There is large variety of protein supplements or protein powder available in both supermarket and major supplement store. Sources of protein powder range from soy to whey to pea. There are different flavors as well such as ‘birthday cake’, ‘rocky road’ and ‘extreme milk chocolate’. Protein supplements are believed to digest faster and deliver more nutrients to muscles. Dietary needs or personal goal is to be taken into consideration when it comes to protein supplement. Choosing right type of supplement is also important. Below are some common types of protein powder.
Whey Protein Powder
Whey protein powder is the cheapest and most common variety of protein powder. Whey protein is available in supermarket, at supplement store and even in some grocery store. This dairy-based supplement also contains range of vitamins and minerals. It is in high demand by recreational gym-goers and athletes. This supplement helps repair muscle after workout. It also increases size and strength of muscle when consumed within two hours of workout.
There is special protein powder such as ‘hydrolyzed’ and ‘isolate’. One gets digested rapidly and the other one tries to provide purest form of whey protein possible. This specialized protein supplement is more costly and can be slightly more beneficial. Just basic whey protein powder from a reputed company can also deliver great result, as long as due attention is paid to optimal supplement timing, overall protein intake and diet quality, as pointed out by experts.
Casein Protein Powder
Casein protein powder is not as popular as whey protein powder. It is similar to casein protein powder in many ways. This supplement is also dairy based. This supplement takes longer to digest and slowly releases protein and amino acids. When a slow release of nutrient is beneficial like before a person goes to bed or goes without food for seven to ten hours, this supplement is preferred. Due to the same reason, it is less preferred after workout as people expect release of nutrients quickly. Research however points out that casein and whey can be interchangeable. According to experts, overall protein intake matters more and need attention.
Pea Protein Powder
Pea protein powder is fully plant-based. It is made from yellow peas. In some ways, this protein supplement is better than other protein supplements. This supplement is cholesterol and fat free as it comes from plant. Because this supplement is not dairy based, it is good for those who are lactose-intolerant. This is also gluten-free which is good for individuals to avoid gastric distress. Pea protein is good for those who have specific dietary condition. It may not be perfect for everyone. Pea protein is affordable. It has similar level of protein as whey or casein does. This supplement lack one amino acid called cysteine. Those who are having digestive trouble with current protein powder, it will be good to try pea protein supplement.
Soy Protein Powder
Soy protein powder is also plant-based protein. All the essential amino acids are present in this supplement. Study suggests that soy protein is comparable to whey protein when it comes to stimulating muscle growth after workout. Research indicates that organic compounds found in soy can reduce risk of cardiovascular disease and cancer. Excessive consumption of soy protein for men can reduce testosterone level. If a person consumes soy protein supplement in addition to having lot of soy-based foods, then that is a reason to be concerned about. If a person consumes right amount of soy protein, there is nothing to be concerned about. Soy protein concentrate is still an option for those who are too concerned about negative effects of soy protein. Soy protein concentrate is always an option. Soy protein concentrate is processed in a way that reduces amount of potentially negative organic components.
Hemp Protein Powder
Hemp protein is highly digestible and plant-based protein. Hemp protein contains very little THC, the ingredient that is present in marijuana. It is safe to consume hemp protein without any side effects. It has high content of omega-3 and omega-6 fatty acids.
Hemp protein also has some negative aspects. It is high in fat content. It may not be desirable for those whose goal is to lose weight. It is one of the more expensive options in the market. Producing hemp is illegal in many states of the U.S. Hemp products need to be imported from other countries which makes it expensive.
Brown Rice Protein Powder
Brown rice protein powder is plant-based protein. Research indicates that rice protein supplement provides nearly the same benefit as whey protein supplement does. It is not expensive and is gluten free. Downside of rice protein is that it contains lower amount of amino acids. As a sole source of protein, rice protein supplement is not a good idea. Given the lower amount of amino acids, rice protein should be coupled with another animal or plant based protein.
Vegan Protein Powder Blends
Vegan protein powder blends is plant-based, soy-free, dairy-free and gluten-free supplement. Vegan protein powder blends is made of peas, hemp, rice, quinoa and more ingredients. Consuming vegan protein powder blends, there is no need to be concerned about upset stomach or amino acid deficiencies. This protein supplement is very popular among vegetarians.
Choosing from diverse protein supplements depends on a person’s food preferences and dietary need. Before finding the right protein supplement, it is a good idea to try single-serving pack first. It is always best to consult a nutritionist over which protein supplement to choose and how much to consume considering relevant factors.
Last update: June 22, 2017 01:44:05 pm