Tips for Taking Protein Supplements

Protein supplements are often promoted in bodybuilding and fitness magazines and websites, so there must be something to the obsession with them. Proteins are found in every cell in your body and help with the growth and repair of just about everything: hair, skin, nails, muscles, your immune system and so on. If you aren't getting enough protein through the food you consume, here are some tips for taking protein supplements.

How to Mix It

• Protein powder can be added to nearly any recipe

  You can mix protein powders in a number of ways. You can use them as ingredients in smoothies, baked goods or simply mixed with water, milk or juice. They come in a range of flavors---including chocolate, vanilla and strawberry---and unflavored versions as well. According to extension.iastate.edu, unflavored whey protein has a very mild, neutral flavor and can be added to a variety of foods with no drastic changes to taste or texture.

  Whatever you decide to add protein supplements to, be sure to mix the powder well. This will ensure that it goes down smoothly and has an even consistency.

When and How to Take It

• Take protein before and after hard workouts

  If you are considering taking protein supplements to help build lean muscle, take them 30 minutes prior to your weight or resistance training workouts and within 30 minutes afterward. This will give your muscles the fuel they need to get through a hard workout without having to deplete your muscles of important nutrients. Taking protein afterward will give your muscles the protein they need to start repair and regrowth after they've been damaged on a microscopic level from weight training.

  Depending on how serious you are about bodybuilding and muscle growth, you can also take protein supplements at breakfast and just prior to bed to ensure a constant availability of protein. Keep in mind that every gram of protein has four calories, and those can add up quick, so you may need to make other adjustments in your diet to accommodate your protein intake. Depending on how active you are, set a goal of consuming 0.8 to 1.5 grams of protein per pound of body weight, but remember that you also get protein from the regular foods you eat like nuts, lean meats, dairy and grains. If you consume too much protein, you will be flushing money down the toilet because your body can make use of only so much at one time. The rest is either eliminated or stored as fat.

Benefits to Expect

• Protein really is an amazing supplement. According to diethealthandfitness.com, taking protein will boost your immune system, give you energy, help you lose weight, lower cholesterol and prevent numerous diseases. Protein supplements can replace items in your diet that are high in fat, cholesterol and sugar.

  In order to make some supplements taste good, many brands have high sugar and fat contents, so be sure to read the nutrition labels carefully before making any purchases. Most health food stores will also let you taste a sample before you spend $60 on a giant tub of a supplement.

  When you are consistent with your protein use and monitor your other diet and fitness habits, you'll be more likely to see the benefits of protein supplements and perhaps even come up with tips of your own for taking them.