The Guide to the Best Protein Supplements
The presence of proteins is widespread and its importance is critical to achieving your fitness goals.
Adequate protein intake can help maintain a healthy weight and facilitate muscle recovery after intense training.
But what exactly is protein and which type is best when it comes to supplements?
Read on for information on different protein powder sources and find out which ones stand out from the rest in our guide to the best protein supplements.
What is Protein Powder?
Protein is a macronutrient found in many foods such as meat, dairy products, nuts, and beans.
It is made up of amino acids, the building blocks of lean body tissue that support healthy skin, hair, bones, nails and muscles.
While many experts suggest getting large amounts of our proteins from whole food sources, protein supplements can make it easy to get these amino acids on the go.
But not all protein supplements are created equal.
Before we explore the pros and cons of different protein sources, it's important to understand the two ways protein supplements are classified:
1) Protein Concentrate and Protein Isolate
Protein is made from various food sources and is “concentrated” by removing non-protein parts.
The result: a powder that is 70 to 85 percent pure protein (with the remaining 15 to 30 percent consisting mostly of carbs and fat).
Taking the concentration process one step further, “isolation” removes a much larger percentage of non-protein content.
Further processing results in a premium protein that is quite pure.
2) Complete Protein vs. incomplete
Amino acids that cannot be produced by the body are called essential amino acids.
Complete proteins contain all nine essential amino acids.
Incomplete proteins contain some, but not all, of these essential amino acids.
Here's a detailed look at the most common protein powder supplements on the market, and what their benefits are.
Compare Protein Powders – Types of Protein Powders
1) Whey Protein
Whey protein is the most popular protein supplement on the market and can be easily purchased online.
Whey protein is a by-product of the process of turning milk into cheese.
Pros:
Whey protein powder has been shown to support lean muscle growth and fat loss, as well as support cardiovascular health and healthy metabolism.
Whey is also quickly absorbed by the body, making it useful for post-workout recovery.
This inexpensive source of complete protein comes in a variety of flavors from vanilla , strawberry to chocolate ice cream and more.
Cons:
The sugar found in milk (lactose) is a common allergen that can make whey indigestible for some people.
And while the delicious flavors make whey a good choice, they sometimes (depending on the brand) come with artificial sweeteners.
2) Casein Protein
This is another protein powder made from milk.
Casein powder is produced using the separation process applied to liquid milk which can concentrate or isolate milk protein from carbohydrates and fats.
Pros:
Casein protein powder offers similar benefits to whey protein but under a different release process.
Because of casein's long digestion time, research has found it to be a great protein choice before bed.
Cons:
Casein is a byproduct of milk, making it an allergen for some people, as is whey protein.
Additionally, it is not ideal as a post-workout supplement because it is absorbed slowly.
After exercise, the body seeks nutrients to replenish and repair itself. For this recovery, whey protein or a combination of whey and casein are better options.
3) Egg Protein
Egg protein comes, as the name suggests, from eggs. It is a complete protein made from the separation of the yolks and the dehydration of the whites.
Pros:
In addition to protein, egg protein powder is rich in vitamins and minerals and can contribute to a healthy diet.
Cons:
Egg allergies are common, similar to milk allergies, especially in children and young adults. Egg protein is also one of the most expensive protein supplements available.
4) Soy Protein
Soybeans are one of the few plant-based sources of protein that provide all of the essential amino acids.
The protein is concentrated or isolated after the soy beans have been dried and refined into soy flour.
Pros:
Soybean protein can help improve the body's immune function and bone health.
Soy can also help prevent cardiovascular disease and reduce the risk of some types of cancer.
Cons:
Soybeans can be genetically modified in some cases for better harvesting results.
Many foods are already full of soy due to its extremely low cost.
This leads some people to question whether adding even more soy to their diets (via soy supplements) is a good choice.
5) Rice Protein
Rice contains protein, making it an excellent dietary supplement source.
Brown rice is becoming a standard source of vegetarian protein powder.
Pros:
Brown rice protein is considered a good source of complex carbohydrates, vitamin B, and fiber.
It is also hypoallergenic, which means that it is easily digested and thus almost completely utilized by the body.
Cons:
Unlike soy, rice protein is a vegetarian option that is deficient in some amino acids and therefore should not make up the main source of dietary protein.
6) Hemp Protein
Hemp Protein is derived from the seeds of the cannabis plant that has gained popularity in recent years.
Pros:
Sometimes called a “superfood” for its blend of essential fatty acids, hemp is vegan and extremely hypoallergenic.
Cons:
Since hemp is only harvested in large quantities in select countries because of its association with cannabis, it is usually the protein powder available.
7) Pea Protein
This form of protein is quite unique. Pea protein comes from dried peas, making it a popular choice for vegetarians and vegans.
Pros:
As with most plant proteins, pea protein is hypoallergenic.
And with few additives or artificial ingredients, this protein appeals to those looking for protein sources closer to the whole source.
If you don't like peas, pea protein powder that you can buy online comes in different flavors and textures.
Cons:
Pea protein isolate is generally considered complete because it contains a spectrum of essential amino acids.
Even so, it is still deficient in some amino acids and should not be used as the primary source of protein in the diet.
8) Weight gainer
If you are looking for muscle growth and mass gain then weight gainer protein powder is the best choice.
The weight gainer combines protein (usually whey protein) with a blend of carbohydrate-rich ingredients that make it much more calorie-dense than typical protein powders.
It is generally used by bodybuilders who are looking to gain weight, or dedicated athletes who have difficulty consuming enough calories to balance the large amount they burn during their intense workouts.
Pros:
Packed with calories, weight gainers allow people to consume more calories than they could from food alone.
They also help keep your grocery bill low by providing calories at a much lower price than if you had to eat the same amount from traditional foods.
Cons:
Weight gainers can contain various additives, artificial sweeteners and fillers so they have the calories and protein their users are looking for.
The high calorie content in these products doesn't always translate into more muscle.
Any extra calories will be stored as fat if not needed for recovery after intense exercise.
The Guide to the Best Protein Supplements – What We Learned
When it comes to protein powders, there's something for everyone.
Just keep in mind that when buying protein, as in life, “You get what you pay for.”.
Low cost proteins often use cheap brands of protein which may not be very digestible for the body.
Always buy quality protein, which you can find online, and give your body the supplements it needs to grow and evolve.
It is also important to note that the amount of protein needed by the body depends on a person's activity level, body size and gender.
Testing various sources for protein amounts can help determine a blend that works best for you.
Keep in mind that protein powder should not completely replace food.
Protein powders are supplements, best used to supplement a healthy whole foods diet.
I am Erica Pontes, and I am excited to be the fitness expert on this blog. My goal is to share practical tips and strategies to help you lead an active and healthy lifestyle. With dedication and passion for fitness, I have devoted myself to acquiring knowledge in the field of exercise and well-being. I am thrilled to share this valuable information with you. I believe that physical exercise plays a vital role in promoting overall well-being. My approach is based on personalized guidance and realistic tips to help readers incorporate physical activity into their daily routines. Through up-to-date and practical information, I aim to provide useful insights to motivate you to embrace an active and healthy lifestyle. I hope this blog serves as a source of inspiration and knowledge to help you achieve your fitness goals. Join me on this journey of care and love for fitness, where we will explore the benefits of an active and balanced life. I am eager to share my expertise and assist you in achieving a healthy and vibrant life.