If you are spending a lot of time in the gym lifting and doing all manner of body exercises, then you definitely expect to have bigger and stronger muscles. Physical activity is important for everyone who needs a healthy lifestyle. But you need to ensure that you are also eating the right kinds of foods to support your workout routine.

The right food here means protein, essential for rebuilding and repairing damaged muscles after a rigorous gym session. This is where protein powders come in.

What are protein powders?

Protein powders can be bought in most nutrition stores, both online and in physical stores. They come in different forms and the three popular ones include soy, casein, and whey protein. Whey isolate protein powder is the most common of the three types. This is because it is a water-soluble and complete protein.

According to Legion Athletics, "Whey protein isolate is a form of whey protein that has been processed to remove fat and lactose. It's the highest quality whey protein powder you can buy and is at least 90% protein by weight, which means it contains minimal calories, carbs, and fat."

It is also important to note that protein powders come with different price tags. For someone who doesn't exercise regularly, they can benefit from any type of protein, regardless of the price. But an athlete who works on a regular and specific workout schedule might need to buy certain protein powders that might cost a little more.

Do I need protein powder?

If you are someone who does some sort of training or exercise program, then you need more protein than the recommended amount, regardless of whether the exercise is based around cardio, endurance training, or weights.

Protein powder provides a quick and easy method to boost your daily intake. A product like whey isolate protein powder is particularly vital after a training session when you don't feel like settling down for a proper meal.

Likewise, casein is a slow-release protein best taken just before bedtime because it slowly feeds the amino acids responsible for muscle-building. In other words, supplements like protein powder are meant to fill the nutritional gaps of a varied and complete diet.

How to use protein powders

There are different ways through which protein powder can be consumed. You can either drink it with water, blend it as a fruit smoothie, use it as a cooking ingredient or mix it with flavored fluids like milk.

How much protein powder should I take?

Health experts recommend approximately 30g of protein powder servings. Research shows that this is the appropriate amount needed to repair the damage caused by training as well as start the muscle protein synthesis process.

When should I take protein powder?

The best time to take protein powder is right after an exercise or training session. This is the time when your muscles need it the most. Taking a shake of whey protein combined with cold water 30 minutes after your training session will start the recovery process by injecting plenty of amino acids into your bloodstream.

Protein powder plays a big role in repairing and rebuilding muscles and body tissues. The supplement is even more important to athletes and individuals who train or exercise frequently. Vigorous training usually wears out or damages muscles and that's why you need food or supplements that can help repair them.