Tips for choosing best protein powder
Protein powders are a best way to help ensure that your body is nourished and satisfied. People use them for a variety of reasons — to lose weight, to improve sports performance and build muscle mass, and for overall wellness.
There are three common forms of protein powder:
- Protein concentrates: These are produced by extracting protein from whole food using heat and acid or enzymes. They typically contain about 60–80% protein, with the remaining 20–30% of calories from fat and carbs.
- Protein isolates: These go through another filtering step that removes additional fat and carbs, further concentrating the protein. Protein isolate powders contain about 90–95% protein.
Protein hydrolysates : These are produced by further heating with acid or enzymes, which breaks the bonds between amino acids. This allows your body to absorb them more quickly, and your muscles to take them up more easily.
Whole foods vs. protein powder
What you may find surprising is that shakes generally contain fewer nutrients than whole foods. For that reason, shakes may help you lose weight, but whole foods can offer a bigger nutritional punch.
Types of proteins
|1||WHEY PROTEINS||contains all of the essential amino acids and is easily digested/helps boost energy and can reduce stress levels||Whey isolates and concentrates are best to use after a workout|
|2||SOY PROTEINS||reduces high cholesterol and can ease symptoms of menopause||for overall wellness|
|3||EGG PROTEINS||released more slowly than whey||for overall wellness|
|4||MILK PROTEINS||supports immune function and enhance muscle growth.||for overall wellness|
|5||RICE PROTEINS||100% Plant based||for vegetarians or for people who don’t consume dairy products. It’s also gluten-free|
|6||PEA PROTEINS||highly digestible, hypo-allergenic and economical||for overall wellness|
|7||HEMP PROTEINS||100 % plant-based. It’s a good source of omega-3 fatty acids.||for overall wellness|
THAT FITS YOUR PURPOSE
When choosing a powder make sure it has the following:
- Low fat (1-5 grams is ok)
- Low carb (1-5 grams is ok)
- High protein (normally about 20-30 grams per serving)
The quality of a protein powder is in my opinion more important than the total quantity of protein.Always look at the label when deciding on a protein powder and make sure it doesn’t contain any more that 7-10 ingredients. Also, try and find a powder with more natural ingredients. Typically if you have a hard time pronouncing all the ingredient names, that might be a sign to put that one down and look for another one.
|1||Build Muscles||choose a protein powder with a high biological value (a value that measures how well the body can absorb and utilize a protein eg Whey protein and whey isolates|
|2||Lose weight||choose shakes with no added sugars or dextrins/maltodextrins (sweeteners made from starch),powder withbranched-chain amino acids (BCAAs)not preffered, as they help promote muscle growth and weight gain|
|3||Stay vegetarian||use 100 percent plant proteins|
|4||Low sugar(For Diabetes)||choose protein shakes without added sugar eg powders that’s low in carbohydrate(less than 5 gm per serving)|
|5||Limit protein for kidney disease||powders that have a lower-range protein content (10-15 grams per serving)|
|6||Avoid gastrointestinal problems||Choose powders that don’t contain lactose sugars, artificial sweeteners or dextrins/maltodextrins. If you have a gluten allergy or sensitivity, don’t choose powders that contain gluten.|
|7||Stick to your budget||To save money, buy tubs of protein powder instead of ready-to-drink protein shakes which are more expensive because they’re convenient|
Here are a few things to consider:
- To recover after exercise, an athlete or avid exerciser should consume protein within 60 minutes of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process.
- To control your weight, it’s best to consume a steady supply of protein at each meal and snack to help keep you full.
Typically to gain muscle mass or even lose fat, you have to keep your protein intake high. A good rule of thumb to calculate protein intake is to multiply your body weight by 1.5. Then we would want to divide that intake into 5-6 meals over the course of the day