The Final Word On Protein Supplements
Traditionally, experts have recommended intaking the majority of your daily protein from various whole foods, and this is still good advice today. A healthy life, where we understand the food we’re eating and what it does to our bodies is the best way to live.
That being said, for someone looking for specific results, protein supplements makes intaking these aminos simpler and more consistent. It takes the guesswork out of whether you’ll be able to get certain foods or how good you are at cooking, and provides you with a fool-proof protein injection that you can rely on.
The Types Of Protein Supplements
Protein Concentrates or Isolates
As we’ve already covered, proteins like the ones used in protein powders can be derived from various food sources. Once these have made their way into your body, they work by removing any excess, non-protein elements, creating something pure.
The result is a powder that is 70 to 85 % pure protein, with a remainder mostly made up of carbs and fat. Isolation removes a far greater percentage of the non-protein content, for a product that is up to 95 % pure.
Complete vs. Incomplete Proteins
Complete proteins contain a complete selection of all nine essential amino acids, which cannot be produced by the body. Incomplete proteins, as you might expect, contain some of these essential amino acids, but not all of them.
This is, by far, the most popular protein supplement on the market, created as a by-product from turning milk into cheese. Protein powders made with whey protein promote the growth of lean muscle while burning through fat and supporting cardiovascular health and metabolism .
Whey is also beneficial in that it’s inexpensive and quickly absorbed by the body, meaning you’ll feel its recovery effects rapidly following your workout.
Lactose, the sugar found in milk, may serve as an allergen and can make whey indigestible to certain people.
In the production of Casein protein, a separation process isolates milk proteins from carbohydrates and fats in milk. Protein powders like this have similar benefits to whey protein – where we see a difference is in the release process. Digesting over a long period of time, this is an ideal protein choice to take before sleeping.
Much like whey. Casein protein can be a problem allergic to milk allergens, and it’s really not as applicable after a workout as it is before bed because of its slow release. As a final note, it’s also more expensive than whey.
This is a complete protein made from separated and dehydrated egg whites. Bringing more than just protein, these powders are rich in vitamins and minerals, making them an extremely healthy option overall.
Similarly to milk-based proteins, eggs allergies can make this kind of protein a problem for certain people. It’s also more expensive than most other supplements.
In terms of plant protein sources offering all essential amino acids, soybeans are one of the few that do this job most effectively. This protein is concentrated from hulled and dried out soybeans which have been processed into soy flour.
This protein help to bolster your immune function and improve the health of your bones. This also helps to prevent cardiovascular diseases while reducing certain cancer risks. In terms of cons, people are often concerned about soy’s association with GMOs and its impact on hormone levels.
Although rice is usually considered a carbohydrate only, vegetarians looking for a reliable source of proteins have been turning, more and more often, to brown rice. Aside from its great protein levels, brown rice is a solid source of those all-important complex carbohydrates, not to mention vitamin B, and fiber.
As far as downsides, rice protein is it deficient in certain amino acids. What this means for the consumer is that it shouldn’t comprise your primary source of dietary protein.
Derived from the yellow split pea, pea protein is another popular with vegetarian and vegan communities. It is hypoallergenic and, owing to its natural composition, sports relatively few additives or ingredients.
Conversely, isolated pea proteins are considered complete because they can contain all essential amino acids. Even so, they are still deficient in certain aminos, and should not be a primary source of dietary protein.
Finally, for those with a bulkier look in mind, weight gainer combines protein with various high-carb ingredients for a more calorie-dense option than traditional protein powders. Brimming with calories, these powders allow you to consume more calories than there actually are in natural food. As a slight sidenote, they are also an economical addition to your monthly grocery list in terms of calories-per-dollar.
And for those wondering about potential downsides, weight gainers typically contain a long list of additives, sweeteners, and other fillers in order to raise those calorie numbers.
Protein Powders: A More Effective Source Of Protein
<<conclusion>>If fitness supplements were cars on the road, then protein powders would be the equivalent of a white Toyota Camry. In other words, common to the point that you see them literally everywhere. And, depending on who you speak to, there are any number of reasons to incorporate them into your fitness routine.
But what do these mysterious powders in all their delicious flavors add to your workout? Is there a wrong way to use them? And how much difference does it make to go with expensive vs. inexpensive options?
Join us today, for our full protein powder rundown from Journey Fitness Center.
Protein Powder: What Is It?
In the wild, so to speak, protein is a macronutrient that can be found in meat and dairy products, nuts, beans, and eggs. It comprises amino acids which work hard to promote the lean body tissue in skin, hair, bones, and fingernails. Most importantly, it also helps to promote muscle growth.
Learn more about managing your dietary intake, exercising, and leading a healthier lifestyle, with our other awesome blog content. And get in touch with Journey Fitness Center, today, for expert personal training services in South Daytona.