The hemp protein powder is a food supplement that allows you to increase the intake of these completely vegan substances. Many people prefer them to whey or egg white because some studies have shown that they are able to lower cholesterol levels, better manage hypertension and lower the risk of coronary heart disease. Taking this product helps you lose weight, improve athletic performance or make your diet more nutritious. Regardless of why you decide to take it, remember that it has a high nutritional and protein value.
Steps
Method 1 of 3: for Weight Loss
Step 1. Replace one or two meals with protein powder
Just like any other meal replacement shake, you can use hemp protein for safe and healthy weight loss.
- You can consume them instead of one or two meals a day to reduce calorie intake and facilitate weight loss.
- Prepare the smoothie according to your tastes, but without losing sight of the total calories; if these exceed the energy intake provided by a normal meal, you will not be able to lose weight.
- You can mix protein powders with water, cow, soy, or almond milk; to make them more palatable and get other nutrients, you can add some fruit or even dark green leafy vegetables.
- They are also rich in fiber which contributes to a sense of satiety.
Step 2. Eat them as a high-protein snack
Perhaps you are limiting your calorie intake or carbohydrate intake to reach your weight goals; as a result, you may feel hungry during the day, which prompts you to have a snack. There's nothing wrong with a snack, but choose a calorie-restricted product, just like hemp protein. Here are some ideas for preparing a small meal:
- Make a smoothie. Mix the protein powders with fruit and vegetables to obtain a nutritious snack, taking care that it does not exceed 150 calories; in this way, you supply the body with nutrients and energy throughout the day without overdoing it.
- Make high-protein snacks. You can make "protein bars", muffins, puddings or even cookies with a high content of these nutrients. You can find recipes online or in cookbooks that deal with protein powders; you can replace those indicated by the recipe with hemp proteins.
Step 3. Eat a balanced diet
Regardless of whether or not you want to use protein as a meal replacement product or as a snack, sticking to a balanced diet is essential in order to lose weight.
- This factor is very important because it allows you to consume a wide variety of foods from each group to meet your daily nutritional needs.
- If you have decided to take a protein shake powder instead of a meal, add some fruit or vegetables (such as spinach, kale, or avocado) to reach the recommended goal of 5-9 servings of vegetables per day.
- Also make sure you are getting enough protein. If you have decided to consume those hemp powders as a meal replacement, remember that the smoothie is equivalent to one or two servings of protein; therefore, you need to add 90-120g to your other meals of the day.
- Don't forget about sources of 100% whole grains, which are high in fiber, and you should eat 30-40g per serving.
Step 4. Stick to a low calorie diet
When trying to lose weight, with or without the help of hemp protein, you need to reduce your calorie intake to trigger weight loss.
- If you cut around 500 calories per day from your normal diet, you can expect weight loss of around 0.5-1kg per week.
- Generally speaking, if you are drinking protein shakes instead of one or two meals a day (by controlling calories), you should be able to meet this criterion and lose weight.
- Always count calories and monitor daily portions, so you are aware and responsible for how much you eat.
Method 2 of 3: To Improve Athletic Performance
Step 1. Use protein as a pre-workout snack
This small meal plays a vital role in performance during the exercise routine.
- A snack before exercise provides the body with an extra charge of energy throughout the duration of the exercise and should be a food rich in carbohydrates.
- Although hemp protein powders are obviously high-protein, many products of this type also contain a fairly high percentage of carbohydrates.
- Mix them with milk, another source of sugar, to recharge your body with all the energy it needs.
Step 2. Use them as a post-exercise snack
Hemp proteins are an excellent snack both before and after physical activity; at the end of the workout you have to restore the muscle stores of glycogen (the form in which the body stores energy) and the proteins that have been degraded.
- The best combination for a small post-workout meal is protein and carbohydrates; Also, if you want to get the best results, as well as recover and regenerate muscles better, try to eat it within two hours of the end of the exercise.
- Mix hemp protein with milk (a source of carbohydrates) for a quick, simple and high-protein snack. You can also make a smoothie with yogurt, ice cubes, and fruit for a creamy, protein-rich, carbohydrate-rich snack.
Step 3. Drink a smoothie before bed
This is another perfect time to get your fill of protein with this powder product. Studies have shown that growth hormone levels are elevated during sleep; By drinking this blend before bed, you stimulate muscle development and regeneration.
If drinking a large protein shake just before bed is uncomfortable, sip it an hour earlier; this way, you can digest it a little more before falling asleep
Step 4. Try to ensure adequate protein intake to support athletic performance
In addition to snacking at appropriate times, you may need to use this powdered product to meet an athlete's protein needs.
- While you don't need a very large amount of protein on a daily basis, you do need to make sure you are eating enough to support all the activities you do.
- If you are a "power athlete", ie you play sports where strength and speed are needed, you should consume up to 1.7g of protein per kilogram of body weight.
- If you do endurance activities, such as long distance running, you need 1.4g of protein per pound of weight.
- Use hemp protein powder as a snack or as a supplement to meals to ensure you get the right amount of this important nutrient every day.
Method 3 of 3: Improve Nutrition Levels
Step 1. Use this product to boost your protein intake
However, many people who are not interested in athletic performance or weight loss want to use hemp protein because it is a perfect protein supplement.
- Most people need to get 0.8-1 g of protein per kilogram of body weight; calculate your daily requirement for this nutrient using this criterion.
- If you are vegan, vegetarian or just a fussy eater, protein powders are a nutritious solution to meet your needs.
- If you can't get all the protein you need, you can take hemp powders to make smoothies, milkshakes, or snacks to eat throughout the day.
- Use them to supplement your diet and increase your protein intake, but not as a meal replacement.
Step 2. Make some very nutritious milkshakes with these proteins
In addition to helping you meet your dietary needs, this product allows you to absorb more protein throughout the day.
- Remember that preparing such foods allows you to almost unknowingly get a large amount of extra protein and nutrients.
- This "trick" is perfect for people who eat little, who don't like fruit and vegetables or who simply have a hard time sticking to a nutritious diet.
- Here are some tips for getting more nutritional values: Make a protein shake with fruit, dark green leafy vegetables, nuts or even an avocado. You can also make a milkshake with ice to get a creamier texture.
- There are also recipes for making brownies with hemp protein powder, avocado and even black beans.
Step 3. Increase your calorie intake
If you are not looking to lose weight but to gain weight, hemp protein helps you to raise the calorie level of meals throughout the day.
- If you have to gain weight, you may be tempted to "let yourself go" with unhealthy, high-calorie, and high-fat foods, such as candy, fried food, or fast food; however, this is neither a nutritious nor a healthy method.
- Choose foods that are nutritionally rich and high in calories, as well as eat more meals and snacks throughout the day.
- To gain weight, it is generally recommended to increase your daily calorie intake by 250-500 calories. By increasing portions and choosing higher calorie foods you can achieve this daily goal.
- In addition to the classic three meals a day, use hemp proteins to prepare high-calorie smoothies to drink; it is a very simple way to incorporate additional energies. Plus, smoothies don't make you feel full as well as solid foods.
- Mix the protein powders with whole or semi-skimmed milk, as well as a variety of ingredients such as: fruit, avocado, nuts, seeds, nut butter or whole yogurt; you can even add some coconut oil for a calorie boost.
Advice
- While the consumption of this product is safe for most healthy people, you should always speak to your doctor to make sure it is not harmful to you, does not interfere with any medical conditions you are suffering from or any medications you are taking.
- If you are vegan, vegetarian or allergic to milk, hemp protein powders are a great solution.
