Protein is a key macronutrient for the growth and repair of many tissues in our bodies. It helps maintain muscle mass and repair lean muscle. Just like fats and carbohydrates, which are also macronutrients, our bodies need protein in large quantities. However, our bodies can’t store extra protein unlike fats and carbs. Thus, we need to have a sufficient protein intake every day. Protein powders can help ensure that our body is nourished and satisfied quickly. With so many protein powder products out there, we need to choose which one will meet our personal health and fitness goals.
Whey protein is made from milk and contains nine essential amino acids that our bodies can’t make on its own. Thus, it is considered a complete protein. Of these amino acids, leucine is found to have the highest concentration. Leucine is needed for the muscle protein synthesis process and is important for building muscles. Also, whey protein can be easily digested and circulated in the bloodstream so it is good to use for muscle boosting during workout.
Casein is super thick and great when prepared as shake, with oatmeal or mixed with water. This has a longer period of satiation than whey so it is ideal for people trying to lose weight. Another benefit of casein is it prevents muscle breakdown, which combined the muscle building and repair capabilities of whey, makes the two an ideal combination for building and maintaining muscles after workout or before bedtime (https://firstname.lastname@example.org/which-protein-powder-is-best-for-your-fitness-goals-de5e38f94f3f).
If you want to go to a plant-based alternative or if you are lactose intolerant, the soy protein powder could be the right option for you. Soy helps reduce high cholesterol and is good for your cardiovascular health. Plus, it helps build bone mass and prevent osteoporosis.
Hemp is another plant-derived protein powder you can choose. This is also good for the heart and cardiovascular health because it is also rich in omega-3 and omega-6 fatty acids. Even though it comes from the cannabis plant, a relative of the marijuana variety, you can’t get high with this supplement. The only drawback is this doesn’t have the same high concentration of protein as the other powders and is higher in fat content.
Another leguminous plant-derived protein source is the pea protein powder. This type of protein powder also contains all the essential amino acids, which makes it a great alternative for vegans who want to build up muscles. Although the taste of pea protein powder may not be that great, you can improve the flavor by adding chocolate or honey to the protein shake and just monitor the amount of you add to the mix.
Another plant-based alternative to milk-derived protein is rice protein. Rice protein may have lower essential amino acid content than milk-based proteins, but it can still help you build muscles. To compensate for this rice protein powder is supplemented with quinoa to improve its nutrient profile. Rice protein is also rich in antioxidants which protect cells from free radicals and reactive oxygen species to give your overall wellness.
We all have varying fitness goals – to lose weight, gain weight, improve sports performance, sculpt body muscles, build muscle mass, or for overall wellness. Whatever your fitness goals are, your nutrient supplement intake should be attuned to the needs of your body. Thus, your protein powder choice should also adhere to this. So choose the protein powder that can best help you achieve your fitness goals, without worrying about adverse effects.