photograph: Towfiqu Barbhuiya
Why do you need protein for healthy skin, hair and nails?
Beyond its role in muscle building, protein serves as the basic architect of your skin and hair, providing the very structural essentials that define its health and vitality. Thinking it as a basic support system, I always work behind the scenes to keep you in the best and feeling.
At the heart of this protein’s prowess are amino acids and small occupations where your body is skillfully assembled into important proteins like keratin, collagen and elastin. Keratin, for example, is a major ingredient in hair and nails. Without a stable supply of protein, they simply cannot grow strong.
Collagen and elastin are thought of as a dynamic duo of skin and work together to provide the stiffness, elasticity and the youthful bounce you want. A proper protein intake can help you produce these important proteins, smooth out thin lines, increase resilience to environmental stressors, and promote complexion, which truly emits health from within.
- Berry Blast Smoothie:
Throw a scoop of your favorite protein powder (vanilla or flavorless piece) into a blender with a handful of mixed berries and think of blueberries, raspberries and strawberries. I keep a small frozen portion for convenience. Take half the banana for a silky smooth texture, combine almond milk or water to make everything together, and 1 tablespoon of flax seeds for an extra boost of omega-3 fatty acids.
Imagine a vacation in the glass! Mix the protein powder scoop with frozen mango and pineapple chunks, small coconut milk and 1 teaspoon chia seeds. It’s hot and bursting with the goodness of vitamin C!
- Overnight Oat Power Up:
Stir in a scoop of protein flour into your favorite overnight oat recipe. Oats are great for gut health, and with the addition of protein, it keeps you feeling full and helps overnight with those hair and skin cells. Try adding chopped nuts and seeds for extra texture and nutrients.
- Protein-filled pancakes/waffles:
How about quick protein boosting for breakfast? Protein powder is used to make pancakes or waffle flour. The essence of vanilla, a drop of some fruit, it’s all we need for a lively day.
- Yogurt Parfait Perfection:
This is my favorite! It’s a scoop of your favorite yogurt (Greek yogurt is a protein superstar in itself!), granola for crunch, and fresh fruit. Fast, easy and delicious protein fuel.
- Nut Butter Protein Bit:
Mix your favorite nut butter (almonds, peanuts, cashews) with a scoop of protein powder, then mix in a slightly rolled oat, a touch of honey or maple syrup, and a chocolate chip or shredded coconut. Shape into a bowl and cool for a healthy, satisfying bite.
- Post-workout recovery shake:
- Delicious protein boost (think soup!):
The flavorless protein powder can be stirred into the creamy soup after being slightly cooled (to avoid clumps). This is a sneaky way to add protein without changing the flavor too much. Consider adding it to creamy tomato soup, mushroom yushka, or velvety pumpkin soup (my personal favorite!).
- Protein Coffee Creamer:
Whisk your favorite scoop or vanilla protein flour into your morning coffee. It whispers creamy richness to your mug and squeals the morning shock. To avoid coagulation, make sure your coffee is not burnt hot.
Photo: Africa Studio
Which protein powder should you choose for a quick snack?
Of course, this depends on your individual needs and culinary preferences. It is always wise to consult a professional before making major dietary changes. A registered dietitian or nutritionist can serve as your trusty guide on the journey to healthier skin and hair. Let’s take a look at some of the most popular options You can find it in the market.
Whey protein is a popular option for rapid absorption and is perfect for post-exercise recovery. Casein protein, on the other hand, digests more slowly and provides sustained release of the protein. This is a beneficial pre-feeding snack that will help you feel full and muscle recovery overnight during meals. Both whey and casein are milk-derived and are complete proteins, providing the full range of essential amino acids.
Many high quality protein powders are available, including peas, soybeans and blends of various plant sources. These can be great alternatives for us who have dairy sensitivity and those who follow the vegan lifestyle. Today, many plant-based protein powders are formulated to have a smoother texture and better flavor, overcoming the general concerns of rough and earthy tastes.
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Source: January Girl – www.lizbreygel.com
