Protein powder is commonly used to develop muscle, but it also has one underappreciated side effect.
Protein powder is a simple method to get more protein into your diet because all you have to do is toss some into a healthy shake or protein smoothie to acquire those essential muscle-building elements.
Though you may believe that stocking up on protein powder will give your body a boost, it, like everything else, has its drawbacks. Not all of these adverse effects, however, will be harmful to your health. Some of them might assist you in reaching your fitness goals and being healthier as a result.
Many people utilize protein powder to help them achieve their health goals. Aside from helping you gain muscle mass, protein powder can also help you lose weight. "Dina Totosegis, RD, the founder of Sprouting Foodies, is a registered dietitian." Surprisingly, regular protein powder consumption has been proven to suppress the synthesis of hunger-inducing molecules like ghrelin."
And, believe it or not, protein powder does more than that to keep those pesky hunger pains away. Totosegis adds, "It can also boost the secretion of satiety hormones like peptide YY," says the researcher.
"This response causes you to feel less hungry and fuller for longer," she explains, "which is a good combination for attempting to lose weight and control cravings."
There are many studies to support this up, which isn't unexpected. A high-protein meal, compared to a low-protein breakfast or missing breakfast, helped premenopausal women consume up to 135 fewer calories later in the day, according to a 2015 study published in Nutrition Journal.
In addition, several researchers have looked into the influence of protein powder in particular. I was sipping a whey protein drink actively lowered appetite, according to a 2019 study including nine young women with obesity.
These findings hold for both men and women. In a separate study published in Nutrition Journal in 2011, researchers discovered that drinking 20 grams of casein or pea protein 30 minutes before a meal boosted satiety and lowered the amount of food consumed. However, according to this study, when protein powder is given right before a meal, participants do not perceive improved satiety or eat less food.
So, whether you're trying to lose
weight or regulate your hunger throughout the day, protein powder can help you
achieve your objectives.