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Protein builds muscle, but it also helps regulate appetite and, according to research, plays a part in managing weight.
Around middle age, muscle mass begins to decline, and frailty (known as sarcopenia) may result. To combat it, consume sufficient protein for the growth, maintenance, and repair of cells.
One-third of adults over 60 don’t get enough protein, according to some estimates. And those who exercise regularly need protein to maintain muscle mass and for post-workout repair and recovery.
If daily intake is too low, the body acquires amino acids (the building blocks of protein) from your muscles. Multiply your weight by 0.4 for an estimate of your daily protein requirement in grams. For athletes, a rule of thumb is about one gram of protein for every pound of body weight per day.
While getting protein via a balanced diet is recommended, some people don’t eat animal proteins; others want to avoid the saturated fat and cholesterol found in some protein sources; and still others like the convenience and concentration of protein powders, which are often fortified with additional nutrients.
Vegan protein powders made from peas, hemp, and rice are available. Hemp protein powder, for example, is a plant source of complete protein, meaning it contains the right number and balance of essential amino acids. It also offers a heart-healthy balance of omega-3 and omega-6 fatty acids.
Vegan protein bars are another great convenient way to get more protein into your life.
After you’ve selected the nutritional profile and ingredients you prefer, look for other signs of quality and purity. Then taste-test products to find your favorite. Some people mix their powder with water and drink as is; others add it to smoothies with yogurt or juice. Toss in bananas, berries, cinnamon, or other healthy treats.
If you choose hemp protein powder, you will gain additional health benefits in addition to the approximately 15 grams of protein per serving.
Made from crushed hemp seeds, the resulting powder is rich in fiber (about 7 to 8 grams per serving) and antioxidants. Studies have shown that hemp protein products can help ease chronic inflammation.
Hemp easily penetrates hair, skin, and nail fibers. People who take hemp oil routinely comment on their thicker, shinier hair, softer skin, and stronger nails.
Scientists who studied the effects of hemp seed oil on patients with atopic dermatitis (eczema) reported “a remarkable reduction in dryness, itching, and an overall improvement in symptoms.”