Protein powders have always been quite the popular supplement. Its use ranging from athletes, men, women and the elderly. Different types of protein powders, like animal sourced and plant based, provide different benefits. The major types of protein include Whey, Casein and Plant (pea, hemp, superfoods etc.). Whey protein is a by-product of cheese, being the liquid remaining after cow’s milk has been curdled and strained. Casein is also a by-product of cheese, but is the solid substance that separates from the liquid (whey). The main difference between the two is the rate of absorption, casein being a little slower to digest, thus keeping you satiated for a longer period of time. Plant Protein is another type of protein powder and can be sourced from an array of foods like pea, hemp, spirulina, brown rice and so on. This protein type is the easiest to absorb and most ideal for those on a non-meat diet.
In this article we will be discussing the best types of protein powders and how to use them.
What is Protein
Protein is a macronutrient that makes up most of the body’s weight. It is of primary importance in the growth and development of body tissues and are a major source of building material for the muscles, blood, skin, hair, nails; including the internal organs like the heart and brain. Proteins are needed for the formation of hormones that control growth, sexual development and rate of metabolism. Its presence in the body is vital and protein powder is one of the most convenient ways to consume it.
What is Protein Powder used for?
Protein powder has many uses. It’s a great meal replacement for those wishing to shed some extra pounds, as it keeps your satiated, or who may not have time to prepare a meal. It can also be used to gain weight and contribute to muscle recovery after a workout. Protein powder has can be used in smoothies, baking and even as a sole protein source for those who may not get much protein in their diet.
How Much Protein do I Actually Need?
The recommended daily intake of protein is dependent upon one’s body weight. According to Harvard Health Publishing, in order to find out how much protein you need in your diet, you must multiply your weight in pounds by 0.36, you can also use their online calculator here.
How to use a Protein Powder for pre and post-workout.
Protein powder contains amino acids, some of which are termed BCAA. These specific branch chain amino acids are involved in muscle toning and building. When seeking to build muscle, it is wise to drink have a protein shake before working out. Protein powder also contains an amino acid called L-glutamine. This substance helps to assist in muscle recovery and repair, which decreases sore muscles after a workout. Add a scoop to some water or your smoothie and enjoy after weight training at the gym.
Protein for Weight Loss
Whey protein powder as well as Casein, are great for weight loss. Reason being is that it keeps you satiated for a longer period of time due its slower digestion rate than its vegetarian counterpart. This helps to control sugar craving and avoid snacking throughout the day.
All in all, there are many different types of protein powder but the best type of protein powder will be solely dependent upon one’s goals. Protein contributes to immune regulation, and assists with weight management and muscle building. Protein powder can help you reach your body goals much quicker, but more importantly, this macronutrient plays a major role in the biology of our everyday lives.
