>U Mom Knows Best: Why Protein Powder is Important to Your Fitness Results

Monday, February 13, 2023

Why Protein Powder is Important to Your Fitness Results

Protein is an essential nutrient that we need every day. If one is active, protein becomes even more important as our protein needs increase. Some questions that are most asked are why protein is important for fitness and how much protein do I need?

 Protein is an essential nutrient that all bodies need. Protein has many roles in your body. One of the main roles of protein in the body is to help repair and build your body’s tissues. Other functions of protein are to allow metabolic reactions to take place and coordinate bodily functions. Protein also helps with fluid balance, transports nutrients, and can give the body energy, when other energy sources are not available.

 Proteins are made up of amino acids, and these proteins and amino acids are the main building blocks of our muscles, bones, skin, tissues, and organs.

So why do we need more protein when we exercise?

 When we exercise, we use many muscles in our body. Exercise causes those muscles to get some wear and tear to them. So protein becomes the guy that helps build and repair the muscles. It is the protein that helps our muscles to get stronger. Weightlifting basically is about stressing the muscles and the repairing process helps our muscles grow and become stronger.

 If we don't give our bodies enough protein, the muscles can not be repaired. Since protein is needed by the whole body, it is essential to consume an adequate amount of protein; otherwise, the body will have to break down muscle to obtain the amino acids that it needs to function. Exercise increases our protein needs and if you don't consume the right amount of protein, your muscles will not become stronger or bigger. Exercise and protein promote muscle growth.

How muscles grow

 Lifting weights and strength exercises in a weird way damages muscle fibers. After you work out, your body repairs or replaces damaged muscle fibers with the protein you eat. Muscle growth happens through a cellular process where it fuses muscle fibers together to form new muscle protein strands. These repaired muscles increase in thickness and number to create muscle hypertrophy (growth).

 Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest. 

Increase strength to help with muscle building with adjustable ankle and wrist weights. I like using these weights when using my resistance bands. It gives me some added strength to my muscle-building exercise routine.

Protein helps with sore muscles and injuries

 Exercise can result in sore muscles and protein can help as protein helps with muscle repair. Consuming protein after you exercise will help your muscles recover from the stress of exercise and reduce muscle soreness. If you injure your muscles or tendons, make sure to increase your protein consumption as this will help recovery.

How much protein do I need?

Your protein needs will vary based on many factors. From age to sex to height, weight, and activity level is what will determine how much protein grams your body needs for the day. Research suggests that a very active person should eat 1 gram of protein per pound of body weight. A very active person is someone who does intense exercise 6 -7 days a week.

 That means that a very active female who is 5'5" and weighs 150 pounds needs at least 68 grams/day of protein. That same person can consume up to 122 grams of protein per day. A less active person would have smaller protein needs per day. To calculate your protein needs per day check out this protein calculator

How to best meet your protein needs

 There are many different foods that contain protein. You can get protein from animal sources and from plant-based sources. While people think that animal sources contain higher amounts of protein, you don't have to eat meat to meet your protein daily needs. Those who follow a plant-based diet can get plenty of protein from beans, nuts, seeds, and plant-based protein powder. 

Plant-based food that contains protein




Nuts ~ almonds, cashews, walnuts, etc

Pumpkin seeds

Soy products (tofu, tempeh, edamame beans)

Peanut butter




Hemp and chia seeds





Vegetables like broccoli, mushrooms, Brussels Sprouts

Fruits like grapefruit

Plant-based protein powder

Nuzest does not contain sweeteners, or fillers so it is easy to digest. Plant-based Nuzest is dairy-free, gluten-free, soy-free, and low in carbs. Save 15% on Nuzest protein with code MOMKNOWSBEST15 

Meat/Dairy food that contains protein


Chicken breast

Cottage cheese

Greek yogurt


Lean beef


Turkey breast



What about complete and incomplete protein sources?

You may have heard that only meat is the best source of protein as it is a complete protein source. A complete protein is a protein that contains a good amount of each of the nine essential amino acids required in the human diet. It is perfectly fine to get your protein from incomplete protein sources like beans and nuts, as long as you consume a sufficient variety of incomplete proteins throughout the to get all the required amino acids. Some good combinations of plant-based protein foods are beans and rice, protein pancakes, hummus, and pita bread, overnight oats, and even breakfast cookies.

So if you choose to follow a meatless diet, you can get plenty of protein from plant sources. I find that the best way to meet your protein needs on a plant-based diet is by drinking a protein smoothie or adding plant-based protein powder to recipes. When selecting a vegan protein powder, look for one that has simple ingredients without added sweeteners or fillers. I like Nuzest protein as it is made from premium yellow peas and is a complete source of protein. Nuzest has 20 grams of plant-based protein per serving. 

Nuzest does not contain sweeteners, or fillers so it is easy to digest. Plant-based Nuzest is dairy-free, gluten-free, soy-free, and low in carbs. Save 15% on Nuzest protein with code MOMKNOWSBEST15 


AiringMyLaundry said...

I might have to try this out. I have never used protein powder before but it sounds beneficial.

Anonymous said...

I’ve been drinking a lot more protein shakes in the morning for breakfast, especially when I don’t have a lot of time for a full in meal. Good to know that it’s super helpful with building muscle too! Thanks for sharing!

-Whitney Stewart

Monica said...

I love a good protein shake. It's just so easy to prepare and really helps post work out!

Marysa said...

I haven't used protein powders, and it is nice to know about the benefits. Sounds like a good way to power me through my day.

Melanie Edjourian said...

Good to hear the powder doesn't contain sweeteners. I'm cutting sugars.

Gust si Aroma said...

Now it's everything clear for me. It's so important to know how it works in order to make the right choice!

Kishorelinassumption said...

Wow, Ive used whey, but this information helps me to know more about the product.

Beautiful Touches said...

These mixes look like they're pretty well balanced and good on protein!

Anonymous said...

I am such a lazy person. You've inspired me to start my exercise routine again! I used to consume protein powder too mixed with my milkshake but stopped later, don't know why 😐. I'll have to check out this Nuzest protein powders, sounds great.

Everything Enchanting ❤️

Lois said...

Glad to know how protein and muscles go together. Not enough high quality protein, then not enough muscle tone.

Lavanda Michelle said...

I never knew how important it is was until recently. I'll be sure to remember this. Thanks for sharing!

Richelle Milar said...

This sounds like a really great protein powder. Can’t wait to check this out!

Christy G said...

I need to focus on getting enough protein in my diet. Right now it is hit or miss if I am consuming enough protein to repair my muscles. I'm in physical therapy trying to regain some strength and improve my mobility.

Anonymous said...

My son has been working out and he mentioned about protein. I will have to tell him about this. -LYNNDEE

Czjai said...

Haven't considered adding protein powder to my diet, but I do have friends who would love this. Sharing this with them! :)

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