Protein powder is one of the most commonly used nutritional supplements. Even hypermarkets already offer protein and protein drinks.
But the truth is that the market is full of all kinds and brands of protein powder, which can make choosing a supplement difficult.
Probably the first thing most of you wonder is which protein is best? In this quick guide, we will show you the best protein powders, as well as what kind of protein it is, what kind of protein powders it is, how to take it as a dietary supplement, and other useful things.
Whether you're looking to build muscle or simply improve your diet, a good protein powder can help you achieve your goals.
First of all, let's introduce you to some of the best proteins on the market right now. Be sure that you choose - you will not regret it.
Optimum Nutrition Gold Standard 100% Whey
Protein: 24 grams Carbs: 3 grams Fat: 1 gram Calories: 120 |
Available flavors: 20+ User rating: 4.6 / 5
If you exercise or take supplements that you are not familiar with, you may have heard of this protein. This is a premium product that has been on the market for decades.
For 10 years in a row, he won the title of “Best Protein of the Year.”
Part of the success of this protein is due to every step of its production process, which is the work of Optimum Nutrition.
For many years, this product has been the most famous in the protein powder category and has good quality, excellent results after consumption and many satisfied consumers around the world.
Optimum Nutrition Gold Standard Whey is a blend of protein isolates, concentrates and peptides, each with their own benefits. This makes the supplement excellent for better results in muscle recovery and growth.
One serving of protein contains 24 grams of protein, 1 gram of fat, 3 grams of carbohydrates, 1 gram of sugar and only 120 calories.
In addition, you also take 5.5 grams of BCAA and 4 grams of glutamine. Ingredients such as aminogen and lactase help digestion better.
Whey protein is considered the best protein powder due to its balanced levels of important amino acids. There are nine of them that the body cannot produce alone, and they are provided only by proper nutrition. These amino acids are used for better nutrient absorption, tissue growth, energy production and a stronger immune system.
The best part about this protein is that you can choose from over 20 different flavors.
Perhaps one of the most preferred flavors is strawberry and double chocolate. Optimum Nutrition has managed to create an extremely balanced product that does not contain anything else.
Protein is highly soluble in both water and milk. All you need is a glass of liquid and a spoon for stirring.
The cost of this dietary supplement is more than reasonable as it contains protein isolates, tastes great, is extremely effective, dissolves easily, etc.
advantages:
- Excellent value for money and quality
- Great taste
- Easy to dissolve
- Effective results
- Easy digestion
- Safe Ingredients
flaws:
- Contains artificial sweetener
- They change their formula periodically
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Dymatize ISO 100 Whey Protein Powder
Protein: 25 grams Carbs: 1 gram Fat: 0 grams Calories: 110 | Available scents: 12
User rating: 4.5 / 5
Dymatize ISO 100 is a protein that is renowned worldwide for its quality, taste and purity. The Dymatize brand is also very well known in the nutritional supplement field. Although it makes many nutritional supplements, including protein powder, protein bars, and mass generators, ISO 100 remains their flagship product.
The protein consists of protein isolates and hydroisolate. It is produced by a microfiltration process that preserves important proteins and reduces excess fat, carbohydrates, lactose and cholesterol.
In one dose you will find 25 grams of protein, 1 gram of carbohydrates, 0 grams of fat and only 110 calories.
That's right—the protein contains exactly 0 grams of fat and sugar, making it an excellent choice for even the most restrictive dieters. With one dose of this protein, you'll also take in 5.5 grams of BCAA, 4.4 grams of glutamine, and 2.7 grams of leucine.
The composition contains less than half a gram of lactose, making the product a good choice for people with lactose intolerance.
Hydrolyzed protein is broken down, at least in part, by enzymes in peptides (amino acids), making it easier to digest.
Before the hydrolysis process, whey protein is in isolate form. Hydrolyzed protein is more expensive and tastes worse than isolate.
For best results, it is recommended to take more vitamins, minerals and fats, as well as carbohydrates.
Dymatize ISO 100 protein contains all the necessary elements for recovery and muscle building. It dissolves easily in water and milk. There are 12 different flavors on the market and none of them compromise on quality.
The dietary supplement contains genetically modified soybean oil, so if GMOs concern you, you may want to skip it.
advantages:
- Rapid absorption in the body
- Supports Muscle Growth
- Great taste and quality
- Low in carbohydrates
- No fat
- Lactose free
flaws:
- Contains genetically modified soybean oil
- Contains sodium
- Contains artificial sweetener
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Possible side effects
But protein mixtures also have some disadvantages. The main ones include:
- Digestive disorder. It occurs mainly in people with lactose intolerance.
- When consuming large portions at one time, the kidneys and liver suffer, as they do not have time to absorb the incoming protein.
- Presence of flavors and artificial sweeteners.
- Obesity that occurs in the absence of physical activity
When purchasing a jar of protein powder, carefully read the label; the manufacturer indicates all possible side effects on it.
Protein mixtures have a high price; this is the only thing that can discourage you from purchasing a two-kilogram jar of this mixture.
MuscleTech Nitro Tech Pure Whey Protein
Protein: 30 grams Carbs: 4 grams Fat: 3 grams Calories: 160 | Available scents: 6
User rating: 4.4 / 5
MuscleTech is a leading brand in the nutritional supplement industry and has been in business since 1998.
This protein is primarily intended for athletes and bodybuilders to gain more muscle mass and strength. The product formula is innovative in the field of muscle building. It helps increase muscle mass and improve muscle strength more than any other protein.
One serving contains 30 grams of protein, 4 grams of carbohydrates, 3 grams of fat, 2 grams of sugar and 160 calories. 6.8 grams of BCAA, 3 grams of creatine and 5 grams of glutamine are also taken.
Nitro Tech is a combination of protein isolate and protein peptides - these are the purest sources of protein that are quickly absorbed by the body, which is a proven result.
This protein will boost your energy and help you improve your athletic performance. It is designed to increase muscle growth and improve recovery. There are no enzymes added for better digestion.
It dissolves well in milk and water and can be taken before and after exercise, as well as between meals.
Whey protein undergoes multi-phase filtration, which breaks down fat and lactose.
However, people with lactose intolerance should be careful when consuming this dietary supplement as they may experience nausea, swelling and abdominal pain.
advantages:
- Builds 70% more muscle mass than other proteins.
- Great choice for athletes and bodybuilders
- Improves muscle growth and recovery
- Increases energy
- Increases muscle strength
- Gives overall better athletic results
flaws:
- High price
- There are no enzymes to aid digestion
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Types of powders
Whey and casein
Whey protein is easily digestible, nourishes the body with useful substances, helps to recover faster after a workout, and activates muscle growth. Disadvantage ─ high price and risk of purchasing a fake.
Casein protein contains a complex of essential amino acids and promotes muscle recovery.
The benefits and harms of casein protein for women and men:
- Plus – it promotes weight loss, as it curbs hunger.
- The downside is that it is difficult to digest; when it gets into the stomach, it curdles, and all digestive processes slow down.
Casein maintains normal protein levels in the body and is not suitable for lightning-fast amino acid loading before and after training.
Meat and egg
Egg protein is made from chicken eggs. Perfectly absorbed, perfectly balanced. Many bodybuilders prefer it. The main thing is that you are not allergic to egg whites. The only negative is that this substance has a high price and an unpleasant taste. Egg whites, if they are of low quality, may contain cholesterol.
Meat (beef) protein is made from red meat. The composition contains almost no cholesterol and fat.
The benefits and harms of meat protein for men and women:
- Plus, it contains creatine, which promotes muscle growth. In addition, it is rich in amino acids and is suitable for athletes with lactose allergies.
- Minus ─ high price.
Vegetable
Proteins made from plant proteins are only slightly inferior to animal proteins, but have a number of advantages. The most striking example is Amway protein powder, about which you can find many reviews on the Internet.
Cereal protein is made from rice, peas and similar products. It is not suitable for athletes gaining muscle mass, since these amino acids contained have a low absorption rate. The advantages include its low cost.
Soy protein has properties that are most similar to meat protein. It has been well studied and very popular among consumers, and even scientists have become interested in the benefits of this protein. The results of their research showed the ability of soy to reduce cholesterol levels and activate the process of fat metabolism. It contains phytoestrogens, which were previously thought to contribute to the development of breast cancer, but recent research has shown their diametrically opposite effect: they can reduce malignant tumors.
Athletes readily consume this protein, since soy protein triggers muscle growth and helps recover after training. The price of this mixture is high, but the cost is justified. The most popular protein powder is Nutrilite.
Hemp protein is the second most popular protein after soy. The composition is rich in fiber and fatty acids. This type of protein has just begun to be studied, but the results obtained look promising. It is most often used as a protein supplement to a basic protein mixture.
Rice protein is made from brown rice. Great for those who suffer from gastrointestinal disorders, but not suitable for muscle growth. The amount of protein is similar to soybean, reduces cholesterol levels.
Multicomponent
Complex protein is a mixture of several types of protein powders, with all their pros and cons. Beginning athletes drink this protein.
Features of this powder:
- “union” of proteins that differ in the rate of absorption;
- complete saturation of the body;
- Possibility of round-the-clock use;
- low price.
Optimum Nutrition Serious Mass
Protein: 50 grams Carbs: 254 grams Fat: 4 grams Calories: 1250 | Available scents: 6
User rating: 4.5 / 5
Optimum Nutrition Serious Mass is one of the most popular among people who want to gain weight and build muscle mass.
It is a high-calorie gainer that helps increase muscle mass and body weight. This will help you develop the muscles and physique you've always wanted.
One serving contains 50 grams of blended protein, 254 grams of carbohydrates, 4 grams of fat and only 1,250 calories with no added sugar. The combination is rich in nutrients and ideal for bodybuilders and bodybuilders.
The supplement contains 25 different vitamins and minerals, 1 gram of creatine, glutamine and glutamic acid for faster post-workout recovery. Every ingredient in this weight pack is added to optimize your workouts and provide your body with a balanced intake.
Undoubtedly, this product is one of the best for the masses. Combined with a healthy and balanced diet and intense training, you will achieve the desired results very quickly.
You may experience unpleasant side effects such as swelling and stomach upset. Excessive weight gain can also appear on the face if you haven't optimized your diet and exercise routine.
advantages:
- Great choice for bodybuilders
- No added sugar
- Low Fat
- Helps build muscle mass
- Increases body weight
flaws:
- Has relatively poor solubility
- Bad taste
- May cause swelling and stomach upset
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Protein Blends
They live up to their name - they are literally a mixture of protein and different types of nutrients. To make protein shakes even more beneficial, additional nutrients are often added to them. To make it easier for you to imagine, we will give a few examples.
Total Protein Blend
Total Protein Blend contains all three types of whey protein. This combination will allow you to get maximum benefit due to the different absorption rates of each type of protein. The product also contains egg whites and casein (another slow-absorbing milk protein).
Eating a mixture of different types of proteins will allow you to obtain different amino acids and create favorable conditions for maximum muscle growth. One serving of Total Protein Blend contains as much as 24 g of protein.
THE Whey
THE Whey is a combination of all three types of whey protein that will greatly benefit your muscles. The addition of MyZyme helps the body better absorb protein by breaking it down into smaller “building blocks” of amino acids. This allows you to extract maximum muscle benefits from the protein. Each serving of the product contains 25 g of protein from different types of whey. Available in several flavors.
THE Whey+
THE Whey+ is the king of protein powders. This product not only provides all the benefits of whey protein, but also contains ingredients that, through the gradual release of active ingredients, can improve recovery and muscle building.
BCAA, leucine and glutamine are added to the composition, thanks to which WHEY+ becomes a universal remedy. The product will satisfy the body's needs during the anabolic process and help recovery.
Gainers
If your goal is to gain weight and build muscle, Myprotein's Weight Gainer is your best option. This mixture contains not only high-quality protein (and in large quantities - 31 g per serving), but also carbohydrates. It has a lot of calories that will help you gain weight.
The gainer is easy to use, everything is much simpler with it, there is no need to prepare food for additional meals. Plus, you can be confident in the quality of the calories and protein you're consuming.
Protein for Vegans
Myprotein Vegan Protein Complete is made from pea and legume proteins to provide you with the full range of amino acids your body needs.
Obtaining all the essential amino acids from plant proteins can be quite challenging. But this problem is solved! All these amino acids are contained in one serving (22g) of Myprotein's vegan blend.
For those avoiding animal proteins, Myprotein's Vegan Protein can help you increase your protein intake. You will feel confident that you are nourishing your body properly.
Myprotein also offers vegan protein blends made from soy and pea protein. You can always choose the product that suits you best.
Casein
Casein is another protein powder derived from milk protein. It digests much more slowly than whey protein powder.
Of course, it's better when protein is absorbed quickly after a workout, this idea seems obvious. However, for use later in the day, including before bed, when you want your muscles to rest and recover during the night, casein is the right protein.
Since it takes up to 24 hours for our muscles to absorb protein after exercise, adding casein to your sports nutrition diet can be a game-changer in your favor.2
Collagen
Collagen is one of the most abundant proteins in the human body and makes up a significant part of connective tissue (muscle, cartilage), as well as hair, skin and nails. The collagen you see on store shelves usually comes from chickens or cows.
Myprotein Collagen Protein Powder contains hydrolyzed collagen which is easily absorbed by the body. It is a great addition to whey protein because it contains higher amounts of certain amino acids that are lower in regular whey protein.
Conclusion
While there are many types of protein powders on the market targeting different purposes, protein shakes can be beneficial for everyone. Regardless of the type of protein you choose—whey, casein, vegan protein, or collagen—your muscles (and your entire body) will appreciate the protein. Fueled by high-quality protein shakes, your muscles will become stronger and better prepared for each new workout.
Articles on our website are presented for educational and informational purposes only. We do not recommend using article materials as medical advice. If you decide to take dietary supplements or make fundamental changes to your diet, first consult with a specialist.
Translation: Farida Seidova
BSN Syntha-6
Protein: 22 grams Carbs: 15 grams Fat: 6 grams Calories: 200 | Available scents: 10+
User rating: 4.4 / 5
This protein is suitable for people who engage in any type of physical activity and can fit into any diet or lifestyle.
Most protein powders combine whey protein and isolates. BSN created a mixture of six different types of proteins, including those that break down quickly and slowly in the body.
One dose of Syntha-6 contains 22 grams of protein, 15 grams of carbohydrates, 6 grams of fat, 200 calories and 10 grams of amino acids. The product is high in fat and carbohydrates, making it less suitable if you want to cleanse excess fat.
The composition contains enzymes that promote digestion. Protein is available in a variety of delicious flavors. However, some of them do not dissolve so easily, but if you have a blender, you are unlikely to encounter difficulties.
BSN Syntha-6 can also be an excellent meal replacement due to its high carbohydrate content. Contains lactose and may cause swelling and gastrointestinal problems, especially if you are lactose intolerant.
advantages:
- Contains a blend of six different proteins
- Contains digestive enzymes
- Suppresses appetite
- Great taste
- Incredibly good performance
- High price
flaws:
- Has relatively poor solubility
- High in fat, carbohydrates and sodium
- Contains artificial sweetener and flavoring
- Contains traces of soy, wheat and corn
- Contains lactose
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Global brands supplying protein
Sunwarrior
Sunwarrior's focus is on keeping the protein as natural as possible and producing it from traditional sources such as hemp and pea seeds, while also using lesser-known goji berries and superfood amaranth. Calories and content are average, and there's a disappointing lack of flavors on offer, but it's first and foremost a lifestyle drink that promises a string of amino acids and organic ingredients that will lift you to yoga levels.
Motion Nutrition
In addition to a range of supplements and nootropics (health benefits and natural smart drugs), Motion Nutrition sells whey proteins made from organic milk blended with special superfoods like cocoa and coconut, and its vegan blend contains ingredients you'll love we didn’t even suspect - red banana and yellow peas. The protein level is relatively low (as mentioned above - it doesn't have to be high) and its products are sold at a lower price.
Form
The high dairy and milk content of some protein powders may exclude people with digestive issues from being considered for consumption, while alternative vegan formulas have a reputation for unusual sawdust smells and tastes. The form changes the game by creating vegan products that actually taste good, with flavors like chocolate salted caramel and probiotics designed to help you digest your protein intake. The packaging also contrasts with the way the industry has become accustomed to working with self-conscious images of beautiful forestry - no pumped-up cousins to make you feel insecure.
Innermost
The bold and eye-catching packaging on Innermost products works well to convey the essence of the protein brand - basically powder blends that don't make you think twice about what you're taking. Simply put, there are three main powder directions: "Strong" for gym bunnies, "Fit" for cardio workouts, and "Healthy" if you're interested in detoxing.
Neat
It's a Shoreditch protein packaged in a brown paper bag that feels like a bygone era. Founded by two former professional swimmers, Neat takes its protein, like its packaging, back to basics with simple vegan and whey blends and adding extra "matcha" green tea to its lean protein, acting as a slow-release caffeine source making it an additional replacement for your morning coffee.
Purition
If you're not sold on the whole space-age feel of purchasing ground powders, then Purition is a great option because it instead offers a whole food blend of seeds and nuts, as well as protein and real food flavors like vanilla beans. Blend them yourself in a blender with milk or do what we prefer - sprinkle them on your breakfast. The protein intake is low compared to others, but at least you'll feel like you're having real food.
The Organic Protein Company
Organically sourced cow's milk protein is all over the market these days, but one of the originals was The Organic Protein Company. The price is reasonable, as is the protein consumed, and the powder is low in carbohydrates. It exudes an interesting aroma of raspberry and baobab, stirring well into the porridge.
NutriStrength
Nutristrength comes in a package that looks more like a package of shortbread biscuits rather than something that will turn you into a beast at the gym. It comes with a hefty price tag, but it offers an unorthodox solution for those with cow's milk allergies by using goat's and sheep's milk instead. Even if you don't have an allergy, casein's different structure and fat composition still makes it easier to digest than regular cow's milk-based protein powders. At least that's the statement.
Vega Clean Protein
It may not be enough to simply have standard pea and hemp vegan blends, as Vega can attest by offering protein from alfalfa (a common legume grown for livestock) and pumpkin. The protein content is high and the carbohydrate levels are quite low, with a full range of amino acids, making Vega an optimal choice, except that they only have two main flavors.
BioSynergy
Between grueling workouts, creatine, and everything else from a bodybuilder's kitchen cupboard, BioSynergy has one of the widest ranges of powders on this list. Everything from vegan blends, protein and rice blends for those looking to energize after a hard workout, and powerful protein blends with 30g. protein per serving. However, it's important to note that most of its blends are high in carbohydrates, which is great if you're looking to fill up your body, but not so great if you're also looking to lose weight.
Bodyism
Founded by personal trainer James Duigan, Bodyism began life as a gym and is now marketed and packaged as a philosophy and lifestyle. For many people, daily protein powder is now akin to getting your five servings a day, so powders fit into this lifestyle, although they are mainly aimed at the female market. The brand does offer a package of "man test" with exotic ingredients (Siberian ginseng anyone?) that promise to boost your testosterone and provide you with a dose of pea protein throughout the day.
Optimum Nutrition
Sold in the old European big can packaging we most often associate with protein powders, Optimum Nutrition does exactly what it says on the label, offering 100 percent pure protein and nothing more. While it may not have all your probiotic blends, the award-winning brand has high protein absorption and BCAA content to help your workout along with 24 different flavors that read like a dessert menu. I'd like key lime pie and blueberry cheesecake, please.
Muscle Pharm Combat Protein Powder
Protein: 25 grams Carbs: 5 grams Fat: 1.5 grams Calories: 130 | Available scents: 5
User rating: 4.3 / 5
Combat Protein Powder from Muscle Pharm is a premium protein that will nourish your muscles over a long period of time and help them recover and grow.
The supplement is a mixture of various whey proteins, isolates, concentrates, hydroisolates, casein and egg albumin. There's no mention of the exact percentage of each protein in the composition, which makes it difficult for you to calculate how much lactose you're taking in one dose.
There are 25 grams of protein, 5 grams of carbohydrates, 1.5 fat, 2 grams of sugar and 130 calories per serving. Compared to most proteins, this one contains a long list of ingredients. Therefore, you may experience side effects such as swelling, upset stomach, decreased appetite, diarrhea, headache, and others.
All the flavors available are incredibly good and the solubility in the shaker is excellent. Some flavors may be a little sweeter, but this is due to the artificial sweetener. Protein can be taken any time of the day when you want to fuel your body and muscles.
advantages:
- It has many different protein sources
- Improves fitness and gives energy
- No artificial flowers
- Great taste
- Gluten free
flaws:
- Contains artificial sweetener
- Contains lactose
- May be sweeter than other proteins
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Protein from the world to the athlete: multicomponent powders
Complex protein is a mixture of several types of protein, combining the advantages of each of them, a universal option for beginning athletes. Distinctive features of complex protein:
- a mix of proteins with different digestion rates (slow/medium/fast);
- satisfying the feeling of hunger;
- complete assimilation;
- use 24 hours a day;
- affordable price.
A mixture of milk (whey, casein) and egg protein is popular.
Myprotein Impact Whey Isolate Protein
Protein: 21 grams Carbs: 1 gram Fat: 0 grams 90 calories Available Flavors: 10+
User rating: 4.2 / 5
This protein is sold under the Myprotein brand. The main ingredient is whey protein isolate, which is quickly absorbed by the body and promotes muscle recovery and growth.
One dose of the product contains 21 grams of protein, 1 gram of carbohydrates, 0 grams of fat and only 90 calories. This makes it a great choice if you are on a low-carb or low-calorie diet. In addition to the above doses, you will also take 3.6 grams of glutamine and 4.5 grams of BCAAs.
The amount of protein per dose depends on the flavor you choose, but ranges from 21-22 grams.
Proteins come in different flavors, each more than good. You also have the option of choosing an unflavored protein, but keep in mind that you probably won't like it unless you mix it with something else. The additive dissolves a little harder in the shaker, but with a little stirring you won't feel any lumps.
advantages:
- Low in carbohydrates
- No fat
- Safe Ingredients
- Minimum sodium content
flaws:
- Contains artificial sweetener
- Relatively little protein per dose
- Unclear quality standards and quality control
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Protein powder and protein shakes
Protein powder is a powdered form of proteins obtained from various plants, milk and eggs. These dietary supplements have additional ingredients such as sugar, minerals, vitamins, artificial sweeteners and more.
Protein powder is the main component when preparing a protein shake.
Protein shakes are made by mixing protein with water, milk, juice or other liquid. Generally, the preparation and amount of liquid depends on personal preference and taste.
Protein is an essential nutrient for the body, and protein powder is a convenient and easy way to get it.
Dosage regimens and method of preparation
It is better to drink the cocktail twice a day, since the body will not absorb the incoming protein in one dose. The ideal time is a break between main meals, that is, instead of a snack. You need to drink a protein shake on the day of training in the first half of the day before lunch, and a second serving immediately after training. On normal days, you can drink one serving of protein as a midday snack and a second serving before dinner.
How to make a cocktail
To prepare a protein composition, you need to mix the protein with water, milk or juice. There are many recipes and you can try them all if you wish. An important condition is the temperature of the cocktail; it should not be high, otherwise some of the beneficial properties will disappear.
Preparation option: measure the required amount of protein, add vanillin, pour in the liquid, mix thoroughly in a shaker. That's it, you can use it!
Dosage regimens
When making a choice in favor of one protein or another, it is important to pay attention to several points: calorie content, sweeteners and flavors, as well as how quickly the body absorbs it.
The standard protein intake pattern depends on the desired goal:
- weight loss: consume slowly digestible proteins (multicomplex - during the day, casein - at night);
- enriching the body with amino acids before playing sports (whey);
- muscle recovery (casein - in the last meal);
- drying (whey isolate);
- weight gain (whey protein concentrate).
This list should be compiled taking into account the individual characteristics of the body.
Important! People suffering from kidney disease are not recommended to choose the type of protein and dosage on their own. Consultation with a specialist is required!
Why take protein
Protein is an important component of every cell in the human body.
Proteins are responsible for building and repairing muscle in the body and are essential for maintaining organ function.
The component helps repair muscle tears caused by physical training or other types of effort.
Protein is the main building block of the body - in fact, nails and hair are made of protein. It is also used to produce enzymes, hormones and other chemicals in the body. As such a universal component for the body, protein must be supplied regularly and in sufficient quantities.
Unlike fat and carbohydrates, our bodies do not store protein for use when needed. But if you think taking protein all day long is the solution, that's wrong.
For your body to function well, it needs a certain amount of dosage over a certain period of time. Accordingly, consuming more protein will not give you quick results, for example, in building muscle mass.
Types of protein
Whey Protein
Whey is obtained during cheese production from the liquid that remains after milk is curdled. It is then dried, processed and the product is obtained in powder form.
Depending on the degree of processing and purification of the raw materials, three types of whey protein are distinguished. These are concentrate, isolate and hydrolyzed whey. All three types of whey are considered complete sources of protein, as they contain all the essential amino acids needed by the body.
Concentrate
Whey concentrate is the most common type of whey protein. It contains less protein than whey isolate and hydrolyzed whey because it is less processed.
Yet the concentrate contains from thirty to ninety percent protein per gram, and its price is lower. It should be noted that whey concentrate may also contain lactose (milk sugar), so it may not be suitable for people with lactose intolerance.
In terms of digestion time, whey concentrate may take longer to digest than isolate or hydrolyzate. This will allow the muscles to receive protein for a longer time.
Isolate
Whey protein isolate is the next processing step that further purifies the protein powder. The product contains more than 90% protein and very few carbohydrates and fats.
The isolate contains virtually no lactose, making it better digestible. A product that has been further processed may cost more.
Whey Protein Hydrolyzate
During the process of hydrolysis, long peptide chains of amino acids are broken into shorter ones. As a result, such protein is absorbed better and faster.
Everyone knows that amino acids are effective for muscle growth and recovery. They are also often added by manufacturers to food products to prevent allergic reactions to milk (for example, in infant formula).
Whey protein hydrolyzate contains a small amount of fat and more than 75% protein.
Protein in what doses should I take?
More protein means more muscle. However, if you believe such a statement, then you are in for a big mistake.
As mentioned above, your body needs a certain amount of protein over a certain period of time. If you don't get it, your muscles and body will suffer from this deficiency.
The amount of protein in grams you need to take daily depends on your body.
However, the average recommended values are as follows:
- 56 grams of protein per day for men
- 46 grams of protein per day for women
These values are average, but will be sufficient to prevent protein deficiency in the body, so you will not lose muscle mass. Daily protein intake also depends on factors such as age, physical activity, weight lifting, etc.
Protein blocks and protein shakes are a good way to get the protein you need throughout the day.
Beneficial features
The benefits of protein are as follows:
- Suppressing the feeling of hunger. As a result, daily calorie consumption decreases and the weight loss process starts.
- Reduces the amount of sugar in the blood.
- A hearty and healthy snack.
- Contains essential amino acids for body restoration.
- It is easily digestible and does not leave a feeling of heaviness in the stomach.
- Charges the body with energy, makes it stronger and more resilient.
- Normalizes insulin levels.
Is protein powder safe to use?
Safe protein nutrition in the form of shakes and bars has always been a controversial topic. Many people believe that it is completely safe unless you overdose. High protein intake has been linked to problems such as osteoporosis and kidney damage, but research in this area has yielded contrary results.
A 2022 study on the subject proves that there are no adverse effects from higher protein intake. Scientists have even noticed that it improves bone strength. Eating protein does not damage bones or muscles, but rather makes them healthier.
Regarding kidney problems, another study found that 14 men taking high doses of protein for a year did not experience any problems with kidney function.
If you don't already have kidney disease, you're unlikely to have a problem with an even higher protein intake.
Gifts of nature: plant-based proteins
Due to allergic reactions of athletes to animal protein or individual food preferences (veganism, vegetarianism), the need arose to obtain proteins of plant origin. The result was soy, pea, wheat and rice proteins. The advantages of this type of protein powder include the presence of essential amino acids, affordability, and average absorption rate. The disadvantages are the development of flatulence and diarrhea with regular use in large quantities. A popular source of protein in this group is soy isolate.
Benefits of Protein Powder
There are many advantages and benefits of taking protein powder.
Protein shakes are extremely easy to make, require no effort or time, and can quickly add protein to your daily meals.
Some of the biggest benefits of protein:
- Helps reduce body fat and abdominal fat
- It increases metabolism and therefore burns more calories throughout the day
- Reduces appetite and desire to consume carbohydrates, resulting in a healthier diet
- Helps you burn about 80-100 more calories per day
- Builds and restores muscles during physical activity
- The only nutritional supplement that simultaneously builds muscle and helps burn excess fat
- Prevents muscle loss in weight loss regimens
How to choose the right protein |
If you don't know about proteins , choosing the right one for you can be a relatively difficult task.
But it is a protein powder that may be the best way to get protein into your body during the day. There are some things you want from one protein and others you don't. Accordingly, the ones you don’t need are not as beneficial for your health and body.
To choose the right protein for your goals, start by reviewing the label and ingredients of each protein.
Amount of protein per dose
However, this is most important when choosing a protein powder. Each type and brand of protein has the same amount of protein in its composition. It's best to aim for 25 grams of protein per dose.
Feel free to add oats, banana or berries to your neck for added flavor and carbs.
Low in fat and sugar
If you have diabetes, it's best to look for proteins with the lowest or no sugar content. As for carbohydrates and fats - no more than 5 g per dose.
Gluten and lactose
If you are gluten or lactose intolerant, it is important to find a protein that contains no or minimal amounts of these ingredients. Otherwise, if you are gluten intolerant, you may get inflammation.
If you are lactose intolerant, you risk intestinal and stomach irritation.
Artificial sweeteners
It is advisable to avoid harmful artificial sweeteners in proteins. The most commonly used are sucralose, spleen (955), nutrasuite (951), saccharin (954), xylitol and aspartame. Taking these sweeteners may cause side effects such as headaches, migraines, heartburn and swelling. They can also damage beneficial gut bacteria.
The fewer artificial ingredients in a protein, the better it is for you.
Ingredients for consistency
Vegetable fats and oils are often added to some proteins. They fall below trans fats and are responsible for increasing bad cholesterol levels in the body. Similar ingredients are added to improve the consistency and richness of the protein.
Ingredients such as milk powder and its derivatives are also not devoid of proteins, but they are usually found in low quality ones. They may cause swelling, constipation, or stomach upset.
Quality over quantity
Thickeners and additives such as coconut flour and the like are added to the proteins to increase the amount of powder in one package. These ingredients can also cause swelling, constipation and other gastrointestinal problems.
Using Protein Powders
Consuming protein mixtures in your daily diet will support the body, lower blood cholesterol and blood pressure, and also get rid of excess fat. A positive result can be achieved only if you simultaneously exercise and follow the rules of a healthy diet. Nutrilight protein powder is a good option for making cocktails for both muscle growth and weight gain.
For muscle growth
Protein powder is not a replacement for protein-containing foods, but only a supplement. Ideal for building muscle and restoring it after a workout so it doesn't go to waste.
For an ordinary person, the normal dose of protein is 1-1.5 g per day per kilogram of weight. An athlete needs about 2-2.5 g, most of which must be obtained from regular food. The protein shake is consumed depending on the intensity of the training.
For weight gain
An athlete who decides to gain weight, in addition to controlling sports nutrition, should also control the timing of meals. Protein will be most useful when it is not possible to eat normally or you need to recharge with protein.
The protein mixture, which is used when working on weight, has a number of features:
- The weight gained should increase gradually; for this purpose, protein is consumed depending on the specific situation.
- In order for the muscles to receive an urgent dose of protein, it is better to take whey protein. If you need to protect the muscles from exhaustion, then preference is given to casein protein.
