Tips To Choose An Ideal Protein Powder
With a plenty of protein powders on the market, how can you decide which one to buy? Protein is certainly a necessary component of the human diet. In fact, protein is used in almost all the biological process in our body. So, getting enough protein each and every day can help to keep you feeling full, and it can also help your muscles grow as well as repair themselves. But, there are so many different proteins to choose from and they all have various properties which are not similar to each other. This affects the body in different ways. There is one way to incorporate protein in your diet is via the use of protein powders.
What Are Protein Powders?
There are 3 forms of protein powders including
The processing and concentration of protein in powder form can yield various compositions, that is based on the degree of removal of any non-protein parts. For instance, protein concentrates contain about 60 to 80% of protein, with the remaining percent from minerals, carbohydrates, moisture (water) as well as fats.
The protein isolates have had more of the non-protein parts removed and it contains up to 90% protein with a lesser degree of any non-protein nutrients. For example, whey protein isolate is about 90-95 % protein which is 90% of dry weight.
The term hydrolyzed protein, in other words, hydrolysates, refers to the presence of partially digested proteins which includes peptides and polypeptides. The partially digested might sound undesirable to you, however, it might actually be beneficial! In addition to providing the amino acid building blocks, peptides have additional actions in your body.
Apart from all these some powders are also strengthened with minerals, vitamins especially calcium.
Types Of Protein And Its Uses
It is one of the most commonly used proteins and also whey protein is best for day-to-day use. It not only contains all of the essential amino acids but also it is easily digested. Whey helps boost energy and it can reduce your stress levels. Additionally, whey concentrates and isolates are best to use after a workout day.
Types Of Whey Proteins:
- Whey Protein Concentrate
The amount of protein in the whey protein concentrate can vary from 25-89%. The supplements containing whey protein can be easily found in the nutritional stores, they usually have a label as whey protein concentrate. The whey protein concentrate usually contains 80% of the protein, the rest of the product consists of fats, moisture, minerals and lactose(4-8%)
- Whey Protein Isolate
The Whey Protein Isolate is also known as WPI. it is the purest form of protein available which contains between 90-95% of protein. It is a good source of protein for individuals with lactose intolerance as it does not contains lactose. WPIs are very low in fat, the cost of the WPI will be little higher than the WPC due to the purity and higher protein.
- Hydrolyzed Whey Protein
The long protein chains in whey protein have broken down into shorter chains which are called as peptides. This makes the whey protein more easily absorbed by the body and reduces the potential for allergic reactions. Hydrolyzed whey is usually used in infant formulas and the sports or medical nutrition products. It doesn’t reduce the nutritional quality of the whey protein.
Milk Protein Isolate
Milk protein isolates is a mixer of both casein and whey proteins. The milk protein isolates are the good source of amino acids. It is mostly used in a blended protein source where different types of proteins are used. If you’re looking for protein then the milk protein isolate is not preferred, but you can use it anytime during the day. It is not preferred to use at nights.
The Egg whites which are separated from the yoke are the supreme source of egg albumin. The amino acid on these is great which is used for decades to help build the lean muscle mass. It is not usually bought in the powder form, rather it is bought in a container. Many blended protein sources including the meal replacements will have egg albumin. This protein is preferred to use throughout the day time but it is not preferred to take at the night.
Similar to whey, casein is also a protein found in milk. But, casein is absorbed and digested much more slowly. Casein forms a gel when it interacts with stomach acid, slowly emptying the stomach and delaying the absorption of amino acids in the bloodstream.
This results in a moderate, steadier exposure of the muscles to amino acids, reducing the rate of muscle protein breakdown.
According to a study, casein appears to be effective than wheat and soy protein — but not as effective as whey protein in increasing muscle protein synthesis and the strength.
The protein makes up about 80% of bone mass when the water is removed, and it is responsible for your muscles structure and action. Even though high-protein foods are necessary, still many athletes depend on proteins and supplements to help optimize their muscle size with performance as well as strength. However, when it comes to the protein powders, not all proteins are created in the same way. Let us now quickly go over how classifications of protein:
How Can You Pick The Ideal Protein Powder For You?
Here we are going to look for 7 important tips that will help you to pick a perfect protein powder for you.
For your muscle growth, choose a protein powder with a high biological value that is a value that measures how well your body can absorb as well as use a protein. whey isolates and Whey protein powder are your best options.
In order to lose weight, choose the protein shakes with no added sugars or dextrins or maltodextrins. They are the sweeteners that are made from starch. Do not choose those with added branched-chain amino acids in other words, BCAAs, as they help promote bone growth as well as weight gain.
If you are vegan or vegetarian, do not choose any milk-based protein shakes such as whey or milk protein powder. But instead use 100% plant proteins.
Go for low-sugar if you are with diabetes
If you have diabetes, then you should choose protein shakes without added sugar. It is better not to choose any protein powders with sugar listed as one of their first 3 ingredients. It is also best to look for a shake that is low in carbohydrates which is less than 5 grams per serving.
Avoid gastrointestinal problems
Patients who are with lactose intolerance or irritable bowel syndrome should choose protein powders that do not contain lactose sugars, dextrins/maltodextrins or artificial sweeteners. If you’ve a gluten sensitivity or allergy, Then do not choose powders that contain gluten.
Limit protein for kidney disease
People who are with any kidney disease will not be able to tolerate a lot of protein at one time. So, stick with powders that have a lower-range of protein content such as 10 to 15 grams per serving.
Stick to your budget
In order to save money, buy tubs of protein powder instead of ready-to-drink protein shakes. Usually, they are more expensive because they are convenient.
Each protein powder has its own taste, depending on the protein source and the ingredients. Some products use flavor enhancers that are designed by food scientists in order to create flavors beyond the standard vanilla, chocolate as well as strawberry. So, it is better to take time to compare ingredients, company track records, and don’t let the hype influence your decision!