Protein powders are the most convenient way to gain protein nourishment. It works as a snack replacement, as a refreshment drink, as a workout supplement, and even as a meal substitute. Protein powders come in a variety of flavors. They can be mixed with water or milk and used as a delicious smoothie. Protein powders contain various macro and micronutrients. They help in weight management, improvement of sports performance, the building of muscle mass, and boosting overall wellness. Now the question is, how to choose a good protein powder? Here are some guidelines to help you resolve this query.
GUIDELINES TO CHOSE PROTEIN POWDER
Determine your needs first and then accordingly choose the best protein supplement.
Build muscle
If your aim is muscle growth, then you should choose a protein powder that has a high biological value. Biological value refers to the value that measures the power of absorption and utilization of protein by the body. For instance, whey protein and whey isolates are the most effective protein supplements for building muscles.
Lose weight
If your aim is weight loss, the best protein supplement is the one with no added sugars or dextrins/maltodextrins, that is, sweeteners made from starch. In the case of weight loss, do not choose protein powders with added branched-chain amino acids (BCAAs), since they boost muscle growth and weight gain.
Stay vegetarian or vegan
People who are vegans or vegetarians should not choose milk-based protein shakes. They should, rather, go for100% plant proteins like soy, pea, and hemp.
Diabetic
Next, patients with diabetes should select protein powders without added sugar. They should also see that there are low carbohydrates in the protein supplement, just about 5-15 grams of carbs per serving.
Kidney disease
People who suffer from kidney disease or have kidney issues cannot tolerate a lot of protein at one time. Hence, they should choose a protein powder with low-range protein content, just about 10 to 15 grams of protein per serving.
Avoid gastrointestinal problems
If a person has irritable bowel syndrome or intolerance for lactose then he should choose protein powders that do not contain lactose sugars, artificial sweeteners, or dextrins/maltodextrins. People who have a gluten allergy or sensitivity, should not choose protein powders that contain gluten.
Stick to your budget
Above all, the best protein supplement is the one that is within your budget. You can buy tubs of protein powder altogether instead of ready-to-drink protein shakes to save money.
TYPE OF PROTEIN
There are three types of protein, namely:
Concentrate
Herein, protein is extracted from plant or animal sources via heat and enzymes. They contain 35- 80 proteins by weight.
Isolate
Protein concentrate when gone through the extra filtration process turns to protein isolate. They contain 90% protein.
Hydrolysate
This is the most refined product. It undergoes extensive heat, enzymes, and acids. Herein protein is broken into smaller peptides.
TIPS TO MAKE THE BEST OF YOUR PROTEIN SUPPLEMENT
- In order to recover after exercise, a bodybuilder or athlete should consume protein within 60 minutes of a workout. At this time your muscles are highly responsive to the use of protein. At this time the process of repair and growth is at its peak.
- For controlling your weight, maintain a steady consumption of protein. Use a protein shake as a healthy snack between every meal to stay full.
- Experts recommend taking at least 3 ounces or 20 grams of protein per meal.
THE 4 BEST PROTEIN POWDER SUPPLEMENT
Pea protein
Pea protein is perfect for all kinds of people. It suits every need and body type. Whether you are a vegan or a nonvegetarian, you can always take pea protein. It suits meat-eaters, vegans, vegetarians, and even those who are sensitive or allergic to eggs or dairy can use pea protein. The supplement is made from the split yellow pea. This supplement is easily digestible and affordable, too. Various studies depict that pea protein also lowers blood pressure.
Egg protein powder
Egg protein powders, as the name implies, is made from egg. It is made of egg whites rather than whole eggs. Egg whites are an excellent source of protein. It contains all the nine essential amino acids, especially leucine, which helps the body in many ways. It aids muscle growth, strengthens immunity, and boosts energy levels.
Whey protein
Whey is a high-quality milk protein. It is extracted at the end of the curdling process. It is high in all amino acids. Whey especially contains leucine, which further promotes muscles. Whey protein builds muscle mass and muscle strength. This supplement is particularly beneficial for athletes and bodybuilders. It helps them to gain lean muscle mass, even with resistance training.
Vegan protein blend
A vegan protein blend is perfect for vegetarians. It is delicious and quite low in added ingredients. It contains various vegan protein sources such as pea protein, and brown rice. Being a plant protein, it is easily digested. The supplement is wholesome in nature since it is completed with all the essential amino acids.
