ToughTrain - Fitness Products

Protein Supplements

What is Protein Supplement & Its Benefits?

Health conscious people are grabbing and consuming Protein Supplements on a regular basis. Available in the form of tubs of powder, bars, and shakes these dietary supplements are now dominating the market shelves. At times the slick marketing claims can be misleading. This makes it essential that we understand what exactly is a protein supplement and the benefits it has to offer.

What is a Protein Supplement?

Protein is a macronutrient that is found in whole foods such as milk, nuts, meat, beans, etc. It comprises of building blocks of the body - amino acids and promotes healthy muscles, skin, hair, bones, and nails. Supplements are dietary add-ons that contain a significant amount of protein. These supplements prove to be helpful when you are not getting enough protein from solid food or your regular diet.

Protein supplements are derived from Milk, Rice, Pea, Egg, Hemp, Soy, Cranberry to name a few. Manufacturers along with proteins add vitamins, greens, nutrients, fats, grain, thickeners or fibers to enhance the taste of the end product. Not all protein supplements are made equal. Each one is tailored to cater specific needs. Thus, check the label thoroughly before you pick up your supplement. Also, remember that protein supplements are meant to be an addition to your diet and not a replacement.

Some of the benefits of protein supplements are

  1. High protein diet can curb your appetite and bring down hunger levels by improving the function of weight-regulating hormones

    Protein, Fats, and Carbohydrates have different effects on our body. Amongst all the three - Protein is the macronutrient that can keep you feeling full for a long time. This is because protein brings down the level of hunger hormone Ghrelin and boosts satiety hormone peptide YY. So, if you are looking at weight loss then considering replacing some amount of carbs and fats in your diet with protein-rich food or supplements.

  2. As muscles are primarily made up of protein, high protein intake can help you gain muscle mass and strength

    It is rightly said that protein is a building block of our muscles. Thus ingesting more protein can assist you in achieving more muscle mass. If you are into strenuous exercises like weightlifting and bodybuilding, then you should make sure that your body is getting sufficient protein. Regulating the protein intake will help you in preventing muscle loss when the body gets into the “catabolic state” especially during weight loss.

  3. Protein can help the body repair itself post-injury

    Protein the building block of muscles and tissues. Several studies support the fact the consuming lots of protein post injury can help in speedy recovery.

  4. Protein intake can reduce the risk of heart attacks and osteoporosis considerably

    Various studies have revealed that protein intake has excellent benefits for bone health. People who eat protein have better bone mass as they get old This is crucial for women, as they at a higher risk of osteoporosis after menopause. They can avoid weak bones and joint pains by ingesting plenty of proteins and exercising on a regular basis.

    Protein can reduce midnight craving and desire to have midnight snacks: Midnight cravings can be tough to combat. The best way to deal with them is to prevent hunger pangs in the first place. And you can do this by consuming protein before hitting the bed. The reason behind this might be the improved functioning of Dopamine - one of the hormones that facilitate carvings.

  5. Protein can boost metabolism and help in burning more calories

    The food we eat has a thermic effect on our body. Thermic Effect of Food or TEF means that the body uses energy to digest and uses the food nutrients. Compared to fats and carbohydrates, protein has a higher thermic effect. Hence, a high protein intake boosts the metabolism and increases the calorie burn rate. This can range from 80-100 more calories burned each day. Various studies have revealed that a high protein diet group burned more calories than a low protein diet group.

  6. Protein can lower high blood pressure

    Several studies have revealed that high protein intake can regulate high blood pressure levels, and prevent cardiovascular diseases and chronic kidney ailment. Another study published that along with lowering blood pressure, a high-protein diet reduced LDL cholesterol and triglycerides.

  7. Protein intake can help in shedding weight and maintain it for a long time

    Protein is rightly known as the king of nutrients. It can boost the metabolism, reduce calorie intake and cravings. This is why people who increase protein intake tend to lose weight automatically. In one study focusing on overweight women showed that eating protein at 30% of calories caused them to lose 5 kg in 12 weeks, without any other diet restriction. Another 12-month study conducted on 130 overweight people who followed a calorie-restricted diet, the high-protein group lost 53% more body fat than a normal-protein group who consumed the same amount of calories. So a modest increase in protein intake can help in weight maintenance.

  8. Protein does not harm healthy kidneys

    It is true that people with existing kidney ailments must avoid protein intake. However, the ones with health kidneys need not worry a bit. Numerous studies have revealed that high protein diets do not pose a risk to people with healthy kidneys.

Protein Supplements, Powders, Shakes Diet Tips & Guide

Choose from These Protein Powders My Lady!

Choose from These Protein Powders My Lady!

Various studies tell us that women need as much protein as men do. The myths that state protein can make women bulky, cause weight gain, affect the digestive system, etc. etc. have been busted time and again....

Hey Girls, Choose The Best Protein Powder Like This

Hey Girls, Choose The Best Protein Powder Like This

What’s the first image that comes to your mind when you hear about the word Protein Powder? Do you imagine a muscular guy with a well-sculpted body? If this is the case, then Protein Powders image needs a complete revamp....


Protein Shakes Can Make You Fat / Cause Weight Gain. True or False?

Protein Shakes Can Make You Fat / Cause Weight Gain. True or False?

There is a myth that a healthy diet is just about ingesting more and more protein. Wrong! You need protein but along with carbs and fats. But, majorly you need REAL solid food and well-balanced diet. Try...

Can Protein Supplement Cause Erectile Dysfunction

Can Protein Supplement Cause Erectile Dysfunction

Men are darn serious about building well-sculpted bodies. But, they know that they won’t achieve it by pumping rods and lifting weights. Thus, they opt for supplements to get a perfect pile of muscle and mass. If you are one...


8 Protein Supplements for Pregnant Women

8 Protein Supplements for Pregnant Women

Expecting a baby? Congratulations! It looks like you are excited and nervous at the same time! Well, since you are awaiting the arrival of your little one, we would advise you to be extra cautious about your diet.

Keep a...

7 Best Protein Powders For Vegetarians and Vegans

7 Best Protein Powders For Vegetarians and Vegans

Off late Vegan or Vegetarian diet has been a rage globally. The ones following Veganism or a plant-based diet are concerned about their protein intake.

Day in and out they deal with questions like - Will I...


Protein Shakes for Diabetics

Protein Shakes for Diabetics

There are a large number of protein powder brands available in the market today. Each powder caters to different needs and uses. From weight loss to muscle building, you have a large number of options available. But...

Do you know that Protein Supplements Can Harm your Kidneys?

Do you know that Protein Supplements Can Harm your Kidneys?

Everybody aspires to have a fit and muscular body. Both men and women yearn to flaunt figures just like their favorite celebrity. This is the reason we have a seen a surge in the number of people hitting the gym....


Top 11 Ultimate Protein Powders for Muscle Build-up

Top 11 Ultimate Protein Powders for Muscle Build-up

From egg whites to chicken, there are a large number of products recommended for muscle build-up. If in spite of consuming the natural protein sources and lifting weights you aren't getting the desired results, then your body might be in...

6 Best Protein Supplements for Gym Beginners

6 Best Protein Supplements for Gym Beginners

Just joined the gym? Feeling enthusiastic? Well, if you are looking forward to getting fit and build the body, remember it is a long-term plan. You cannot afford to get overwhelmed or impatient. There are no miracles;...


Health Enthusiasts, Come Let’s Make Protein Supplement at Home

Health Enthusiasts, Come Let’s Make Protein Supplement at Home

Protein powder is a blessing. Because consuming chicken bones is a little inconvenient. From muscle building to getting that well-toned body, protein plays a pivotal role. But, the controversies floating around protein powder consumption and its side...

Do I Really Need Protein Supplements to Build Muscles?

Do I Really Need Protein Supplements to Build Muscles?

Running, lifting weights, sweating, abs-workout, crunches and those hours of rigorous workout is something that I did religiously in the gym. My weight complemented my height, but I was a little lean. All I wanted was muscle...


The 10 Best Pre-Workout Supplements For Professionals

The 10 Best Pre-Workout Supplements For Professionals

Many pre-workout supplements in this industry are especially made for the professionals who want to make the most of their workouts. Numerous companies are claiming that they are producing the best pre workout supplements, which can produce...

Are Protein Supplements Safe and Good for Health?

Are Protein Supplements Safe and Good for Health?

Perfectly toned bodies, six-pack abs, and excellent build-up is a dream that manifests in each one's mind today. Gymnasiums are thriving with trainers and health conscious freaks. Amidst all the efforts of staying fit and maintaining a...