What is protein powder?
Protein powder is dietary supplement that people take to fulfill high percentage of protein requirement of our body. These protein powder are fortified with essential vitamins,minerals,additional fats,carbohydrates, artificial flavouring agents,thickeners to make them a complete meal which is easily digested and absorbed in our body instead of straight protein.
It is generally consumed by bodybuilders and athletes to cater to different needs such as muscle growth, mass gain, weight loss which is not possible with straight protein through diet. Protein powder whey and others serve as a source of protein that is easy to absorb and digest by your body, making protein powder as the best alternative in case when your body requires high protein intake.
Protein powder can easily be taken with warm milk pre-workout and sometimes post-workout also to meet high protein needs of your body.
Different forms of protein powder
These are of 3 different forms:
Whey Protein isolate: these isolates contain 90-95% protein. Also the fats and carbohydrates are filtered from these leading to more concentrated form of protein.
Whey Protein concentrate: these contain a mixture of carbs ,fats and proteins with a protein content of 60-80% and remaining fats and carbs.
Whey Protein hydrolysate: they contain the most easily absorbed form of proteins as they are heated with acid or enzymes which breaks the bonds between amino acids , so they are easily absorbed by your body and muscles.
Different protein powder supplements
Pros: 1) Promotes lean muscle growth.
2)Supports fat loss and increases metabolism.
3)Absorbed quickly by our body as it contains (BCAA) branched chain amino acids making it useful for post recovery workout.
Cons: 1) It contains lactose which can cause stomach discomfort for some.
2) It contains a host of other less desirable artificial sweetners and chemicals.
Pros: 1) It is known by the name of bedtime protein shake as it takes longer time to digest so it keeps you full for a longer time.
2) It can be taken before sleeping to help the body replenish during the night.
Cons: 1) casein is also allergic to some people.
2) After exercise the body craves nutrients to replenish and rebuild—which is best left to whey or a combination of the two.
Pros: 1) Protein powder weight gainer combines protein, often whey, with a mix of high-carbohydrate ingredients that makes it much more calorie-dense than typical protein powders.
2) They also help keep the grocery bill in check by delivering calories at a (slightly more) economical price.
Cons: 1) Weight gainers often contain many additives, artificial sweeteners, and fillers so that they can pack the calorie and protein punch.
2) All those extra calories will be stored as fat if not needed for recovery after intense exercise.
Pros: 1) It is also a slow release type of protein which is similar to casein.
2) A vegan-friendly alternative to night-time casein for a gradual release of amino acids.
Cons: 1) The taste of pea protein is not as good as other protein powder like casein and protein powder whey.
2) It is not the best protein powder as compared to others as it is not a complete protein source and also you may blend with other ingredients to improve the taste.
Pros: 1) It is derived from the seeds of cannabis plant and is a protein source that is rich in essential fatty acids.
2) A plant-based protein source that is useful for people with food allergies, also no need to worry ,the psychoactive compound THC is not present in it.
Cons: 1) It is low on leucine, one essential amino acid for muscle building.
Pros: 1) It contains all the essential amino acids along with important vitamins and minerals.
2) It is easily digested as it is prepared by seperating and dehydrating egg whites from the yolk.
Cons: 1) It is expensive as compared to protein powder whey and other powders.
2) Can trigger reaction to people who have egg allergy.
Choosing the right Protein Powder/Bar
Everybody have different requirements and should therefore be cautious before buying their protein powder so to know more keep reading.
MUSCLE BUILDING – If muscle building is your primary goal then whey protein and whey isolates are best.You should see the whey protein powder that is high in biological value(this indicates how easily the body will absorb the protein).
WEIGHT LOSS – For reducing weight you should avoid buying the protein powders with maltodextrins/dextrins and added sugars. Also avoid those with BCAA(branched chain amino acids) as those may lead to weight gain.
FOR PEOPLE WITH DIABETES – Don’t go with protein powders with added sugar and sweetners, also look for carbohydrate content in the ingredients list and buy only those with low carbs.
WHILE TRAVELLING – If you are travelling and not at home and still want to up your carbs and protein then the best option is protein bar, these protein bar can be a great substitute to your protein shakes while travelling as 1 protein bar contains 20 – 25 grams of protein which is good in taste as well,so it’s a good option.