Protein Supplementation
Protein supplements (whey, casein, or plant-based) support muscle growth, recovery, and satiety, especially beneficial post-workout.
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Protein supplementation involves consuming additional protein beyond what is obtained from regular food to support muscle growth, recovery, and overall health. Common forms include whey protein (fast-absorbing, ideal for post-workout), casein protein (slow-absorbing, good for sustained release), and plant-based options like pea, rice, or hemp protein. Protein supplements are particularly beneficial for athletes, those engaging in regular resistance training, older adults trying to maintain muscle mass, and people who struggle to meet their protein needs through food alone. Whey protein is considered the gold standard due to its complete amino acid profile and rapid absorption. Plant-based proteins can be equally effective when properly combined to provide all essential amino acids. Beyond muscle support, protein supplementation can help with satiety, weight management, and recovery from exercise. The timing of protein intake, particularly around workouts, can optimize its benefits for muscle protein synthesis.
