The protein powder, Whey protein, in particular, is, along with creatine, one of the most researched and widely used supplements in the world. Its effectiveness is supported by numerous scientific studies and institutions such as the International Society of Sports Nutrition (ISSN), who consider it a useful tool to meet the protein needs of both athletes and active people seeking to improve their health.
What is protein powder and why is it so popular?
Protein is an essential macronutrient for the fabric construction and repair, including muscles. Although ideally it should be obtained from the diet (meat, fish, eggs, legumes, etc.), we often do not reach the recommended amount.
That's where protein powder comes in: a practical, fast, and high-quality supplement that makes it easy to meet your daily requirements without complications.
Proven benefits of protein powder
- Increase and maintenance of muscle mass: indispensable for those who train for strength.
- Improved muscle recovery: promotes the repair of fibers after exercise.
- Appetite controlProteins increase satiety, helping in fat loss diets.
- Support for bone and metabolic healthAn adequate protein intake protects bone mass and improves metabolism.
How much to take?
The general recommendation is to 1.6 to 2.2 grams of protein per kilogram of body weight per day.
Protein powder doesn't replace food, but it does help you reach those values. A standard serving is usually... 20 to 30 grams per serving (equivalent to a scoop).
When should I take it?
- After training: the most popular time to promote recovery.
- As breakfast or a snack: a quick and nutritious way to add protein to your day.
- Before going to sleepMany people take it as a nighttime shake to improve protein synthesis during rest.
How to take it?
- Mix with water or milk for a quick shake.
- Combined with fruit, oats or yogurt to make a complete snack.
- In recipes: pancakes, sponge cakes or protein smoothies.
Myths you should forget
❌ “Protein powder damages the kidneys”: in healthy people there is no scientific evidence of negative effects.
❌ “"It makes you fat"”What makes you fat is the excess calories, not the protein itself.
❌ “It’s only for bodybuilders”Any active person, male or female, can benefit from an adequate protein intake.
In summary: protein powder is a safe, versatile, and effective supplement to improve your training results, support your recovery, and take care of your long-term health.
👉 Discover our protein options at the official One More Up store: onemoreup.es
Follow us on One More Up and evolve with us.
Leave a Reply