If you work out a lot, you might need extra protein to repair your muscles after exercise and get stronger. It can be hard to get enough protein from food, so adding protein powder to your diet is a convenient way to get your protein intake high enough.
Benefits of Protein Powder
Protein Powder is high in amino acids, the building blocks of muscle. Amino acids help repair your muscle tissue after a workout and build it back stronger and bigger. They are the fuel you need to build muscle.
The amino acids in protein powder can also help protect your muscles from breaking down, especially when you're on a low-calorie diet or have a light-speed metabolism. This is one reason a lot of people who lift like to have a protein shake before bed, when the body will be without food for a long time.
When you're working on losing fat, protein powder can give you a leg up in a few ways. For one thing, it's very filling while containing relatively few calories, so it can keep you from feeling hungry when you're dieting.
Also, since protein powder supports your muscles, it can help your metabolism stay high. Muscle burns more calories than fat, so the here more muscle you have (even if you don't look big), the more calories you burn.
Plus, it takes more energy to digest protein than calories and fat, so the more protein you eat, the more calories you burn through digestion.
So, what's the best protein powder? It depends on your goals. If you want a fast-acting post-workout shake, stick with whey isolate and whey hydrolysate. If you want a before-bed protein, go for one that includes casein.