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Everything You Need To Know About Protein Powder

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Been maxing out at the Gym but still not getting satisfactory results? Then you have not been taking the right food and by the right food, I mean protein. Protein is an important part of our diet. It is key to maintaining and building all types of body tissues such as muscles.

Protein powders provide a quick and easy way to meet your increased daily requirements. You can get a lot of benefits from throwing in high protein drinks or foods in your diet. Studies have shown that consumption of protein assists in reducing levels of ghrelin which is your hunger hormone. But the benefits of high protein intake are not just limited to that. Protein powders play a significant role in the growth, repair, and normal function of our muscles. There are various studies that have shown the importance of protein in achieving our fitness goals. 

What most of the people, especially newbies, do is that they buy protein supplements without having enough information. That is one of the reasons why most people do not achieve their fitness goals and they end up blaming protein powders brands. You must know exactly what you are consuming. That is why I have listed the sources of protein as well as the types of protein powders below. This would assist you in making an informed decision.

Sources of Protein Powder

sources of protein powder

Consuming loads of protein powder should not be your only objective. Choosing the right sources of protein also plays a critical role in meeting your goals. Want to know which protein sources are beneficial and right for you? Take a look below.  

1. Fish

Probably the best protein source out there. Seafood is low in saturated fat and is high in protein. There is a wide range of variety to choose from when it comes to fish. You can use salmon, anchovies, sardines, and trout to increase your protein intake. All of these are high in omega-3 fatty acids that can be pretty beneficial.

2. Plain greek yogurt 

Greek yogurt is a delicious food that is extremely versatile. You can add it to smoothies, you can make a dip out of it, and you can even add it to baked goods. An 8 ounce (224-grams) serving provides around 17 grams of protein. This is nearly the double amount found in regular plain yogurts. Beware of plain greek yogurt products that are high in sugar as they can be harmful rather than being healthy.

3. Quinoa 

Another food that is a great source of protein. Quinoa is incredibly easy to prepare. It very easily takes on the flavors of pretty much whatever you prepare. It is prepared like rice or any other grains. So, if you are looking for a replacement for rice or pasta then look no further than Quinoa. The bonus is that it offers a huge amount of protein. This versatile seed can make a great breakfast, a great lunch, or dinner.

4. Beans

There are numerous beans out there. There are pinto black beans, garbanzo beans, and there are a lot of different uses for beans. Whether you are vegetarian or not beans are one of the significant sources of protein. This is because they are fiber-rich which means that you would reduce your appetite. Beans are also much higher in antioxidants.

5. Amaranth

Amaranth is another high protein source that you can add to your cart. Amaranth is similar to Quinoa but has slightly more protein per serving in it. It is gluten-free and is easy to prepare. Amaranth goes great with both sweet and savory recipes like pancakes, cookies, and stews. It has the highest amount of protein when compared with other grains. 

6. Natural peanut butter

Peanut butter is full of protein. A 2 tablespoon serving provides 8 grams of protein. Now, aside from being a great source of protein, peanut butter can be used in various ways. You can use them with fruits, vegetables, and incorporate them in your different daily meals. Peanut butter is high in magnesium and fiber. It can support your nerve and muscle function.

Types of Protein Powders

Types of Protein Powders

When it comes to protein powders you have a whole lot of different options to choose from. There are different types of proteins. Whey and casein may be the most talked-about but that does not mean that they are the only beneficial ones. There are numerous protein powders that have their benefits as well as potential drawbacks. What is the best protein powder? Well, we are going to leave that answer to you. Read the details below and decide it yourself.

Whey protein powder

One of the best protein powder for building muscle comes in the form of whey protein. So, what is whey? Well, whey is a source of protein naturally found in milk. It is derived from curdled milk. Whey has a diverse amino acid profile which makes it one of the best protein powders for muscle gain. It contains amino acids such as glutamine, tyrosine, and glycine. But in terms of building muscles, whey also contains the ever-crucial branched-chain amino acids. Being a dairy product, it naturally contains some fat and lactose which can be pretty problematic for some folks.

The most common whey proteins found in stores are whey concentrate and whey isolate. If you are looking for protein shakes for muscle gain then these are some top-notch options. For those that are not lactose intolerant, whey concentrate has up to 80% protein. The lactose in it can act as an anaerobic energy system, thus powering your lifts. For people that are lactose intolerant or are looking for high protein, whey isolate clocks in at above 90% protein with limited denaturation and little to no lactose. Whey is considered one of the faster-acting proteins. It is touted for reaching the bloodstream quicker. If you are looking for more information on whey protein then check out types of whey proteins and their side effects. 

Casein protein powder

We know the success of whey, but does casein hold up just as well? Despite its lower popularity, casein makes up about 80% of all protein in the milk. Just as whey, casein is also derived from curdled milk. The liquid from curling is whey and the curds are casein. It contains all the essential amino acids we humans need. Casein protein shake powder is a “complete protein” making it very easy for our bodies to digest. 

Along with the amino acids, casein contains peptides that aid the immune system. Casein supplements, especially micellar casein, also have capability of curdling. This curdling creates a unique “bolus” structure with special molecular properties. This helps the enzymes in the stomach absorb the health-promoting peptides much more efficiently. This bolus structure is one of the reasons why casein is widely known as the best non whey protein powder. It keeps the protein in the digestive tract much longer, giving your bloodstream a slow dose of protein for up to 8 hours. 

Egg protein powder

Another high quality protein powder that you should definitely try out. Egg protein contains no lactose or dairy. It is also gluten-free. It is basically just a 100% egg albumin. So, it really is a high-quality fast-absorbing protein. It is ideal for people who want to stay away from milk proteins or soy. If you are dairy or lactose intolerant then this is a pretty good protein powder for you. It is free from artificial sugars. Egg protein has extra digestive enzymes. This gives you a healthy intestinal environment. What does that mean? Basically, you are going to be able to digest and absorb a greater quality of nutrition. If you closely look at the labels then you would know that egg protein goes around by various names. It is called albumin protein, globulin, ovalbumin, ovoglobulin, livetin, ovomucin, vitellin or ovovitellin.

Pea protein powder

If you are not a user of pea protein powder then you may have heard it’s name in the “pea protein vs whey protein” debate. But exactly is a pea protein powder? Pea protein is made from the extraction of yellow peas. Pea protein contains all of the essential amino acids that your body can not create by itself. It contains a high amount of BCAAs especially arginine which improves heart health and promotes blood flow. One of the benefits of pea protein powder is that it works well with all kinds of diets. This is because it is naturally vegan. Pea protein is a high-quality protein that contains iron. Iron helps in muscle growth, heart health, and weight loss. It is easily digestible and absorbable. Pea protein powder is lactose-free which is great news for folks that are lactose intolerant. Overall, pea protein powder is a great option if you are looking to increase protein in your diet. 

Hemp protein powder

Hemp protein comes from the Sativa cannabis plant and is considered one of the best plant-based protein sources. It contains at least 20 different amino acids, 9 of which are essential. It is also rich in omega-3 fatty acids including GLA and Gamma-linolenic acid. Supplementing with the hemp protein powder is a great way to increase your daily protein intake. It prevents deficiency and maintains the optimal functioning of your body. The high fiber content of hemp helps to keep you regular by cleansing the colon, regulating the blood sugar and reduces cravings. Hemp protein also contains plant proteins Edesine and Albumin. Now, the amount of protein you need can really depend on your fitness goals. A general rule of thumb is 1 gram of protein per pound of lean body weight. So, a 25-gram scoop of hemp protein provides around 15 grams of protein making it a significant source towards your daily nutrition goals.

Brown rice protein powder

Another protein powder that is rapidly gaining popularity within the fitness industry. This protein supplement is made from brown rice and is then converted into a protein powder. Brown rice powder contains 78% protein, 18% BCCAs, and 36% amino acids. Recent research has indicated that brown rice has unique peptides that reduce weight more than those in white rice or soy protein. One of the things that brown rice powder has become popular is that it is highly digestible. This is because of its high bioavailability and absorptivity. So, if you are looking for a way out from bloating, gas, and digestive comfort after using other protein powders then this is the one for you. 

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