1- What exactly is protein powder?
Protein powder can be considered a supplement, and even a food, which can come from various sources depending on its origin: milk, egg, soy or pea, among others.
2-What is the main function of protein powder?
Protein, as a macronutrient, is responsible for maintaining and repairing muscle tissue, among other functions. Protein powder is another way to consume it, as it can help us meet our daily requirements more easily as a result of its ease of preparation.
3-How much protein should I consume per day?
It will depend on the person, their goals and factors such as their weight and activity level.
A physically active person seeking to maintain or gain muscle mass could establish a range of between 1.8 grams and 2 grams per kilogram of body weight.
In other words, a person weighing 60 kg should consume 120 grams of protein per day. If in doubt, we recommend consulting a professional.
4- Is it necessary to take protein powder if I exercise?
It is not necessary. It is simply another way to reach the daily protein intake your body needs. If you meet your protein requirements through food (chicken, beef, tofu, etc.), you do not need to supplement. However, it is a practical option for those with high protein demands, little time to cook or who are simply looking for a different option.
5- Can I take protein powder without exercising?
Yes. You do not need to stop taking it on days when you do not exercise. Remember that it is a macronutrient your body uses for a large number of different functions.
6- When is the best time to take it?
There is no better or more optimal time to consume protein. Make sure you consume enough to meet your body’s needs throughout the day.
7- What are the differences between whey, isolate and hydrolyzed protein?
Concentrate:
Whey concentrate is obtained through mild microfiltration processes, retaining a higher content of carbohydrates, fats and lactose compared to isolate or hydrolyzed protein.
Its protein content varies between 30% and 80%, making it a source of high biological value and rapid absorption. Its main advantage is its affordable price, making it the most economical option on the market.
Isolate:
Isolate protein is characterized by its high purity and low content of fats, carbohydrates and lactose. It is absorbed more quickly than concentrate and is usually obtained through processes such as Cross-Flow Microfiltration or ion exchange.
Hydrolyzed:
Hydrolyzed protein is the purest and most bioavailable of the three options. It is obtained through hydrolysis, a process that breaks long protein chains into smaller fragments, facilitating ultra-fast digestion and absorption. Free of fats and carbohydrates, it is the least economical option.
8-Is plant or animal protein better?
Both are good options. Especially if you are vegan, plant protein will be the most recommended option. One of their main differences is that animal proteins (such as whey) contain all the essential amino acids. On the other hand, plant-based proteins usually need to be combined (e.g., rice and pea) to obtain a complete amino acid profile.
9-Can protein powder be used for cooking?
Yes. You can add protein powder to your recipes to increase their protein content. Some examples where you can easily incorporate it include pancakes, muffins, fruit smoothies, cookies and homemade cakes, etc.
10-Is protein powder better with or without flavor?
It depends on your preferences. Flavored proteins are usually the most popular, as they allow you to enjoy different sweet flavors. There is an increasing variety of delicious flavors that taste remarkably good. Unflavored protein may be an option if you are going to combine it in recipes and prefer another food to provide the flavor.
11- Can older people take it?
Yes, there is no maximum recommended age for supplementing with protein powder. In fact, it can be beneficial for preventing age-related muscle loss (sarcopenia).