![]() Who they’re best for: those who cannot maintain a calorie surplus through food alone.However, supplements may be a convenient way to fit more protein into a busy schedule. ![]() Keep in mind that protein supplements are not necessary if you can meet your daily protein needs through whole food sources. This amount has been found to support muscle growth and maintenance ( 2). The recommended daily protein intake for active adults to build and maintain muscle is 0.6–0.9 grams (g) per pound (1.4–2.0 g per kilogram) of body weight per day. From there, you can also adjust your macronutrient intake as needed. One way to find out whether you’re eating enough calories is to track your diet on a few typical days to determine whether you need to adjust your total calorie intake. ![]() In fact, research suggests that high protein diets may aid in weight loss because protein helps people feel full ( 1).įor this reason, if you use a protein supplement in a weight gain diet plan, it’s important to make sure you also maintain a calorie surplus. However, protein intake without a calorie surplus and an appropriate resistance training program will not result in building lean muscle mass. Protein plays an essential role in building and maintaining muscle mass. Some protein supplements also include additives that may cause digestive distress in some people. Those with lactose intolerance or a milk allergy should avoid protein supplements that contain those ingredients. Potential side effects: Side effects vary based on the ingredients.Who they’re best for: those unable to meet daily protein needs via food and those looking for a convenient way to increase protein intake.If you don't live in the tropics, with coconuts treats aplenty, these are the best brands of coconut water you can buy in stores and online. There's even a sparkling, caffeinated option in here. We also looked for options that aren't 100 percent coconut water for those looking for additional flavors. We looked for coconut water that tastes fresh, has no added sugar, and is packed with electrolytes. We asked some talented chefs for their go-to bottle and dove headfirst into Amazon reviews to find the internet's favorite coconut water brands. ![]() Other than just enjoying it straight out of the container, coconut water is great for cocktails like piña coladas, smoothies, salad dressings, and more. The more you know! What can I use coconut water for? It does, however, have more potassium than a banana: 16 ounces of coconut water has about 800 mg, a banana has 326 mg. If you're drinking coconut water as a post-workout beverage, it's certainly better for you than a lot of sugary sports drinks, but it's no better hydrating than plain old water. It delivers a lot of electrolytes (think potassium, sodium, and manganese), which help your body maintain its proper fluid and blood volume levels. Is coconut water healthy?Ĭoconut water is considered a juice, although it's lower in calories and sugar than most-assuming it's unflavored and doesn't include added sweeteners, of course. Nor is it the same as coconut cream, which is is made by simmering shredded coconut in water, or cream of coconut, which is sweetened coconut cream. This isn't to be confused with coconut milk, which is made from the flesh, blended, and strained. What is coconut water?Ĭoconut water is the clear liquid found inside coconuts. But before you start snapping up bottles of coconut water, here's what you need to know about the sweet stuff. You might use it as the base for a tropical cocktail ( spiked cherry limeade, anyone?) or sip an icy glassful of it to ease your hangover after a night of boozy indulgence. If you're not able to stick a straw into a fresh-picked coconut, a bottle of coconut water is the next best thing.
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