Protein powders are nutritional supplements in powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein), may include other ingredients like artificial flavoring, thickeners, vitamins, and minerals, etc. The amount of protein per scoop in these powders can vary from 10 to 30 grams, and these supplements are also used for building muscle and contain more protein. Supplements used for weight loss comparatively contain less protein. You might come across various types of protein powder, and choosing the right option, for example, the best protein powder for muscle gain, can be confusing.
Therefore, in this detailed blog, we have discussed everything about protein powders to help you make an informed choice.
Types of Protein Powder
There are various types of protein powder, and whey is the most popular protein supplement amongst them. Lets have a detailed look at them-
Whey: Whey is a water-soluble milk protein popular among athletes; it is a complete protein containing all of the amino acids that the human body requires from food. It is scientifically proven that the body absorbs whey protein quickly and easily.
Casein: Casein is a type of protein that is rich in glutamine and amino acid that speeds up muscle recovery after a heavy workout. Casein is taken from dairy, making it unsuitable for vegans and people who are lactose intolerant. Studies show that the body digests this protein more slowly, so it may be best to take it at night.
Soy: Soy protein is a better alternative to whey or casein for people who do not consume dairy, as it also contains all the essential amino acids.
Pea: Most plant-based protein powders have pea protein, which is a high-quality alternative to soy- and dairy-based proteins. It is a good source of the amino acid arginine.
Hemp: Hemp seeds are complete proteins that have important fatty acids, and this makes hemp an excellent choice for vegans or those with dairy or soy allergies.
Protein shakes vary in price and quality, and according to a 2018 study, many of the best-selling protein powders have heavy metals, such as lead, cadmium, and arsenic. So, it is advised that people should always proceed with caution when buying protein powders and choose a product from a reputable supplier only.
Health Benefits of Protein Powder
Protein is one of the building blocks of bone, muscle, and skin, and our body requires it to produce hormones, enzymes, and other chemicals.
The various health benefits of the best protein powder supplement include the following:
- Weight management
Consuming protein-rich foods and taking supplements may help people feel fuller for longer periods. Feeling full leads to smaller portion sizes and less frequent snacking, which can help a person maintain a healthy weight or lose extra weight. A 2017 survey reported that supplementing with whey protein might reduce body weight and total fat mass in overweight people. The best protein powder for weight loss may support your fitness goals and help maintain a healthy body.
- Muscle growth
Protein is essential for muscle growth, and most athletes and gym enthusiasts take protein because they trust that these drinks will help after strength training. Further, a 2018 research of 49 studies supports that the best protein powder for muscle gain and its consumption can significantly improve muscle size and strength in healthy adults who exercise, such as lifting weights. This was found to be equally effective in men and women, but the effectiveness may decrease with age, as older adults have higher protein requirements than younger people.
- Recovery after exercise
Protein supplements can also help repair damaged muscles and tissues, due to which athletes may use protein powder to speed up recovery from muscle soreness after exercise. Various studies report that consuming protein supplements after exercise can help in recovery by reducing muscle damage and improving muscle performance significantly and muscle protein synthesis. A quick recovery after heavy workout sessions provide benefit to the body.
- Added nutrition
The right daily intake of protein for people aged 19 years and over is 46 g for women and 56 g for men, but those who find it challenging to meet these amounts, possibly including some vegans and vegetarians, may find that protein powder offers a simple solution to the problem.
Older adults, athletes, weight lifters, and people with chronic illnesses might need to exceed the general protein intake recommendation for better results.
Studies show that athletes with an intense training schedule may benefit from having about twice the daily suggested intake of protein, ranging from 1.4 to 2.0 g per kg of body weight.
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When to use Protein Powder?
There are various reasons why an athlete might want to add the best protein powder supplement to his or her diet, such as:
- While growing up
Teenagers require more protein to fuel their workouts because their body is growing and generally uses more protein.
- When you’re beginning a program
If exercising is new to you and you’re trying to build muscles, you’ll need more protein.
- When you’re intensifying or increasing your workouts
If you generally work out for half an hour a few times a week, but now you want to train for a half-marathon, your body will require more protein.
- When you’re recovering from an injury
Athletes with sports injuries frequently require more protein to help them recover.
- If you’re going to go vegan
People who have a vegan or vegetarian lifestyle eliminate several protein sources from their diet, such as meat, chicken, fish, dairy and eggs. They need more support through protein powder supplements to fulfill their daily protein intake.
What is the protein math?
If you want to know whether you’re already getting enough protein then do the math.
The recommendation comes from the American College of Sports Medicine and the Academy of Nutrition and Dietetics:
The adult needs 0.8 grams of protein per kilogram of body weight per day, and those taking part in recreational athletics need 1.1 to 1.4 grams of protein for every kilogram of body weight.
Athletes need 1.2 to 1.4 grams, and those involved in ultra-endurance sports require up to 2.0 g per kilogram of weight. Also, athletes building muscle mass need 1.5 to 2.0 grams per kilogram per day.
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When should you drink protein powder?
- You can consume whey protein powder after a workout for quick muscle repair. It is the most recommended for of protein.
- You can choose casein or pea protein powder to encourage slow digestion.
- You can also try soy or egg protein powder for their amino acid content, as soy and egg protein powder contain essential amino acids that help to grow muscle rather than repair it.
- You can opt for hemp or rice protein powder for additional nutrients, as hemp and rice protein powder are a bit harder to come by than the other options, but they also contain other nutrients.
Where to buy the best protein powder supplement in India?
Health is wealth, and if you are looking for the best protein powder for weight gain, muscle growth, or weight loss, you can check www.eligator.co.in. Eligator provides with safe, good quality protein powder supplements in various forms, and flavors.