless powders to disguise the taste of the powder and mix it into soft foods, such as mashed potatoes or guacamole.

Types of powder

Protein powder comes in a variety of forms from a variety of sources. The most popular sources are whey, vegetables, and egg.

• Whey: Whey protein comes from milk. It has 20 percent milk protein and 80 percent casein protein. Whey is the most economical, best tasting, and highest quality.
• Vegetable: Vegetable proteins obviously come from vegetables. This is the best option for vegans. Soy and hemp-based proteins are the most popular. Soy and hemp proteins supply all 8 essential amino acids. Other vegetable proteins do not.
• Egg: Egg proteins take protein from egg whites. Egg protein is low in fat and carbs, which makes it a popular option.

The best protein powders

• The best powders have a variety of characteristics, including:
• Time release technology
• BCAA fortification
• 90 percent protein content

Finding the right protein powder can be a challenge, but if you look for the above criteria and you are sure to find the best protein powders out there. Our natural grass fed whey protein in our VITAL WHEY® product combines all these attributes, to insure you get the highest quality protein powder available.