Choosing a protein powder supplement
can be overwhelming, especially with the amount that are in the market. All protein powders are not the
same, so choosing the appropriate protein is essential for your nutrition and
fitness goals.
For weight loss you should choose a
product that contains fewer of the calories, carbohydrates and sugars that can
make losing weight more difficult. If you're trying to increase muscle mass you
should choose a product that contains higher levels of calories, carbohydrates
and sugars to help maintain your energy levels. That is why it is important to read labels of all the ingredients
that are in the protein powder.
Protein is one of the body's main
building blocks for muscle, bone, skin, and other tissues. Used often by
athletes and serious fitness enthusiasts, protein shakes come in many
combinations of protein, carbohydrates, and fats. They can range from 100%
protein to mostly carbohydrates with a little added protein and fat. Protein shakes are a safe way to
ensure enough protein, when used as part of a balanced, nutrient-rich diet.
Here are examples of the most popular
protein powders and their benefits and best time of consumption:
Casein Protein
Casein is considered a "slow"
protein. This is due to the fact that it is
the slowest digesting protein there is (significantly slower than whey), which
is why casein is not recommended for the meals around your workout. The optimal time to take a casein
protein supplement is your last meal before bedtime or as a snack between
meals.
It is beneficial to have some
protein in your system while you’re sleeping and your body is doing most of its
recovering/repairing.
Whey Protein
Whey protein is fast digesting and is one of the two major proteins (along with casein) contained
in milk, and appears in many foods and dietary supplements. Whey protein is found in the liquid left behind when milk curdles into cheese. Further processing,
usually involving drying and filtration, extracts the whey protein from this
liquid. Whey protein is best
consumed before and/or after a workout.
When looking for the best whey protein
product, look at the product's efficacy when it comes to burning fat, rather
than glucose or blood sugar, for energy. The ideal protein product helps your
body burn fat for energy rather than blood sugar. This can help you lose weight
more easily; it also encourages your body to use the nutrients stored in fat cells
to rebuild and create muscle tissue. Even if you're not trying to lose weight,
an effective produce can help keep you lean.
Soy Protein
Soy protein is made using soya beans,
and is very low in (or free of) fat, cholesterol and lactose. Soy protein is approved
for those who are lactose intolerant, and it’s fast digestion properties with a
high Protein Digestibility Corrected Amino Acid Score (PDCAAS) make it ideal
for athletes.
Soy protein has been used in the
natural product industry for years and has only recently been isolated for use
in protein drinks by athletes. Not only can you use soy protein supplements in
your shakes, but you can use the same powder in cooking instead of flour to
produce foods that are high in protein and low in fat!
Soy protein is the
best way to increase, or supplement, your protein intake using non-animal
sources. Soy Protein’s high BCAA score (the composition amino acids within the
protein) make it ideal for muscle growth and high protein diets especially for
those who are vegans or lactose intolerant.
Conclusion
Protein powders are an excellent source
to fill nutritional gaps and compliment a healthy and balanced diet. Without adequate protein, our bodies can't put together the
structures that make up every cell, tissue, and organ, nor can it generate the
biochemical substances needed for cardiovascular function, muscle contraction,
growth, and healing. For
your personal health and fitness goals read the labels before consuming any
protein powder to ensure it is helping you reach your goals, consult a health
and wellness professional if you have any questions.
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