Have you been in any supplement stores lately? The sheer collection of almost every kind of protein powders displayed on the shelf can be very overwhelming. Protein sources vary from soy into pea (yes, pea as from the vegetable). Plus they are available in countless flavors. On top of all that, you need to determine how much you are paying to get premium options like the ‘hydrolyzed’ or ‘isolate’ whichs comes in a very higher cost.
However, the best option is to look for ones that will help digestion quickly or can help supply more nutrients to your muscles. But how do you factor in your personal dietary needs to buying the best option? To help you choose from the confusion of varieties of protein powders in the market, this guide will assist you in highlighting the most common kind of protein powder and possibly their benefits and side effects
Types Of Protein Powders for Bodybuilders
1. Whey Protein Powder
Whey protein powder is arguably the most common and most affordable brand of protein powders offered in the market. Found in countless nutritional supplement retailer shops and many grocery stores, its main strength against other powders lies in its impressive vitamins and mineral features. The reason this diary based product has turned into a post workout supplement among professional athletes and bodybuilders alike.
Whey protein is known for another good feature and one that almost all athletes have come to appreciate. This powder is known to help repair muscle strains in post strength workout sessions and assist in the improvement of muscle growth and strength when taken within some hours of training sessions.
The two choice of protein powders by bodybuilders as mentioned earlier include
Whey Hydrolyzed or peptides – means the product has broken down from whole proteins down into smaller groups of amino acids (the building blocks of proteins) this process is meant to improve the process of digestion
Whey Isolate – describes a refining process where nutritional supplement companies try to acquire the purest form of whey protein in its natural state as possible.
One question that keeps popping up on forums and fitness communities is whether the extra $20 or more charged per container is worth spending money on? Even when those products on shelves all claim to be doing the same.
According to Brian St. Pierre, sports dietitian and nutrition coach in Precision Nutrition, although specific protein powders could be marginally more valuable, the benefit is little in the grand strategy of sports nutrition. A fundamental whey focus protein powder from a reputable brand may deliver fantastic benefits, too, provided that sufficient attention is paid to general protein consumption, optimum nutritional supplement time, and diet quality, St. Pierre says.
2. Casein Protein Powder
Even though its not the most favorites in homes as whey, casein protein is in fact quite similar in more ways than you imagine. Like whey, casein protein comes from milk and is really the main protein found in cow’s milk. Unlike whey powders, it digests slower owing to an intricate interaction with stomach acids. This leads to a quicker release of vital proteins and amino acids, making casein the favored supplement in periods where slow release of nutrients is beneficial.
This same benefit makes casein a less performing optimal supplement post-workout powder. (if you need quick burst of energy)
However, research indicates this might not be as big of a deal as we thought. In many cases, whey and casein can be interchangeable, St. Pierre says. “Honestly, it’s pretty much an equal substitute. The research that compares whey to caseins post-workout is equivocal,” he says. You can stock up on both. But, according to St. Pierre, “Your total protein intake far outweighs anything else.” While that total amount will vary from person to person, the experts at Precision Nutrition recommend taking in 0.6-0.9 grams per pound of bodyweight depending on activity levels. (More active individuals will need more protein)
3. Pea Protein Powder
Pea protein powders are a welcome relief to lactose intolerant people. You cant imagine such natural protein from such tiny peas…Pea protein powders is made from yellowish peas and is 100% plant based.
To begin with, it’s naturally fat- and – cholesterol-free (it comes out of a plant after all). Secondly, pea protein is not derived from milk, which makes it suitable for people who are lactose-intolerant. Last, it’s totally fermented, which may help some avoid gastrointestinal distress when supplementing frequently.
Pea protein has its own benefits, particularly for people who have specific nutritional conditions. But that does not mean it is ideal for everybody. While pea protein is more cheap and contains comparable levels of protein a same-sized functioning as whey and casein, it’s been proven to be deficient in 1 amino acid (cystine). If you are having stomach trouble with your present protein powder, then it may make sense to provide pea protein a go. Otherwise, you can try rotating it in your supplement program to avoid boredom and blend up your nutritional supplement routine.
4. Soy Protein Powder
A mainstay at the families of several vegetarians, soybeans are just another kind of plant-based protein which still contain all your essential amino acids (known as an entire protein). In studies, soy protein plays comparably to whey protein concerning stimulating muscle growth following a difficult strength training session. On the other hand, the advantages of soy extend past the gym. According to a study, isoflavones, organic chemicals found in soy, have been shown to possibly lower the chance of cancer and cardiovascular disease.
Soy protein does not come without a potential drawback, however. The isoflavones can socialize with hormones such as estrogen and possibly skew hormone levels if taken in excess. For guys, particularly, the fear is that increased soy consumption could decrease testosterone levels. However, research indicates that this should not necessarily be a massive concern for soy users.
Quoting St. Pierre, “If you are having a lot of soy-based foods in addition to your soy proteins then, yes [you may want to cut back]. If you are having the occasional shake with soy protein in it, it’s probably not anything to be concerned about,” he states. For those still cautious of some side effects, soy protein concentrate is obviously an option. Because of how this protein variant is processed, it has a lesser volume of this potentially-negative isoflavones.
5. Hemp Protein Powder
Made from hemp seeds, hemp protein is, in fact, a derivative of another “nutritional supplement” completely: cannabis. Obviously, hemp protein contains less THC, the ingredient in marijuana which causes you to feel high. So it is safe to eat with no side effects at all. Nutritionally speaking, hemp seeds have more to offer than protein content. For one, they are considered as a superfood due to their high content of omega-3 and omega-6 fatty acids. Hemp protein can be 100% more healthy and highly-digestible, meaning less Gastro Intestinal distress for a number of users.
Steak protein does come with a couple of cons, however. For starters, the high-fat content leads to a higher calorie count, which makes this protein powder a less-optimal option if the aim is purely weight reduction. Additionally, it is worth noting that since developing hemp is illegal in several U.S. nations, many hemp products are imported from different nations. This pushes up the cost which makes hemp protein among the pricier options available on the industry.
6. Brown Rice Protein Powder
Within an eight-week study comparing the advantages of the rice and whey protein supplementation, researchers reasoned that both provided the exact same benefit. Rice protein can also be fermented, which makes it a secure (and inexpensive ) option for all those who have allergies.
Surprisingly, this 100 percent fermented protein is shoulder equal to other super protein powders.
Because rice isn’t complete in amino acids (lysine is missing) relying solely on this type of protein as your main source of protein nutrition is not ideal. If you are concern about your essential amino acids (which you should) supplementing rice with other natural plant-based proteins will be an ideal method to add this nutritional supplements into your diet without missing out on certain amino acids.
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7. Vegan Protein Powder Blends
The search for an excellent plant-based protein does not mean you need to stay with only 1 source. Vegan protein powder blends have become an increasingly common option, harnessing the energy of hemp, peas, rice, quinoa and much more — all in the same bottle. The outcome is a gluten-free, dairy-free and soy-free supplement which could nutritionally stand out from animal-based products, without users needing to be concerned about amino acid deficiencies (or an upset tummy).
Though a few plant-based blends may be somewhat pricier than your typical soy products, they may be a terrific alternative for vegetarians, vegans (or anybody who desires more nourishment). And since these kinds can satisfy most dietary requirements or constraints, vegan protein powders are a wise selection for families, health spas, and gyms where there is more than 1 person fueling up.
The Main Point
When it comes to choosing which is the best protein powder, buyers have varied options. Protein powders come in different source possible with different selections of price tags on them. The bottom line is, the kind of protein powder you decide to settle for should conform to your dietary needs and food preferences.