Health knowledge and news provided by doctors.

How protein supplements can improve your nutrition

Lana Bandoim's picture

Are you getting enough protein in your diet every day, or do you struggle to include a sufficient amount of it?


Although protein supplements are not a substitute for real food, they can greatly improve your diet. When you combine protein supplements with a balanced diet, they can help you put on lean muscle, lose weight and achieve your nutritional requirements. Research shows that when protein is consumed before exercise and within 30 minutes after finishing a workout, there is better muscle recovery and growth than when protein is not consumed.

Why protein?

Every cell in your body needs protein to function properly. Fingernails and hair are mostly protein, and your body needs protein to repair tissue damage. Protein is also used to create many body chemicals, hormones and enzymes. It is required as the building blocks of muscles, bones, skin, cartilage and blood.

Protein is considered a macronutrient, which means that along with fat and carbohydrates, your body needs a large amount of it. Vitamins and minerals are only required in small amounts. Your body does not store protein as it does carbohydrates and fats. This is why you need enough protein every day to stay healthy, and protein supplements such as ProCharge® Liquid Protein are a good way to meet this requirement. Protein shakes are another option that can work for you.

Benefits of protein supplements

According to The American Journal of Clinical Nutrition, research shows that protein makes you feel full longer than carbohydrates or fat. This is why protein supplements may be a good way to curb hunger with fewer calories. Studies conducted at the University of Ulm in Germany revealed that participants who used high-protein supplements to replace some meals along with a low-calorie diet lost more fat mass and weight than the participants who were not given the supplements.

Follow eMaxHealth on YouTube, Twitter and Facebook.
Please, click to subscribe to our Youtube Channel to be notified about upcoming health and food tips.

People who are trying to gain lean muscle mass can benefit from protein supplements. Research at Rice University showed that along with strength training several times a week, people who want to increase lean muscle should also increase their protein intake. Certain types of exercise, especially resistance exercise, damages muscle fiber. This type of damage is normal and stimulates muscle repair and growth. Protein and other chemicals are sent to the muscle to repair the damage. Some people may think that protein is used for energy, but this is not usually the case. It takes twice as much effort to convert protein into energy than carbohydrates and fats. Protein is only used in extreme situations such as starvation.

Some people may have difficulty getting enough of all the amino acids necessary for a healthy diet. If your diet is restricted because of illness or injury or you are recovering from surgery, your protein requirements may be higher than usual. A protein supplement may be just what you need during recovery. Vegans, who do not eat dairy protein, can also benefit from liquid protein supplements. The liquid can be added to almost any food or drink, and there will be no worry about protein deficiency.

Risks of high protein diets

Increasing the amount of animal products you eat in order to have a high-protein diet may be detrimental to your health. Animal foods that are high in protein are also high in saturated fat, which increase your risk of stroke, heart disease, several types of cancer and diabetes. A liquid protein supplement can provide all of the nine amino acids that your body does not manufacture, so you have a diet that is rich in protein while also being heart-healthy.

High-protein diets often have a reduced amount of carbohydrates. This could mean you may get too much salt and not enough potassium, calcium or magnesium that is found in whole grains, veggies and fruits. Protein supplements offer an alternative way to get this essential macronutrient.

Protein supplements are a convenient and easy way to get the protein you need if you are at risk of protein deficiency, which can lead to weakening of the immune system, loss of muscle mass and hair loss. According to the National Cancer Institute, protein supplements are a healthy way for cancer patients to consume enough protein. Also, the Merck Manual of Geriatrics recommends protein supplements for the elderly who are at risk of protein deficiencies.

There are 20 amino acids, and some are made naturally in the body while others must be obtained through diet. Everyone needs enough protein to live a healthy life. However, it is not always possible to get all of the essential amino acids through food. In addition, people who are trying to lose weight and bodybuilders may require extra protein, so supplements offer a solution.