Are you looking to get fast results in your weight loss or muscle toning journey? Then this guide is for you.
Here a detailed analysis of the essential features to look out for before purchasing a protein powder will be discussed.
We know there are several brands out there. Each brand has a unique advert strategy that may sway you and make you feel compelled to buy, but wait. You need to read this guide to know if what you are about to purchase will give you the results you desire.
What Is Protein Powder?
Many Athletes, fitness trainers, and gym enthusiasts are not new to the term protein powder, and protein shakes. In fact, many of them have found ways of incorporating protein powders into their diet.
Protein powders are supplements made up of several essential macro and micronutrients, with proteins having the highest percentage. Protein powders build and repair tissues by producing the needed enzymes and boosting the necessary hormones required for muscle growth, weight loss, and muscle recovery.
What are Protein Shakes?
These are easy-to-make drinks. They are made by mixing protein powder and water. These drinks can also be made by mixing protein powder, milk, and several other ingredients to create whole blend shakes.
What are the Benefits of Drinking Protein Powder?
Some of the benefits you derive from taking protein powders include:
- Weight loss or weight gain depending on the type of protein powder you take and your goal
- Building muscle mass
- Boosting performance and recovery rate during and after workouts
What are the Types of Protein Powders Available on the Market?
The type of protein powder you choose will determine how fast you get to enjoy the benefits. It also determines the source of the protein.
Whey Protein
Whey protein is the most popular type of protein powder. It is sourced from milk by isolating the liquid from the milk when cheese is manufactured. Many athletes and fitness trainers use Whey protein before sessions because of its ability to digest quickly. Whey protein is water-soluble and can easily be made into a protein shake. It is a complete protein.
Casein Protein
Casein, unlike Whey protein, is not easily absorbed by the body. However, it is also sourced from milk. This type of protein is rich in glutamine and is used as a post-workout supplement. The mixture of Whey Protein and Casein protein is called a whole milk protein.
Soy Protein
Soy protein, like pea protein, is another good source of plant protein. However, it has phytoestrogenic properties. Plant-based protein powders might also fall under the "organic protein powder" umbrella.
Other less common types of protein include; brown rice, fava bean protein, and hemp seeds.
What are the factors to consider before purchasing protein powder?
Your Goals
Your reason for using protein powder will determine the type of protein powder you should purchase. People looking to lose weight need to opt for protein powders with fewer carbs. At the same time, if you want to gain muscles, consider powders with a high protein to calorie ratio.
Other goals include weight gain, increased performance, and meal replacement options. Athletes looking to improve performance need protein powder with 1:3 proteins to carbs ratio. Those that want protein powders as a meal replacement can create what we term a SUPER SHAKE. This protein shake will contain fruits, vegetables, and more.
The Ingredients List
Select protein powders with very few ingredients. Essential ingredients that should be included in whatever protein powder you choose include; Protein, sweeteners, flavoring, thickening agents, and emulsifiers. Each of the ingredients mentioned is vital.
It is crucial to check the quantity of sweeteners, flavoring agents, and thickening agents inside the protein. Unsweetened is the best way to go, to be honest. Sweeteners contain artificial sugars that can cause bloating.
Protein Source
The source of the protein is also something you must consider. Protein can either can be sourced from plants or animals. A typical source of animal protein used in the manufacture of protein powder is milk. Milk is used to produce whey and casein protein. These protein powders are the most popular. Other sources of animal protein include; meat, collagen, and egg white.
Plant protein on the other hand is perfect for vegetarians and people who are allergic to milk and other sources of animal protein. One complete plant protein is soy. It has all the essential amino acids the body needs. However, it is an allergen. Some other sources of plant protein include peas, brown rice, and hemp. They are not complete proteins.
Quality
To get the highest quality protein powders, the blend of protein contained in the protein powder must be complete.
The body needs 20 amino acids; of these 20, nine are essential amino acids. Whatever protein powder you purchase must contain these essential amino acids because the body cannot produce them independently.
Additionally, there are also conditional amino acids whose production levels might not be up to the standard if the user is sick. The remaining seven are non-essential and can be produced by the body.
Other essential factors that you should consider include; Processing Method and the taste of the protein powder. The processing method takes into consideration the degree of processing the protein powder has gone through. The least processed protein powder is called concentrates, and they contain 70-80% of protein. Fats and carbohydrates make up the 20% remaining.The second level of processing protein powders give rise to isolates. This category of protein powders have gone through additional filtration. They contain 90% protein.
The purest form of protein powders is called protein hydrolysates.
Protein Powder FAQ
What are some of the side effects of protein powder?
Protein powders have been known to cause Acne, increase insulin levels, and unbalanced nutrient composition. These side effects are still being debated.
Is protein powder bad for your kidneys?
Intake of protein powder will only become detrimental if taken in large amounts. This is why you should not take more than 0.3g of protein per 1/2 kg of your body weight.
Can I drink a protein shake on an empty stomach?
Research shows that the best time to take a protein shake is on an empty stomach.