Protein supplements have become a part of many gym-goers, unlike before, when only body builders used them. Protein is a vital macronutrient that builds muscle and aids in the growth and repair of tissue after an intensive exercise regime.

The use of protein supplements combined with exercise may help in weight loss and tone up of muscles. If you are looking to increase your protein intake, protein supplements may be the right answer.

Here are tips on how to incorporate protein supplements into your fitness regime to get the best out of your workouts.

Type of protein supplement

There are different types of proteins available such as whey protein, casein protein, egg protein, etc. It’s important to research the various options there are and their components. Whey protein is quite popular among people looking to increase their muscle and to improve their overall health. To know what protein supplement is good, Biological Value is used to measure the protein quality. The higher the BV, the better the protein quality.

The amount of protein supplements to take

It is suggested that one takes about 30g daily of protein supplements. This is usually the best amount to help repair damaged tissue caused by intensive training and to assist in the regeneration of new muscle tissue. A diet that is high in protein will also reduce body fat levels and help you look leaner.

The ideal time to consume protein supplements

Is there a perfect time to consume protein supplements? There maybe if you work out often. The best time to take your protein supplement is right after a workout. The body usually begins to heal muscles immediately after a workout; therefore, consuming your supplement will then provide the body with the nutrients it requires to heal quickly.

It is also recommended to eat small meals that are high in protein every 3-4 hours after your exercise. This provides you with a continuous protein supply to help your body heal faster.

How to take protein supplements

There are various ways you can enjoy your protein supplements.  You can mix it with water or milk and drink it up if you are short of time. Another way is to make a fruit smoothie and add in your protein powder. Still, there is the option of using it as an ingredient in your recipes. Add it in your pancake mix and enjoy it. You will not even be able to taste it. This is a great way to take your protein supplement, especially if you struggle with its taste.

For vegans, there are several brands of protein supplements that are non-diary. Most protein supplements are okay, although checking the ingredients first is recommended.

For people on the keto diet, you can add your protein supplement to your bulletproof coffee to add a twist to it. Here is what you need to make bulletproof coffee.

  • MCT oil
  • Freshly brewed coffee
  • Ghee or butter
  • A spoonful of protein powder
  • A pinch of salt and cinnamon
  • Blend and enjoy your drink.


Using a protein supplement plays an integral part in your weight loss journey. Protein is an essential nutrient for many people, even those who do not have an intensive exercise regime. Furthermore, a protein-rich diet has an anti-aging effect on individuals.