A lot of you may be wondering about protein powders… Should I be taking them? Which one should I buy? How often? And so on.
Read a summary of fellow blogger Deniza’s guide to protein powders to help you make the right decision.
Guide to Protein Powders: Which kind is best for what?
Which protein powder is best to build muscle, lose weight, boost immune system and more? This guide explains the different kinds of protein supplements, choose the one that fits your lifestyle best!
– Whey Protein Concentrate
This is the most basic form of protein. It is oftentimes cheaper compared to the other kinds of protein powders and best suited for those starting out.
Make sure to choose a protein that comes from grass-fed cows. Otherwise, your body will not be able to use all those amino acids to build and repair muscle tissue.
– Whey Isolate
Whey Isolate is one of the quickest absorbing proteins. This kind of protein is best for those dieting. As Whey Protein Isolate contains the highest amount of BCAA’s (branched chain amino acids), it will help you sleep better, recover quickly and reduce appetite as well.
Casein-rich protein is most found in all kinds of dairy products. It is broken down very slowly, over the course of several hours. It is great to reduce hunger when taken either at night or in the morning for breakfast.
– Milk Protein Isolate
This kind of protein is a blend of both casein and whey protein. It is typically a little bit pricey, but worth the money. Again, opt for grass-fed kinds to get all health benefits.
– Egg White Powder
Along with Whey Protein, Egg White Protein is the best way to get in as many essential amino acids as possible. Egg albumin is an excellent supplement to reduce muscle soreness, boost immune system, prevent I nsulin resistance and improve sleep.
– Brown rice protein
Brown rice protein is a good source of complex carbohydrates, vitamin B, and fiber. However, make sure to use rice protein from a brand whose products are laboratory-tested, as most rice proteins contain pesticides. These induce cancer and speed up the aging process of our cells.
In addition to that, rice protein does not contain all essential amino acids, thus it is not suited for those looking to get complete protein by using this supplement.
– Pea protein
Pea protein comes from the yellow split pea and is very popular among vegetarians and vegans. Pea protein is hypoallergenic and is a great whole-food source. However, again, it is not a complete source of protein, as most plant-based proteins.
– Hemp protein
Hemp protein is derived from the seeds of the cannabis plant. It is one of the only plant-based proteins containing all 21 essential amino acids. It is vegan-friendly and hypoallergenic as well. It is higher in calories compared to the other protein sources, but well worth it.
– Almond flour/ protein
Almond flour or protein is not a complete source of protein. However, just as hemp protein, it contains a high amount of essential fatty acids and calcium.
– Soy Protein
Soy protein is a good source of protein as well. It contains all essential amino acids and is loaded with glutamine, arginine (helps dilate blood vessels and allows for quicker digestion of nutrients) and BCAA’s.
However, I never recommend anyone to use soy products. I just want you to know that it is nearly impossible to buy truly organic soy protein products nowadays. Most of them are loaded with additional growth hormones, which increases the phytoestrogen content. This is a plant-based form of estrogen. Too much of this has shown to contribute to breast cancer in women, as well as colon cancer.
– Sweet lupine flour
Sweet lupine is not well-known, but it is actually a complete source of protein. In addition to its high protein content, it contains complex carbohydrates as well. Thus, it is not suited to be used alone as a protein supplement.
People allergic to peanuts could have problems digesting this kind of protein though, so be careful at first.
Read Deniza’s full post on choosing protein powders here: http://fitwithdeniza.com/guide-to-protein-powders/