Benefits of Protein Powder: How to Maximize Your Protein + Easy Green Smoothie Recipe

Does protein powder really enhance your health and fitness? And how can you maximize the benefits of protein powder? 

Many studies have shown the positive impact of protein supplements, from helping with weight loss to aiding in muscle growth and post-workout recovery. That’s why protein powder is often associated with leading an active, fit lifestyle!

But if you want to make your protein go further, it takes more than a shake here and there. Keep reading to learn more about protein powder benefits, and stick around until the end for our Lucky Greens Smoothie recipe!

Health Benefits of Protein Powder

When taken regularly and complemented with a clean, healthy diet, protein powder supports weight loss, muscle gains, and post-workout recovery. It’s also an easy way to boost your daily protein intake.

Weight Loss

Are you considering protein powder for weight loss purposes? The supplement can help with weight management, whether you need to shed a few pounds or maintain a healthy weight.

Protein-rich foods and supplements keep you full longer, meaning less snacking. You’ll also be satisfied with smaller portions. Overall, adding more protein into your diet is an effective way to curb your appetite.

Additional protein powder benefits related to weight loss may include improved cardiovascular health and lower blood pressure and cholesterol. Hello, better heart health!

Muscle Gain & Strength

Whether you’re an avid athlete or a recovering couch potato (hey, no judgment here!), you’ve probably heard about the benefits of protein powder for muscle gain. 

High-quality protein supplements can indeed help increase muscle mass. That is, as long as you’re pairing it with a balanced, nutritious diet and consistent strength training. Research shows that protein powder is most effective in people who perform regular resistance exercise and weightlifting. 

This goes for both men and women. So if it’s serious gains you’re after, grab those weights, resistance bands, and your favorite protein shake!

Post-workout Recovery

Looking for a sports nutrition protein powder? A protein supplement can help speed up muscle recovery and reduce soreness post-workout. It is highly concentrated with critical nutrients your body needs to heal without a ton of calories — after all, you don’t want it to cancel out all that exercise!

Numerous studies have found that the benefits of protein powder include: 

  • Lessening muscle damage
  • Boosting muscle performance
  • Promoting muscle protein production

At Plant Works Nutrition, we chose four protein sources for our plant-based protein powder specifically known to aid in muscle growth and speed up healing: pea, pumpkin, mushroom, and rice protein. Plus, our super herbs can help reduce inflammation, meaning you can keep moving and feel better between workouts.

Protein Intake

Did you know the Recommended Daily Amount (RDA) of protein for adults over the age of 19 is 46 grams for women and 56 grams for men?

Protein powder benefits those who need additional protein, such as: 

  • Athletes: A study on sports nutrition showed elite athletes might require twice the RDA!
  • People with chronic health conditions: Protein helps fuel your immune system and fight infections.
  • Vegans and vegetarians: They may have difficulty getting enough protein eating only plant-based foods.

An additional note of good news for vegans: You can use Plant Works Nutrition's vegan protein powder, which contains all nine essential amino acids. That means it has the same protein benefits as whey protein!

FAQs on the Benefits of Protein Powder

Should I have my protein shake before or after I workout?

It was previously believed that you had to consume protein within 30 minutes of a workout (known as the “anabolic window”) for your body to use the nutrients effectively. 

However, recent research suggests you don’t need to consume protein around your workout time. And it doesn’t seem to matter whether you have your protein shake before or after you exercise.

Instead, focus on your daily overall protein intake. That’s where protein supplements are an easy solution, either as snacks or before or after workouts! Build it into your diet consistently, as it works for your schedule.

How can I get my recommended daily protein? 

If you’re not vegan or vegetarian, start by including a mix of animal- and plant-based protein in your diet. Both offer various nutrients that your body needs, like healthy fats, vitamins, and minerals.

While animal-based proteins are complete proteins (meaning they contain those nine essential amino acids we mentioned earlier), plant-based protein sources can be combined to form a whole protein. So if you are vegetarian, vegan, or lactose intolerant, a combination of plant proteins allows you to get the protein you need while avoiding allergens.

In addition to athletes and weightlifters, older adults may need more than the recommended amount of protein. This is because the older we get, the more protein we need!

Is a high-protein diet safe? 

As long as your doctor doesn’t recommend otherwise, you can safely enjoy a protein-rich diet! 

There are some misguided beliefs out there that too much protein can cause kidney damage. There is no evidence of kidney damage in healthy people. Research suggests protein may improve bone density and lower the risk of bone fractures. Add strength training, and your bones will really thank you!

Although you should always consult with your physician before drastically changing your diet, high-protein diets are generally safe for healthy people.

Final Thoughts on Protein Powder Perks

Combined with the power of a wholesome, clean diet and regular strength training, protein powder benefits include: 

  • Weight loss
  • Muscle gains
  • Muscle recovery
  • Higher protein intake

Protein supplements can help you slim down, tone up, and feel better overall. And thanks to reduced soreness between workouts, you’ll be ready to keep moving as you work toward your fitness goals.

Lucky Greens Smoothie Recipe

Woman's hands holding mason jar filled with Lucky Green Protein Smoothie and straw

Ready to load up with nutritious ingredients and experience plant-based protein powder benefits? Fuel up with our easy Lucky Greens Smoothie recipe — and be sure to let us know how you liked it!

Simply blend ½ cup coconut water, ¼ cup orange juice, one handful of spinach, 2 scoops of Vanilla Plant Works Protein, ¼ cup  pineapple, ¼ cup mango, 1 banana, 2 tbs chia seeds, 2 tbs flax seeds, ice, and a bit of water if needed. Pour, sip, and enjoy!

More questions about our tasty plant-based protein powder? Contact us at or 800-758-9451. We’ll be happy to chat about all things protein and health with you!

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