Ever seen the amazing ads of protein powders featuring attractive muscular bodies? Not many of ordinary people like us know that what are protein powders. Why do we use it, how do we use it? How do they benefit and how good are they.
Majority of us know protein as a constituent of food sources. The idea of protein powder seems like a bizarre thing, but it is a very famous product among health beneficiary ideas.
In the market, there are so many types of protein powders available. One may get confused to see so many options and selecting only one among them is a tricky idea.
This article is to help our readers while deciding with choosing one useful product. Lets first start with understanding what protein powders are.
What should you know about Protein Powders?
Protein powders are a very active version of proteins. It could be from any source, i.e., animal or plant. You may see many gym goers holding a funky sipper and taking the protein shake.
The primary reason to use this protein drink is to balance the protein intake of the day. But it doesn’t mean that you always need them. If a person meets the daily protein requirements, by all means, there is no reason to take protein separately.
Usually, the diet with extreme workout contains multiple portions with some set amount of proteins. The standard is one gram per pound of the total body weight. There are various brands available in the market all of which are protein by nature
There are three primary forms of proteins.
- Protein concentrates
- Protein Isolates
- Protein hydrolysates
- Protein concentrates a product which has pure protein extracted from whole foods. It uses heat and other sources to make it happen. This type of protein is 60-8-% pure by concentration. The remaining is other food substances, i.e., fats and carbs. Protein powder is not just proteins but minor amounts of these additional products too.
- Protein isolates are more of a filtered product which has more protein content and less added content, i.e., carbohydrates and fats. It is a better version of protein powder than concentrates. This particular form has 90-95% pure protein content.
- Protein hydrolysates are a product which is created by specific procedures. It involves acids, enzymes, chemicals or others. This type of proteins have a high absorbance rate and is a better product for rapid action.
Sometimes these protein powders also have additional stuff, i.e., vitamins, minerals, etc. It makes them a highly nutritional choice to use for the consumers. The biggest benefits of using protein powder are that it helps to gain lean mass.
For this, it is common to take extra proteins if you are lifting weights or are strength training. It is also helpful for older adults who are otherwise unable to meet their minimum protein requirement.
Best protein powders
Following are a few best protein powders explained in a detailed way. It will make you understand which type of powder is helpful for which reason. Also, you will know the basics to know before buying any protein powder. Here is the complete list.
- Whey Protein Powder
The most common name among protein powders is the whey protein. It is the particular type of protein which is extracted from milk mainly. You might have seen the process of making cheese. In initial steps, the curd with a liquid water like substance is all you see. This cloudy liquid is highly rich in protein.
Whey proteins have lactose in it. So it may not be a suitable idea to use whey protein if the user is lactose intolerant. It will cause some digestive issues. One should know that lactose is only present when you are using a concentrated form.
If you select an isolated form of whey protein, there may be no lactose in it. The reason is that lactose is lost during the process of isolate production. Whey protein have branched chained amino acids in them which help to enhance muscle growth and recovery.
- Casein Protein Powder
Casein protein is another type of protein which is extracted from milk. Casein is famous for its easy digestion which absorbs with time. It helps with building and repairing the muscle protein breakdown.
Using casein protein powder increases the rate of lean mass and reduces the fat mass. It also contributes to gain chest strength for which many bodybuilders prefer to use it. The only thing which you should know is that casein takes time to digest.
It reduces the standard protein breakdown and helps to gain growth in mass, but it adopts a particular time to perform all these duties.
- Egg Protein Powder
All diet watchers know that eggs are a rich source of protein. The protein extracted from eggs is of supreme quality but some people may be allergic to it. Among all foods, the quality of egg protein has a digestible amino acid count. For which this egg protein is available in the form of protein powder to benefit us.
The digestion of egg protein is very rapid. It also helps to reduce appetite, and there is a minimal amount of carbohydrates in it. All egg powders have only egg whites in them and no egg yolk.
As you know that egg is a complete food. It provides all nine essential amino acids which are required by the body. The body itself cannot produce them, so you have to take them externally. Using egg protein powder fulfills this requirement too.
- Hemp Protein Powder
Hemp protein powder is another type of protein, but its source is not animal. It is a plant-based protein which is gaining fame day by day. Hemp is often associated with marijuana which has an uncertain status.
But hemp has no psychedelic effects as it only has the psychoactive component tetrahydrocannabinol (THC) in minute traces in it. However, the good thing is that it has omega three fatty acids in it and also there are many essential amino acids present.
But if someone wants a complete protein powder, hemp powder may not be a good option. Hemp powder has low amounts of some essential amino acids. The reason of its use is that it takes less time to break down and get digested by the user body.
- Rice Protein powder
Protein powders are also made of rice which mainly involves brown rice. They are around us, but there are only a limited number of products for it. As compared to whey or casein protein powder, rice protein powders are not an excellent option.
Nutritionally rice protein powder is a delicious product. It has all essential amino acids. Using rice protein powder helps to build the strength and muscle. It also helps the body to get a good nutritional composition.
What are Plant-based Protein powders?
There are some protein powders which are a blend of all plant sourced proteins. They have complete nutrition by meals of essential amino acids. Mixed plant protein powders can be a combination of two or more than two protein powders.
The combinational products may have any of the following.
- Pea protein
- Hemp protein
- Rice protein
- Alfalfa protein
- Flax seeds protein
- Quinoa protein
- Artichoke protein
Which protein powder you should use?
Selecting the best protein powder needs a personal choice and requirement evaluation. Although all protein powders are a good source of protein, a few are more helpful for more précised actions.
You can select any protein powder by your target goal. For example, you can choose protein powders as per following criteria.
If you want to gain muscle, whey protein is the best to use. The concentrate form of whey is inexpensive but isolate whey has more protein to facilitate you. You can select any good brand for it. Our top suggestions for the best whey protein powders are as following.
- ON Whey Protein
- EAS 100% Whey Protein
- Dymatize Nutrition Whey Protein
If you want to lose weight and fat cells, you can use casein or whey or any combination of these two. They will suppress the appetite, make you feel fuller and work on your fat loss all at one time. Some good brands of this protein powder are as following
- Jay Robb Grass-Fed Whey Protein
- ON 100% Casein Protein
- EAS Whey+ Casein Protein Powder
If you are a vegetarian or vegan, selecting a good protein powder can be tricky. The good news is that there are some options specialized for you. All of these are 100% plant-based protein powders. Some good brands to consider are as follows.
- MRM Veggie Elite Protein Powder
- Sun Warrior Raw Plant Based Protein Powder
There are so much more brands which are available for you. The necessary information which you need to know before buying a protein powder is given in this article. Consider all these things and match them with your nutritional requirements and needs.
Try to select a product which is manufactured by a reputed company. For product analysis, search and read online reviews and choose the protein powder which is in your budget and fulfills your requirement both.