As is known to us all, proteins are extremely important to our health. The protein is composed of amino acids, which are also called “the building blocks of protein”. And amino acids are made out of carbon, hydrogen, oxygen, nitrogen and sulfur. As nutrients required by the human body for growth and maintenance, proteins are the most abundant kind of molecules in the body aside from water.
Both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake. For those who are awarded of the importance of protein but fail to afford the time it takes to get all kinds of nutrients needed from varieties of food, protein powder is a must! Whether you are a lady working hard to lose weight but feeling really bad about your dull diet or someone dreaming of having handsome body frame with mass muscle, protein powder is of great benefit! There are plenty of reasons for taking a protein powder:
- Practical and convenient, it’s easier than cooking a high protein meal
- Only contain a small fraction of the fat and cholesterol found in high-protein foods.
- Money-savers when compared to high-protein foods like meats and fish;
- Great-tasting and can be used by the whole family.
In addition to these conveniences, it’s a common sense that every time after you workout,it will surely damage some muscular fibers. Muscle becomes stronger from repair the damaged muscular fibers of your body. Amino acids have a great effect during the process. Protein powders just provided your muscles with a great nitrogen balance so as to recover and grow. For your overall health, your daily 3 main meals will only assure you around 60% of your daily protein needs, which make t protein powders great supplements!
The Best Type of Protein Powder
Hundreds of types of protein powders are available on the market. Here is some of the most popularity. There is organic protein powder, diary free protein powder, organic pea protein powder, vegetarian powder.
Brief introductions to some of them are as follows:
Type of Protein Digestion Rate (1-3 become faster) Source
- Whey 3 Animal
- Casein 1 Animal
- Egg 2 Animal
- Hemp 1 Plant
- Soy 2 Plant
- Pea 3 Plant
- Rice 3 Plant
1. Whey Protein
Whey Protein is the whey to go! Rich in essential amino acids, Milk derivative helps your body build muscle while burning calories and fat. Whey protein products can be made from whey concentrate, whey isolate, whey hydro lysate or a blend of both. You will also find that other types of protein are sometimes combined with whey proteins; these are known as protein blends. Also, there are 3 types of whey protein: Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI), Whey Protein Hydro lysate.
2. Pea Protein Powder
As a plant based protein, pea protein is organic, making it a popular choice for vegetarians and vegans. If you’re looking for a hypoallergenic solution, pea protein may be right for you. Compared to animal based proteins, pea proteins have been shown to produce the least allergic reaction.
3. Casein Protein
What makes it different to whey protein is that it has a considerably slower digestion period. This allows for a slower release of amino acids. Though it may not be perfect for a post-workout, it is good enough for building muscle and helping with muscle recovery.
Hope these mentioned above helped narrow down the search for the best protein powder for you.
5 steps on how to take protein powder properly
1. How to choose from types Of Protein powders?
Think before purchasing. What are you really longing for from your protein supplement? Do you want it to help you lean out or to assist in gaining weight/building lean body mass? Or do you simply want it to help you recover after a grueling training session? The type of your protein powder depends on your expectation!
2. How to pick your favorite flavor
Usually, chocolate cake batter, chocolate milkshake, chocolate peanut batter, strawberry milkshake, cookies and cream, vanilla ice-cream and many other popular flavors are available. Get out your blender and whip up a protein shake and give them all a try.
3. How to fully enjoy it
Take it with anything you would like to have. Besides these flavors, protein provides you with a gorgeous, creamy milkshake texture, which is neither thin nor thick and leaves no chunks. What’s more, since most of the powders mix very easily with anything: homemade fruit smoothies, yogurt, (rice/almond) milk, or plain water, you are allowed to have it in any way you like.
4. How much protein do you need?
To get an exact amount, it’s time for us to do some math. Each person is different and daily amount of protein required varies from person to person. A general rule of thumb you multiplies the body weight in kilograms by 0.8. Take Linda for example, say she weighs 108 pounds.
Step 1. Weight in pounds divided by 2.2 = weight in kg
108/2.2 = 49kg
Step 2. Weight in kg x 0.8. = 39
So Linda will require a minimum of 39g of protein per day.
5. Take gender into consideration
For most women, losing weight is higher on the agenda than gaining muscle. Female friends are recommended to pay more attention to protein powders focusing on weight losing. While male customers had better to have a look at those products designed to help muscle maintaining.
1.Quality comes the first!
Whey protein powders are obtained during the cheese making process. The result is usually a 70 – 80% protein concentrated product that also has carbohydrates and fats. Usually, the best the separation process is, the less carbs and fats remain in the protein powder. This is the basic manufacturing process for whey protein concentrate.
Besides, quality is also influenced by possible contaminants. Reliable brands tend to implement a Hazard Analysis Critical Control Point (HACCP) program in order to further eliminate any physical, chemical, or microbiological contaminants. Still, quality assurance professionals checks regularly on all storage, blending, and production areas and conduct daily inspections in order to produce first-rate sports nutrition supplements.
2.Soy is a big No!
Soy is a kind of plant that contains phytoestrogens, which have the same effects as the feminine hormone estrogen. What’s worse, soy is grown using many pesticides and chemical substances. More than 80% of the soy containing products is genetically modified. So you’d better say no to soy!