Fitness gurus, social media fitness experts, athletes, those who want to lose weight, and those who want to gain weight – all talk about protein powder. The seemingly simple protein powder can support different health goals. Some say you must take it before a workout, and some say it is best to take it after the workout. What is the truth about the various types of protein powder?
Whether you consider yourself a health-conscious person or not, you might have heard a lot of protein shakes that have now become a breakfast favourite of so many gym lovers. Protein powder is a high source of protein that can help your body meet its nutritional needs.
First thing you must understand is that the different types of protein powders are useful for different health goals. While all of them are rich sources of protein, they often contain other ingredients that can be useful for various health needs. In this blog, we will dive deep into various types of protein powder and simplify the choice for you.
Importance of Protein
Protein is made of amino acids that are linked by peptide bonds. It is necessary for several physiological processes, the most important one being muscle building. You need to consume enough protein in your diet for skeletal muscle protein accretion and general physical strength.
Protein needs for an individual vary based on the age of people and their activity levels. For generally healthy adults with minimal physical activity, 0.8g protein per kg is needed. For example, if your weight is 165 pounds, you need around 60 grams of protein per day. This must be distributed throughout the meals and snacks you eat in a day.
Those between the ages of 40 to 50 start losing muscle mass as they age. Supporting muscle building when your body starts aging is necessary to maintain strength and flexibility in the later years. So, experts recommend that you increase protein intake to 1 to 1.2 grams per kg at this age. So, for the same 165-pound person, the protein intake must be 75-90 grams per day if they are over 40.
People who exercise more and spend more hours at the gym will be working their muscles more than an average individual. So, they also need to increase their protein intake to 1.1 to 1.5 grams per kg. Some experts say that you can increase this to 1.2 to 1.7 grams per kg if you lift weights regularly or train to become an athlete. This additional protein requirement can be met with the best type of protein powder supplement.
How to Get Enough Protein?
Protein is the cornerstone of a healthy diet. It is necessary to build and repair muscle tissues, support immunity, and supply energy to the body. Protein must be consumed through food. Some of the natural food sources that are rich in protein are:
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Lean meat like chicken or turkey
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Seafood like fish
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Egg whites
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Low-fat dairy
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Soy
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Nuts
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Seeds
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Beans
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Lentils
Ideally, your protein requirement must be met by the food you eat. However, it doesn't always happen. To meet the protein goal of 60 grams per day, you must take 15-30 grams of protein per meal. For example, when you take a 3-ounce chicken breast along with half a cup of vegetables and half a cup of rice, you can meet this requirement. Practically, how many of us are taking such a balanced meal every single time?
That is where the protein powder comes in. It fills the nutrition gap and helps you to meet your daily protein needs more easily. This is useful for those who don't eat enough meat in their diet. Especially vegans, vegetarians, and those on a predominantly plant-based diet can't get enough proteins through their food easily. Those with dietary restrictions, athletes, bodybuilders, and anyone who is on a diet often have limitations with what they can eat and meeting daily protein requirements becomes an issue. For them, the various types of protein powder provide an excellent addition to their diet.
What is a Protein Powder?
Protein powder is a dietary supplement containing protein extracted from animal or plant-based sources. They can be made from cow's milk, eggs, peas, rice, soy, etc. Types of protein powder are more commonly differentiated based on their source. Natural carbohydrates, fats, minerals, and fiber from these sources are often removed while making protein powder. Depending on the formulation, the protein supplement may contain additional nutrients or sweeteners.
Remember, it is only a dietary supplement and should not be considered as a meal replacement. This can be taken in addition to a healthy diet with the purpose of meeting daily dietary requirements based on your age and physical activity.
Why Protein Powder is Important for Fitness Goals?
Protein powder can be useful for two opposing types of fitness goals – weight loss and muscle gain. Let's explore how it works.
Benefits of Protein Powder for Weight Loss
Obesity is a growing problem, and excess fat mass causes several health issues. To achieve weight loss, experts recommend a calorie-restricted diet and exercise regimen. Increasing dietary protein with respect to carbohydrates can create a low-carbohydrate high protein diet which can be useful for weight loss. In a study, people who consumed a high protein diet compared to a control group lost a significant amount of weight and fat over a period of six months.
Making these dietary changes to increase protein helps with fat loss while retaining lean muscle mass. This directly converts to increased physical strength and a higher metabolic rate due to muscle mass.
One of the options for the best protein powder for weight loss is Garden of Life Sport Raw Organic Fit Chocolate which provides 28g of complete plant protein per serving. It is specifically formulated for weight loss with green coffee bean extract and organic ashwagandha. This supplement supports your weight loss goal by making you feel full for longer. It satisfies your hunger so that you can reduce cravings. Further, the ingredients support fat burning, and it has less than 1 gm of sugar, making it ideal for your weight loss routine.
Benefits of Protein Powder for Muscle Gain
Bodybuilders and fitness lovers look for convenient ways to increase muscle mass and protein powder supplements offer just that. Many randomized controlled trials support that taking whey protein supplements and doing resistance training can help with muscle mass accretion.
Another inclusive study also supported that protein supplementation helps with fat free mass accretion. So, those who are doing muscle gain exercises like weight training and resistance routines can benefit from additional protein supplements to increase muscle gain.
A popular option for the best protein powder for muscle gain is Metabolic Response Modifier All Natural Gainer Chocolate, which provides 25g of complete protein per serving. Further, it has added digestive enzymes and probiotics, making it an excellent supplement for gut health as well. It is a combination protein powder that contains a blend of whey protein concentrate, isolate, as well as micellar casein. So, it has both fast and slow digesting proteins with all essential amino acids for lean muscle growth.
The gainer supplement works by including complex carbohydrates that provide long-lasting energy without causing blood sugar spikes. Further, it contains sunflower oil too which provides unsaturated fats.
When to Take Protein Powder?
The timing of consumption of protein powder also plays a key role in muscle recovery and hypertrophy. When it is consumed after a workout, it helps with muscle hypertrophy and protein synthesis. Some bodybuilders also take protein supplements after exercise as a post-workout meal. Studies have shown that taking protein before resistance exercise is more beneficial as it helps with protein synthesis by replenishing essential amino acids before starting a workout session.
Types of Protein Powder
Let's explore the different types of protein powders and their function:
Whey Protein Powder
The most popular type of protein powder is whey protein, which is derived from cow's milk. When cheese is made, cheese curds are removed from the milk and the resulting liquid whey is separated. As cow's milk contains about 20% whey protein, most of it remains in the whey, and it is processed to make whey protein powder.
Whey protein is one of the fastest-absorbing proteins, so it is a favourite protein supplement for many people. It is good for muscle synthesis as it is rich in branched-chain amino acids. It is helpful for muscle growth and recovery after resistance exercises.
Athletes use whey protein to build and maintain muscle mass when they recover from heavy exercises to increase muscle strength. People who workout more in the gym also prefer taking whey protein shakes before exercising. One of their top choices is Whey Protein Isolate Unflavored by NOW Sports. It has 25g of protein per serving. It is ideal as a post-workout protein supplement.
Choosing unflavoured whey protein can be useful to add to your favourite beverages or recipes. Some protein supplements are also available in dessert flavours like vanilla, chocolate, etc.
Plant-Based Pea Protein
Those who are on a plant-based diet may not prefer whey protein which is extracted from animal sources. So, plant-based protein powder such as is a good choice. It is made from ground yellow peas and contains essential amino acids that your body cannot produce on its own. NOW Pea Protein is a popular supplement in this category. Each serving has 15g of highly bioavailable protein.
It is also useful as a post-workout supplement for athletes. You can mix two scoops of this protein supplement and mix it in your favourite beverage to meet your protein needs. It's suitable for those with food restrictions looking for vegan protein supplements to add to their diet.
Egg White Protein
As the name implies, egg white protein powder is made from egg whites. It is another complete protein source that has several amino acids. Egg whites are naturally low in calories but contain lots of proteins. Also, it has B-complex vitamins and supports muscle mass building and repair. As it is low in calories, it is also suitable for those who are on a weight loss diet.
One of the well-known egg white protein supplements is Metabolic Response Modifier Egg White Protein Chocolate. Each serving of this protein powder gives you 23g of fat-free protein and it is equivalent to 6 egg whites. A unique feature of this supplement is that it contains digestive enzymes also. The delicious chocolate flavor makes it a nice addition to your protein smoothies.
Protein Powder with Probiotics
You can up your muscle-building game by improving your gut health as well with protein powder with probiotics. Probiotics are a healthy addition to your diet to maintain gut microflora. Your gut health also plays a major role in your immunity and overall health. Combining that power with muscle building can help you amplify the benefits you get from protein powder.
One of the excellent choices available for this type of protein powder is Dr. Mercola Pure Power Protein Vanilla. It's a whey protein concentrate that also has 15 billion CFU immune-supporting probiotics. It can be a valuable addition to weight management as each serving gives you 20g of protein. Also, it has 5 grams of fiber which is good for metabolic health.
Amino Acid and BCCA Powders
If you are not interested in taking protein powder supplements but still need support for muscle repair, recovery, and soreness, you may consider Amino acid and BCCA supplements. The branched-chain amino acids (BCCAs) make up the proteins that you get from food. These amino acids are burned to create energy. Studies show that BCCAs are useful in preventing breaking down of muscles during exercises. They can support muscle growth and help with muscle soreness.
BCCA Powder from Pure Encapsulations is a top-rated choice in this category. It contains 3000 mg of free-form BCCAs that support the building of lean muscle mass. Another option you have is Amino 9 Essentials Powder, which supplies your body with all the 9 essential amino acids in pre-digested forms to complete protein synthesis. It helps to maintain overall health and muscle growth. If you are looking for an amino acid supplement in tasty natural flavors, you can go for Metagenics BCCA Orange Mango powder. It is one of the best supplements for muscle protein synthesis.
Conclusion
Protein plays an important role in overall health by supporting muscle building. The types of protein powder vary based on the sources and ingredients. For weight loss, choose supplements that are low in calories and for muscle gain, look for protein powders that also have complex carbohydrates. Gut-friendly protein powders include probiotic blends and digestive enzymes that also promote digestive health while helping you gain lean muscle. As multiple choices are available, you can choose a protein supplement based on your dietary needs, health goals, and taste preferences. These supplements are to be taken along with your diet to achieve your health goals. If you have other underlying health conditions or take medications or have any health concerns, talk to your doctor first before taking any protein powder supplement.
FAQs
1. What is the best type of protein powder for weight loss?
When you want to achieve weight loss, look for protein powder that is low in calories. These specific formulations promote satiety to help you control cravings. Whey protein powders are absorbed quickly in the body and make you feel full for longer. It is better to find protein powder with low sugar so as to control calorie intake.
2. What are the best types of protein powder for muscle gain?
Protein supplements for muscle gain are often called as mass gainers. They offer a higher amount of protein per serving and may also contain carbohydrates to provide sustained energy. These can be used to build muscles only when they are combined with resistance training exercises or weight lifting workouts. Simply taking protein supplements without adequately training the muscles may not give you the desired muscle gain benefits.
3. Are there protein powders that cater to vegans?
Yes, there are protein powders made from plant sources that are suitable for vegans. When you buy protein supplements, check the product label and see whether it's marked as vegan.
4. How can I tell if the protein powder is high quality?
When you buy protein powders from trusted brands, you can be assured of quality. On Nutriessential, we have many types of protein powders from popular brands like Now Sports, Garden Life, etc. We always provide you with the fresh batch from manufacturers to guarantee the best quality.
5. Are amino acid supplements the same as protein powder?
No, amino acid supplements are different from protein powder, though both are used to increase protein intake. Protein powders are complete protein sources and they contain all essential amino acids. They are useful for muscle building (with resistance exercises) and weight loss (with weight loss diet and exercises). Amino acid supplements, on the other hand, contain specific amino acids like Branched Chain Amino Acids (BCCAs). They are useful for muscle recovery and ease muscle soreness.