The Complete Guide to Protein Powders
Protein powders are the best-selling supplement in the world today, especially WHEY proteins.
But is it really worth the money?
Most people who use protein powders use it because it is digested quickly and it is tasty and easy to use.
What is WHEY protein?
Whey is a byproduct of cheese production. This is the liquid leftovers after the milk goes sour and was supposed to be sent as waste. It was later found to contain an impressive variety of proteins essential for protein synthesis and hypertrophy, so the WHEY protein was born.
WHEY proteins are very popular among bodybuilders and athletes because of their amino acid profile, which contains a high amount of leucine. Leucine is an amino acid that plays an important role in protein synthesis in the muscle (the process of muscle building).
WHEY is very effective after exercise because it is digested very quickly and filled with leucine. And the more it is filled with leucine and digested quickly, the more muscle mass it increases. This is why studies have shown that WHEY is very effective after a workout. So, yes, most of the supplements industry sells WHEY proteins, but that does not mean everyone is of equal quality.
WHEY CONCENTRATE, ISOLATE, HYDROLYSATES
These are the 3 types of whey protein powders sold.
WHEY CONCENTRATE is the least processed and easiest protein to produce, and it recognizes some fat and lactose. This protein contains between 35-80% concentrated protein. Depends on quality.
WHEY Isolate protein is a fat-free and lactose-free protein. Isolate proteins contain 90% concentrated protein,
And are more expensive to manufacture than WHEY CONCENTRATE, and therefore also more expensive to the consumer.
WHEY Hydro is a protein that is digested very quickly in the body and free from allergens found in dairy products.
Studies also show that hydrolysis improves solubility and digestion and is the most valuable of the three.
So which one should you buy?
WHEY CONCENTRATE good protein will be such that contains 80% concentrated protein, but low-quality protein will be such that contains 30% concentrated protein.
At the end of the day, you get what you pay for. If you buy a protein at a cheaper price relative to the market, the quality of this protein is likely to be low.
On the other hand, the high price of protein is not a single indicator of protein quality. Some companies mix WHEY CONCENTRATE proteins with a little isolated protein and hydrated to create “mixing”. Then they declare it to be an Isolate protein and hydrolyzed. So always check the ingredients of the protein you are buying and the amount of protein in the supplement facts before you buy.
In addition, you want to pay attention to the order of ingredients listed and the amount of protein in the scoop according to the size of the scoop.
If for example, the protein product has maltodextrin or any other product that appears before the protein type, do not buy it. This means that it contains more maltodextrin or anything other than protein powder.
If a protein scoop is 40 grams and has only 22 grams of protein in it do not buy it unless you know that the remaining 18 grams are made from the things you want. Sample gainers have quite a bit of carbohydrate in them.
This is how you will recognize good protein powder:
WHEY CONCENTRATE, Isolate or Hydro are listed at the top of the ingredients. The amount of protein per scoop is close to the amount of grams of powder per scoop (it will never be the same because there are sweeteners and flavors in each protein powder).
How to Use Protein Powders
Anecdotal evidence has led to the general advice that you should get at least 50% of your daily protein intake from whole food sources. Remember, protein supplements are meant to be supplements and not a major source of your daily protein.
Protein consumption is influenced by several factors:
The amount of muscle you have: The more muscles you have, the more protein your body needs to maintain your lean body mass and the larger its reservoirs, the more space it has to store excess amino acids.
How physically active you are: The more you train, the more protein you need.
Your age: As we get older we need more protein to keep our lean body mass.
Your hormones level: Anabolic hormones such as testosterone, growth hormone, and insulin stimulate protein synthesis in the muscle. If your body has high levels of these anabolic hormones, it can use higher amounts of protein more effectively than someone whose hormone levels are low. On the other hand, high levels of cortisol reduce protein synthesis and accelerate the process by which the body breaks down amino acids into glucose and thus reduces the amount available for tissue repair. Some people have chronic high cortisol levels, which affects protein metabolism.
The best protein powder
If dairy products hard on your stomach or cause you to have symptoms of indigestion, I recommend sticking to 100% whey protein. Note that the sweeteners in the protein powder you buy are as natural and as free of artificial sweeteners as possible.
WHEY protein can be an excellent supplement for those who find it hard to reach the amount of protein you need from food alone. Keep in mind that this is an extension and should not be used as the main source of your daily menu.
Remember to note that the protein powder is high quality according to:
WHEY CONCENTRATE, Isolate or Hydro are listed at the top of the ingredients.
The amount of protein per scoop is close to the amount of grams of powder per scoop. (This will never be the same because there are sweeteners and flavors in any protein powder.
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