Wednesday, October 27

Different types of protein powder: A complete overview

Protein powders are extremely popular among health-conscious individuals. Many types of protein powder from a variety of sources are available. Protein is a daily requirement for the body, but for different purposes, people with different lifestyles require protein. Some need more protein to build up muscle mass, while others would only take protein to meet their dietary requirements. There are tons of protein powder benefits with affordable prices in the market. There are so many brands that can be quite confusing with selling various types of protein powder. Each protein powder supplement has different ingredients and can have a different composition and effect on you. Maybe you don’t know which protein powder supplement is best for you and finally, choose the wrong one! So here is the list of different types of protein powder supplements and choose wisely. Have a look!

 

Protein powder is a source of protein concentrated in animal or plant foods, including dairy products, eggs, rice, or peas. Some of the forms include:

Protein concentrate: Produced by the use of heat and acid or enzymes to extract protein from the entire food. They generally supply 60–80% of protein, while fat and carbohydrate are the remaining 20–40%.

 

Protein isolates: A further process filters further the protein by removing more fat and carbs. Protein powders contain approximately 90-95% protein.

 

Protein hydrolysates: Hydrolysates are absorbed more quickly by the body as it undergoes partial hydrolysis. Many whey protein supplements companies use heat, acid, or enzyme which breaks the bonds holding amino acids together.

 

Different types of protein powder and their benefits

Whey protein

Whey protein is derived from milk and plays a major role in muscle building and muscle growth. It has a high level of protein and is packed with branch-chain amino acids that help to recover your muscles. It is one of the best protein powder types for building muscle. The whey protein powder benefits as it is soluble in acid and thus quickly digested, which increases the blood flow of amino acid and thus muscle tissue. Whey protein also contains the highest leucine in comparison with casein and soy. Leucine has recently been identified as a strong regulator of the synthesis of muscle proteins. It helps with muscle exercises, strength building, and stamina.

 

Daily recommended dosage

1 to 2 spoons of whey protein should be taken after exercise. A few scoops of whey protein are the best way to add and shake with cold almond milk and cool water.

 

Soy protein

Soy protein powder is a plant-based powder with a high level of protein which makes it perfect for lactose intolerant people and vegan people. Soy protein is often avoided for bodybuilders and gym-goers because they contain phytoestrogens that can decrease testosterone and increase estrogen in large quantities.  It is suggested that this protein not be over-consumed because it can damage the estrogen levels in the body. Soy protein is free of cholesterol, which benefits people with cholesterol problems. However, the amino acids arginine and glutamine are more contained in soy protein compared with other protein types.

 

Pea protein

If you want a vegetarian protein source, then the best choice for you is Pea protein. The powder of pea protein consists of yellow peas, legumes, and pulses. Due to being loaded with fiber, the digestibility of the pea protein is one of the best features when compared with other plant proteins. You should definitely choose a pea protein if you are either lactose intolerant or have a soy problem. It may be a little difficult to combine pea protein, but it is only a 100% plant protein component. For vegetarians, it is one of the best kinds of protein powder supplements.

Different types of protein powder: A complete overview

Casein powder

Casein protein is derived from milk in the same way that whey protein is, but unlike whey protein, casein is absorbed and digested at a much slower rate. When casein comes into contact with stomach acids, it absorbs much slower than whey protein. Casein protein is popular for weight loss, and when consumed in moderation, it can do wonders for the body. If you are lactose intolerant, you should consult a doctor before using casein protein powder. Nonetheless, its main advantage is that its effects on the body last longer than whey protein.

 

Hemp protein

Hemp Protein is one of the best types of plant-based protein that is popular among vegans. People, on the other hand, prefer other protein powders to hemp protein. It is also difficult to absorb, but the hemp protein powder is high in fiber. Hemp contains a high concentration of omega-3 fatty acids as well as several essential amino acids. It is not considered a complete protein, however, because it contains very low levels of the amino acids lysine and leucine. While there has been little research on hemp protein, it appears to be a well-digestible plant protein source. Hemp protein is especially beneficial for completing your nutrient intake rather than increasing your protein intake.

 

Egg white protein

This powder of protein is made of dried white eggs. One of the most important characteristics of egg white protein powder is that it digests faster than casein protein but slower than whey protein. It’s an excellent protein powder to use if you’re trying to lose weight. Egg white is not only cholesterol-free, but it also has no fat. However, when compared to casein or whey protein, egg white protein is less effective at promoting muscle protein synthesis. It works well as a meal replacement, especially before bed. In addition, egg white protein can be combined with another protein powder to maximize its benefits.  Egg white protein powder is a much less common type of protein supplement than casein or whey, but its popularity is growing. However, it is recommended that you consult with a doctor first to ensure that you have the best combination for your body, diet, and routine.

 

Rice protein

Rice Protein is an excellent source of protein, particularly for vegans. It may come as a surprise, but rice protein is an effective source of protein that not only promotes muscle growth but also helps to reduce weight gain. It increases muscle strength and aids in fat loss. It is ideal for people who work out on a daily basis or engage in some physical activity. According to a study published in the Journal of Sports Science & Medicine, the unique peptides found in brown rice protein help reduce weight gain even more than soy protein. Brown rice protein, unlike whey and casein protein, is not a complete protein – it lacks all of the essential amino acids required by the body to function properly. A common misconception about rice protein is that because it is made from rice, it is bound to be high in carbohydrates and low in protein. It is interesting to note that brown rice is a whey protein replacement that contains both essential amino acids and 37% of the total protein.

 

Conclusion

Whether you want to make muscles or not,  it is important to include protein powder supplements in your diet! It is a myth that athletes and bodybuilders only need protein powder to enhance their health. It can be consumed in moderation by everyone. There are a number of exciting ways to add protein powder to your diet and create delicious recipes and reap protein powder benefits. Select for yourself the best protein powder and add it to your daily routine to reap the benefits of protein powder. When it comes to selecting the best protein powder, you need to be careful about all ingredients and what you do to make the right choice. There are hundreds of authentic brands available in the market with best protein powder prices.