We are undoubtedly living in the golden age of protein. Proteins are said to be the most important building blocks of your body and it has never been as popular as it has been today. People are starting to recognize the power of this macronutrient. Proteins work wonders and help in growth, repair, and maintenance of the muscles. There is no denying the fact that it provides immense strength and boosts the performance of the body.
Different types of protein supplements are being introduced in the market with the passage of time. One of the most important questions, in this case, is to decide which protein supplements are best for usage. Mentioned below are some of the best and worst choices of protein supplements for targeting your fitness goal.
Best Protein Powders to Take
- Powders with Whey Protein
Whey protein is sourced from milk. In fact, it is the liquid that gets separate from the curd during the process of cheese-making. It has a high content of protein but can also have a great amount of lactose. What makes it the best protein supplement is that it gets digested quickly and gets converted to branched-chain amino acids. These amino acids aid in promoting growth and recovery of the muscles after a strenuous exercise.
2. Powders with Egg Proteins
Egg proteins are famous for being rich in high-quality protein content. These protein powders have the highest score of protein digestibility-corrected amino acids. This score measures the quality of protein and determines how easily a protein powder can be digested by the body. Egg proteins are significant in causing a decrease in the appetite and produce a feeling of satiety for long according to a research by the University of Connecticut.
- Powders with Casein Protein
Just like whey, casein is also a protein extracted from milk. Protein powders having casein in it are absorbed in the body much more slowly. Upon interacting with stomach acid, casein gets converted into a gel. This slows down the emptying of the stomach and delays the amino acid absorption into your blood.
Casein protein causes amino acids to gradually get exposed to the muscles that can decrease the rate of breakdown of muscle protein as per the National Academy of Science, USA. According to a study, casein protein can cause a reduction in fat and increase the lean mass way faster than other protein powders.
Worst Protein Powders to Take
- Powders with Artificial Sweeteners
There are many protein powders that have artificial sweeteners added to them to mask their unpleasant taste. They are said to set up the body to fail eventually. You taste a sweet feeling in your mouth that makes your body crave for more calories. This might be the reason why you would end up having cookies in your hand by the end of the day.
- Powders with Corn Syrup Solids
Corn syrup solids are just another substitute for sugar. It does not say that it is sugar; hence, you can suffer from a halo effect when you are going through the ingredients list. So, it does not sound bad when you are taking it. An ideal protein powder does not have any added sugar so powders consisting of corn syrup solids might not turn out to be your best buddies!
- Powders with Artificial Flavors
The basic issue with artificial flavors is that it can be anything.According to the Center for Science in the Public Interest, companies manufacturing protein powders do not tend to disclose the nature of artificial flavorings.
These flavorings are kept as a deep dark secret and you will never find them listed among other ingredients. Because these flavorings are also known to be a part of junk food, you can pretty much have an idea how healthy a protein powder with artificial flavorings might prove.