What are powder proteins?
Protein powders are concentrated sources of proteins from animal or plant foods, such as milk, eggs, rice or peas.
These are of three common types:
Concentrated Proteins: Produced by extracting proteins from whole foods using heat and acids or enzymes. These usually produce 60-80% protein. And the remaining 20-40% are made up of fats and carbs.
Proteins differentiate: Additional filtration process removes excess fat and carbs, further concentrating protein. Proteins-breaking proteins contain 90-95% protein.
Protein hydrolysates: Produced by continuous heating of acids or enzymes – breaking the bonds between amino acids – hydrolysates quickly absorb your body and tissues.
Hydrolysates appear to raise insulin levels above other types – at least in the form of whey proteins. This can increase your muscle growth following exercise. Some powders are also fortified with vitamins and minerals, especially calcium. However, not everyone benefits from these powders. If your diet is already rich in protein, you may not notice much difference in your health by adding protein powder. However, athletes and people who regularly lift weights may find that taking protein powder helps to increase muscle gain and fat loss.
Protein powders can also help people who are struggling to meet proteins needs through diet alone. Such as sick people, elderly adults, and others who eat vegetables or vegetables.
Here are 7 best types of protein powders
1. Whey protein
Whey proteins is derived from milk. It is a liquid that is separated from the edges during the cheese-making process. It is high in protein but also lactose, a milk sugar that many people have difficulty digesting. While whey protein concentrate retains some lactose, the dividing version contains very little because most of this milk sugar is lost during processing. Whey digests quickly and is rich in branched-chain amino acids (BCAAs). Leucine, one of these BCAAs, plays a key role in promoting muscle growth and recovery after exercise and fitness.
When amino acids are digested and absorbed into your bloodstream. They are obtained by muscle protein synthesis (MPS), or new muscle building.
Research has revealed that whey proteins can help build and maintain body weight, help athletes recover from strenuous exercise and increase muscle strength in response to strength training. One study in young people showed that whey protein increased MPS by 31% more soy protein and 132% more casein protein following exercise.
However, a recent 10-week study found that postmenopausal women had a similar response to resistance training whether they were taking whey or placebo protein.
Some studies with normal weight, obese and overweight people suggest that whey protein can improve body composition by reducing fat weight and increasing weight loss.
In addition, whey protein appears to reduce the desire to eat at least some other types of proteins.
One study gave thin men four different types of liquid protein foods on different days. A whey-proteins diet has led to a significant decrease in appetite and a significant reduction in calorie intake at the next meal.
Some studies show that whey protein can also reduce inflammation and improve some of the symptoms of heart disease in overweight and obese people.
2. Casein Protein
Like whey, casein is a protein found in milk. However, casein is digested and added slowly. Casein forms a gel when it comes in contact with acid in the stomach, slows the stomach down and slows down the absorption of your blood with amino acids.
This results in the gradual exposure of your muscles to amino acids, reducing the rate of muscle breakdown. Studies show that casein is more effective in increasing MPS and energy than soy and proteins – but less so than whey protein.
However, one study in obese men suggests that when calories are restricted, casein may be stronger than wheels in improving body composition during resistance training.
3. Egg Protein
Eggs are an excellent source of high-quality protein. In all complete diets, eggs contain the highest concentration of modified amino acid digestion (PDCAAS).
This ratio is a measure of the quality of protein and digestion. Eggs are also one of the best foods to reduce appetite and help you stay full longer.
However, egg powders are made from egg whites rather than whole eggs. Although the quality of the protein remains very good, you can get less saturated because the high fatty acids have been removed.
Like all animal products, eggs are a perfect source of protein. That means they provide all nine essential amino acids that your body cannot make on its own. In addition, egg protein is second only to a high source of leucine, a BCAA that plays a major role in muscle health.
Keep in mind that egg white protein is not as widely read as whey or casein. In another study, it showed less energy to reduce appetite than casein or pea proteins when eaten before meals. In one, female athletes taking egg-white proteins gain the same mass gain and muscle strength as those supplemented with carbs. Egg white protein can be a good choice for people with dairy allergies who prefer an animal-based supplement.
4. Pea Protein
Pea protein powder is very popular with vegetarians, vegans, and people with allergies or allergies to milk or eggs. It is made of yellow split peas, high-fiber legumes that boast everything except essential amino acids. Pea protein is also very rich in BCAAs.
Studies in mice have shown that pea protein is less concentrated than whey protein but faster than casein. Its ability to cause the release of several saturated hormones can be compared to that of milk proteins.
In a 12-week study of 161 men undergoing resistance training, those who took 1.8 ounces (50 grams) of pea protein daily experienced the same increase in muscle mass as those who ate the same amount of whey protein daily .
In addition, studies have shown that people with rats with high blood pressure experienced a decrease in these levels when taking pea protein supplements. Although pea protein powder shows promise, more high-quality research is needed to confirm these results.
5. Hemp Protein
Hemp protein powder is one of the plant-based supplements that is gaining popularity. Although hemp is related to marijuana, it contains only a trace amount of the psychoactive THC component.
Hemp is rich in beneficial omega-3 fatty acids and several essential amino acids. However, it is not considered a complete protein because it has very low levels of amino acids lysine and leucine.
While very little research is available on hemp protein, it seems to be a well-digested plant protein source.
6. Rice Protein
Protein powders made from brown rice have been around for some time, but are generally considered to be less protein-rich. Although rice protein contains all the essential amino acids, it is too low for lysine to be a complete protein.
There is not much research on rice protein powder, but one study compared the effects of rice with whey powders equally, young men. An eight-week study showed that taking 1.7 ounces (48 grams) of rice or whey protein daily led to similar changes in body composition, muscle strength and recovery.
However, more research is needed on brown rice protein.
7. Combined Plant Proteins
Some powders contain a combination of plant sources to provide your body with all the essential amino acids. The following two or more proteins are often synthesized:
- Brown rice
- Seeds of Chia
- Flax seeds
Because of its high fiber content, plant proteins tend to digest less than animal proteins. While this may not be a problem for most people, it can limit the amount of amino acids your body can use immediately after exercise.
One small study gave young men trained to withstand 2.1 ounces (60 grams) of whey protein, a combination of pea-rice protein or a pea-rice blend with additional enzymes to speed up digestion. The enzyme-added powder was compared to whey protein in terms of the rate at which amino acids appeared in the blood.
Which Proteins Are Best?
While all protein powders provide a solid source of protein, certain types can work best in providing your body with what it needs.
For Muscle Gain
Studies have consistently confirmed the ability of whey protein to promote muscle mass and recovery. While whey concentrate is cheaper than Whey splits, it contains less protein by weight.
Here are a few suggestions for whey protein powders:
Optimum Nutrition Whey Protein: This whey protein divider and concentrate provides 24 grams of protein and 5.5 grams of BCAAs per function.
EAS 100% Whey Protein: This whey protein concentrate provides 26 grams of protein and 6.3 grams of BCAAs per serving.
Dymatize Nutrition Elite Whey Protein: This blended blend provides 24 grams of protein and 5 grams of BCAAs per scoop.
For Weight Loss
Casein protein, whey protein or a combination of these can be a great complementary protein to promote saturation and fat loss:
Jay Robb Grass-Fed Whey Protein: This whey protein separates 25 grams of protein per scoop.
Optimum Nutrition 100% Casein Protein: This casein protein provides 24 grams of protein per scoop.
EAS Whey + Casein Protein: This combination of whey and casein protein concentrates 20 grams of protein per scoop.
For Vegetarians and Vegans
Here are a few high quality powders that contain 100% vegan plant extracts:
Vega One All-in-One Nutritional Shake: This combination of pea protein, flax seeds, hemp and other ingredients contains 20 grams of protein per scoop.
MRM Veggie Elite: This combination of pea protein and brown rice protein with vegan digestive enzymes produces 24 grams of protein per scoop
Conclusion: Protein powders can provide high quality protein in a concentrated, simple way. Although not everyone needs protein powder supplements, they can help you if you are training for energy or you can meet your protein needs by eating on your own. If you are looking for a high protein diet, try one of these products on daily basis.
Also Read: 12 Healthy Protein Bars.